5 Myths About Eating (and Taking) Magnesium for Wellness, Debunked by RDs Who Know Better

That mentioned, deliberately fueling your physique and working towards light vitamin, or including nutrient-rich meals to your plate, might be helpful for a lot of. It’s simply that generally, NutritionTok (for starters) takes it too far. On the menu at this time to debunk? The most important myths you might have heard about magnesium and magnesium deficiency, in addition to truths behind them, in response to well being consultants.

5 magnesium myths to maneuver on from

Fantasy: Getting magnesium by means of your pores and skin is simpler than oral dietary supplements

Yep, magnesium sprays, flakes, and salt baths exist—however they “aren’t the reply,” says Kelsey Costa, MS, RDN, a registered dietitian and vitamin guide for the Nationwide Coalition on Healthcare.

“The declare that magnesium absorbed by means of the pores and skin (transdermal) surpasses oral dietary supplements in effectiveness isn’t backed by strong, scientific proof,” Costa says, pointing to a 2017 research in Vitamins that additionally “can not but suggest the appliance of transdermal magnesium.” Additional, she believes the hype round this development is pushed by advertising campaigns, not science.

Fantasy: Oral dietary supplements are one of the best route for getting extra magnesium

Whereas oral dietary supplements might be useful, they’re additionally not essentially the finest route. “Among the finest magnesium-rich meals are nuts and seeds equivalent to almonds and cashews, cooked spinach, and baked potatoes with pores and skin,” says Sarah Schlichter, MPH, RDN, a registered dietitian with Diet for Working.

And getting sufficient magnesium is vital on your sleep, intestine well being, and different components of your well being.

“Among the finest magnesium-rich meals are nuts and seeds equivalent to almonds and cashews, cooked spinach, and baked potatoes with pores and skin.”
—Sarah Schlichter, MPH, RDN

Fantasy: Everyone seems to be in danger for magnesium deficiency, so we should always all take dietary supplements

To be clear, magnesium is an important mineral, and practically half of People devour lower than the estimated common requirement, Costa shares. On the identical time, she believes “it’s not correct to assert that everybody is universally poor and requires supplementation.”

Facet word: Those that have sure continual sicknesses, take sure medicines, don’t eat many magnesium-rich meals (like darkish leafy greens, complete grains, nuts, and legumes), and who drink closely are at a better threat of deficiency, Costa provides, referencing the research linked above in addition to one in Open Coronary heart. Some examples of these medicines embody diuretics, chemotherapy medication, and aminoglycoside antibiotics.

Sadly, testing may not all the time provide the proper reply on whether or not you’re poor, both. “Routine blood exams might not all the time replicate an correct magnesium standing because the mineral is especially saved in tissues and bones, and sure varieties of deficiency should still present regular blood ranges,” Costa explains.

Fantasy: Physique odor is an indication of magnesium deficiency

These two merely shouldn’t be equated, in response to Schlichter.

Jaclyn London, RD, a registered dietitian, agrees. She posted a duet on TikTok with one other creator who claimed her physique odor signaled she was poor in magnesium. Additional, the creator made a magnesium water spray to make use of as an alternative of “cancer-causing deodorant” (*cough cough* one other delusion!).

@jaclynlondon #duet with @Ali is Toxin Free #magnesium PLEASE DON’T fall for loopy 💩like this!! (And in the event you don’t scent nice at this time, properly…perhaps let’s simply begin with a wise bathe & see the place we land.???) Right here’s the deal: You’re in all probability NOT magnesium poor. Right here’s why 👇 •Insufficient consumption of magnesium is quite common— >50% of U.S. adults aren’t getting sufficient (PMID: 29387426)… •…however signs of acute magnesium DEFICIENCY are literally fairly uncommon. That’s b/c our our bodies retailer magnesium in bones & comfortable tissue cells (about 25g), & &lt1% of whole physique magnesium is saved in blood serum ranges which can be tightly regulated by your kidneys. In different phrases: Even in case you have low magnesium ranges on a blood check, that doesn’t let you know a lot about your physique’s personal whole magnesium standing (since a blood check is just measuring that 1% serum magnesium). •For many typically wholesome individuals: Sustaining magnesium homeostasis=your kidneys will naturally excrete much less urine if/when serum magnesium is tremendous low, as they do in response to low ranges of all electrolytes (together with sodium, potassium, & chloride). •Signs of precise, acute magnesium deficiency are extraordinarily critical, & embody lack of urge for food, nausea, vomiting, fatigue, & weak spot, & can progress into numbness, tingling, muscle cramps/contractions, & irregular coronary heart rhythms. It may well additionally trigger different extreme mineral deficiencies (potassium,, calcium), since your physique’s attempting to manage/set up regular electrolyte ranges in your blood stream. •Individuals in danger= anybody who’s skilled extreme GI losses resulting from continual circumstances (Crohn’s, Celiac Illness); ppl w/ sort 2 DM, older adults, & ppl w/ continual alcohol dependence. Backside line: Regardless of what’s everywhere in the web, I’m actually not involved you’re in danger for extreme magnesium deficiency— it’s unlikely at finest. HOWEVER… •It’s possible you’ll be in danger for magnesium inadequacy resulting from not consuming sufficient magnesium-rich meals. Since this will improve your threat of continual illness equivalent to hypertension, diabetes, & osteoporosis, right here’s the place I’d counsel you begin: 🥑Eat extra leafy greens; nuts & seeds; peanuts & legumes; seafood & 100% whole-grains— DM me in order for you a extra particular checklist of excessive Mg meals 🥑Should you’re nonetheless involved you’re not getting sufficient: Seek the advice of your PCP earlier than you go complement buying, please! 🥑Select a dietary complement that meets your wants/way of life, & is third-party examined for ingredient verification & security. 👉Any questions? LMK within the feedback 👉Observe for extra vitamin suggestions, meals product picks & wellness myth-busting 👉Save & share w/ somebody who wants to listen to this #dietitian #magnesiumdeficiency #mythbusting #dietmyths #dietmythsdebunked #nutritionmyths #nutrientdeficiency #foodfirst ♬ once more – floreaudios

Within the caption, London additionally clarified that whereas an insufficient consumption of magnesium is frequent, an precise deficiency is uncommon.

Schlichter provides extra typical signs of magnesium deficiency are fatigue, nausea, weak spot, and lack of urge for food.

Fantasy: Consuming an excessive amount of magnesium-rich meals can result in toxicity and critical well being issues

This delusion has a caveat, like a number of the others. “Whereas it’s doable to devour an excessive amount of magnesium, it’s extremely unlikely by means of food regimen alone,” Costa says. “The kidneys are environment friendly at regulating ranges of magnesium within the physique, and extra quantities are excreted in urine.”

That mentioned, in the event you do take dietary supplements, watch out—and all the time seek the advice of a medical skilled previous to beginning any new complement routine. “Giant doses of magnesium, particularly in quantities exceeding 350 milligrams per day, can doubtlessly result in dangerous penalties,” Costa provides. Among the penalties she notes are irregular heartbeat, low blood strain, confusion, and different circumstances that may be deadly.

All of this comes right down to a few core messages: Each individual’s physique is totally different with varied wants, and take into account pondering twice once you learn well being recommendation on social media—particularly if it’s connected to a product.