What You Need to Know Before Taking a Magnesium Supplement, According to a Harvard Doctor

It is common to find on social networks a large number of videos offering recommendations on tips and habits to adopt. improve the health or take care of food .

However, such suggestions They are not necessarily validated by doctors or have the support scientist necessary to ensure the benefits .

Among the topics discussed on the Internet, there are Magnesium supplements and their effects.

Faced with this problem which can raise doubts, the doctor and the academic of Harvard Medical School , Trisha Pasricha wrote a column for the Washington Post in which he discussed the consumption of this supplement .

According to the gastroenterologist, “There are few clear circumstances in which magnesium supplementation is warranted” For what “It is difficult for a doctor like me to give you unconditional approval.” .

However, Pasricha stressed that Yes, there is “an alternative that I can happily support” .

It is eat more food rich in magnesium which promises to help you achieve the same benefits.

Despite this, the specialist said that There are different factors that need to be considered regarding taking supplements such as magnesium.

Dr. Pasricha wrote in his column that magnesium “It is an essential ion that is contained in all the cells of our body” and which plays a key role in functions such as metabolism, hormone binding, and transport across cell membranes.

In this sense, Pasricha stressed that “The problem becomes more complicated when relatively healthy people start taking magnesium supplements.” .

It’s because Excess could generate toxic effects, although there should be no problems if consumed at lower levels. or less than 350 mg per day, according to the doctor.

Despite the above, he warned that This does not mean that it can necessarily be beneficial in all cases. even if it is in reduced sizes.

That is why It is recommended to speak to a doctor to assess whether the consumption of these supplements can generate benefits for the person. .

“People with kidney disease may have more difficulty to eliminate excess magnesium taken as a supplement. Signs of magnesium overdose include low blood pressure, poor reflexes, and changes in heart rate. he warned in his note to the aforementioned media.

But despite these achievements, he said that in some cases they can …or they could do so, for lack of further studies… present positive points in the face of certain complications .

Among them are the mild constipation, preeclampsia, migraines, mood disorders, high blood sugar and high blood pressure .

Similarly, he said that “Other areas where there is even less evidence for magnesium supplements are insomnia, leg cramps and dementia.” even though he stressed that scientific evidence ‘not so strong’ .

The Harvard doctor explained that Adult men should consume between 400 and 420 mg per day, while for women these figures are reduced to 310 and 320 mg. up to date.

Some foods in which magnesium can be found are green leafy vegetables (like spinach), seeds and nuts, avocados, dark chocolate, oily fish, legumes and whole grains .

“These They tend to have many well-established health benefits that would outweigh taking pills. of magnesium,” Pasricha stressed, in addition to stating that “They are abundant in the Mediterranean diet” .

Regarding its blood levels, he clarified that when these are considerably low, they are associated with complications. ranging from abnormal heart rhythms to sudden cardiac death.

“But Poor dietary magnesium intake does not necessarily translate into poor blood levels . “Our kidneys do a fantastic job of collecting and storing the minerals we need and eliminating those we don’t,” he added in his column for the Post.

As a result, the gastroenterologist listed some scenarios that could be combated with supplements . Of course, depending on each case and under the supervision of a doctor .

Are there celiac disease, Crohn’s disease, chronic alcohol consumption, insulin resistance, type 2 diabetes, certain diuretic medications and certain proton pump inhibitors (if taken sustainably over time).

Along the same lines, Pasricha said that if a person needs to consume more magnesium, The ideal is to start with small changes in eating habits. as “Add spinach to your next pasta dish or eat almonds when you need a snack.” .

It should be emphasized that It is always advisable to consult a specialist to assess each particular case. and the best ways to treat it.