this ought to be your sole dietary supplement.
A dietician has revealed what supplement they would take if they could only take one.
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Shyla Cadogen, a dietitian at Carroll Hospital in Baltimore, Maryland, said magnesium would be her go-to pill because of its ability to improve mental and physical health.
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She also says it’s one of the nutrients Americans are most deficient in, with research showing that more than half of us aren’t getting enough.
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This can lead to adverse health consequences such as heart disease, deteriorating bone health and depression.
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The mineral is found in foods such as dark chocolate, nuts, leafy greens, whole grains, lentils and fatty fish.
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The recommended daily amount of magnesium is between 310 and 420 milligrams per day, depending on age and gender. However, half of American adults don’t get enough of it
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Magnesium is a naturally occurring mineral in many foods that is crucial for the brain and body.
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It is the fourth most abundant mineral – after calcium, sodium and potassium – that the body needs on a daily basis.
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It is involved in several vital processes, including creating energy, repairing DNA, helping muscles contract and relax, and regulating neurotransmitters. These processes have lasting consequences for mental and physical health.
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“If you asked me which vitamin is the most worthwhile, I’d say magnesium,” says dietician Cadogen Study finds.
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An analysis in the Journal of the American Board of Family Medicine for example, of nearly 9,000 participants found that those under age 65 with the lowest intakes of magnesium had a 22 percent greater risk of depression.
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In addition, a Trial 2017 found that magnesium supplements could reduce depression in people with mild to moderate cases.
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Dark chocolate, avocados, nuts, whole grains, lentils, oily fish and bananas are all rich in magnesium
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Magnesium has also been shown to reduce the risk of heart disease.
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A meta-analysis in the journal Hypertension found that magnesium supplements lowered blood pressure in adults.
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In addition, a review in the Journal of human nutrition and dietetics found that magnesium improved multiple other risk factors for heart disease, including lowering LDL (bad) cholesterol and raising HDL (good) cholesterol levels.
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Shyla Cadogan, a dietitian at Carroll Hospital in Baltimore, Maryland, said magnesium is her supplement of choice
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‘The mineral regulates salt and potassium (and therefore blood pressure) as well as blood sugar, so getting too little of it could be a major driver for both,’ said Ms Cadogen.
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And a 2021 review in the magazine Biometals found that lower levels of magnesium were linked to an increased chance of developing osteoporosis, a condition that causes bones to weaken and become brittle.
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People who consumed less magnesium also suffered three times more fractures than those with the highest intake, a study found PLOS One found it.
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This may be because more than half of the body’s magnesium is found in your bones, according to the National Health Institutes (NIH).
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Magnesium is abundant in various foods. For example, an ounce of dark chocolate contains 65 milligrams of magnesium, about 15 percent of the recommended daily value.
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A handful of nuts is also packed with the mineral. For example, one ounce of cashews has about 83 milligrams.
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Similarly, several types of legumes, including lentils, beans, chickpeas and peas, are rich in magnesium. For example, a cup of black beans has about 120 milligrams, almost one-third of the recommended daily intake.
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Other food sources include whole grains, fatty fish such as salmon, bananas, leafy greens such as spinach and tofu.
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But even if you’re on a magnesium-rich diet, the changes are that you’re still not getting enough.
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The current recommended daily intake of magnesium is about 400 to 420 milligrams per day for men and 310 to 320 milligrams for women. However, pregnant women should get closer to 350 to 360 milligrams to support breastfeeding.
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However, research suggests that half of American adults get less than the recommended amount of magnesium. On average, most Americans get about 200 milligrams of magnesium per day.
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The body can also lose magnesium. Stress, drinking alcohol, taking certain medications, and conditions such as diabetes and celiac disease have all been linked to magnesium loss.
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Not getting enough of the mineral can lead to hypomagnesemia, or magnesium deficiency. This affects about two percent of the U.S. population Cleveland clinic.
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Symptoms of mild magnesium deficiency include tremors, muscle spasms, muscle cramps, numbness in the hands and feet, and fatigue or weakness.
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However, if it becomes severe, it can cause seizures, abnormal heart rhythms and delirium, a confusion that affects the ability to concentrate.
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Magnesium supplements are available over the counter in pill and gummy form at pharmacies and grocery stores for between $12 and $25, depending on the dosage.
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