Magnesium is a mineral found in various foods such as seeds, peanuts and milk, and performs various functions in the body, such as regulating the functioning of nerves and muscles and controlling blood sugar.
The daily recommendation for magnesium consumption is usually easy to obtain when you have a balanced and varied diet, but in some cases it may be necessary to use supplements, which should be prescribed by the doctor or nutritionist.
Magnesium performs functions in the body such as
In addition, magnesium is also used in laxative medications to combat constipation and in medications that act as heart antacids.
The recommended daily amount of magnesium varies by sex and age, as shown below:
In general, a healthy and balanced diet is sufficient to obtain daily magnesium recommendations.See the importance of magnesium during pregnancy.
Magnesium-rich foods are generally also high in fiber, with the main whole grains, legumes and vegetables being.See the full list:
In addition to these foods, some industrialized products are also fortified with magnesium, such as breakfast cereals or chocolate, and while they are not the best option, they can also be used in some cases. Discover the 10 richest foods in magnesium.
Magnesium supplements are generally recommended in case of deficiency of this mineral, being possible to use both a multivitamin supplement containing in general magnesium and a magnesium supplement, which is normally used in the form of phylled magnesium, magnesium aspartate, magnesium citrate, magnesium lactate or magnesium.Chloride.
Supplementation should be indicated by the doctor or nutritionist, as the recommended dose depends on the cause of your deficiency, and your excess may cause nausea, vomiting, hypotension, drowsiness, double vision and weakness.