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

That stated, deliberately fueling your physique and training light diet, or including nutrient-rich meals to your plate, might be useful for a lot of. It’s simply that generally, NutritionTok (for starters) takes it too far. On the menu right now to debunk? The most important myths you might have heard about magnesium and magnesium deficiency, in addition to truths behind them, in line with well being consultants.

5 magnesium myths to maneuver on from

Fable: Getting magnesium via 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 diet guide for the Nationwide Coalition on Healthcare.

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

Fable: Oral dietary supplements are the perfect route for getting extra magnesium

Whereas oral dietary supplements might be useful, they’re additionally not essentially the greatest route. “Among the greatest 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 Operating.

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

“Among the greatest 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

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

To be clear, magnesium is an important mineral, and practically half of People eat 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.”

Aspect be aware: Those that have sure persistent sicknesses, take sure medicines, don’t eat many magnesium-rich meals (like darkish leafy greens, entire grains, nuts, and legumes), and who drink closely are at the next 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 at all times provide the proper reply on whether or not you’re poor, both. “Routine blood exams could not at all times mirror an correct magnesium standing because the mineral is principally saved in tissues and bones, and sure forms of deficiency should still present regular blood ranges,” Costa explains.

Fable: Physique odor is an indication of magnesium deficiency

These two merely shouldn’t be equated, in line with 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 a substitute of “cancer-causing deodorant” (*cough cough* one other fable!).

@jaclynlondon #duet with @Ali is Toxin Free #magnesium PLEASE DON’T fall for loopy 💩like this!! (And should you don’t scent nice right now, 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 might 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 simply measuring that 1% serum magnesium). •For many typically wholesome folks: 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 severe, & embody lack of urge for food, nausea, vomiting, fatigue, & weak point, & can progress into numbness, tingling, muscle cramps/contractions, & irregular coronary heart rhythms. It might probably additionally trigger different extreme mineral deficiencies (potassium,, calcium), since your physique’s attempting to control/set up regular electrolyte ranges in your blood stream. •Folks in danger= anybody who’s skilled extreme GI losses resulting from persistent circumstances (Crohn’s, Celiac Illness); ppl w/ sort 2 DM, older adults, & ppl w/ persistent 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 greatest. HOWEVER… •You could be in danger for magnesium inadequacy resulting from not consuming sufficient magnesium-rich meals. Since this may enhance your threat of persistent illness equivalent to hypertension, diabetes, & osteoporosis, right here’s the place I’d recommend 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 🥑For those who’re nonetheless involved you’re not getting sufficient: Seek the advice of your PCP earlier than you go complement procuring, please! 🥑Select a dietary complement that meets your wants/life-style, & is third-party examined for ingredient verification & security. 👉Any questions? LMK within the feedback 👉Comply with for extra diet ideas, 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 point, and lack of urge for food.

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

This fable has a caveat, like a number of the others. “Whereas it’s attainable to eat an excessive amount of magnesium, it’s extremely unlikely via weight-reduction plan alone,” Costa says. “The kidneys are environment friendly at regulating ranges of magnesium within the physique, and extra quantities are excreted in urine.”

That stated, should you do take dietary supplements, watch out—and at all times 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 all the way down to a few core messages: Each particular person’s physique is totally different with numerous wants, and take into account considering twice if you learn well being recommendation on social media—particularly if it’s hooked up to a product.