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

That mentioned, deliberately fueling your physique and practising mild diet, or including nutrient-rich meals to your plate, will be useful for a lot of. It’s simply that typically, NutritionTok (for starters) takes it too far. On the menu at the moment to debunk? The largest myths you could have heard about magnesium and magnesium deficiency, in addition to truths behind them, based on well being specialists.

5 magnesium myths to maneuver on from

Fantasy: Getting magnesium by means of your pores and skin is more practical 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 marketing consultant 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 examine 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 the most effective route for getting extra magnesium

Whereas oral dietary supplements will be useful, they’re additionally not essentially the finest route. “Among the finest magnesium-rich meals are nuts and seeds akin 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 essential on your sleep, intestine well being, and different components of your well being.

“Among the finest magnesium-rich meals are nuts and seeds akin 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 a crucial mineral, and almost half of Individuals eat lower than the estimated common requirement, Costa shares. On the similar time, she believes “it’s not correct to say that everybody is universally poor and requires supplementation.”

Aspect notice: Those that have sure power diseases, 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 the next threat of deficiency, Costa provides, referencing the examine linked above in addition to one in Open Coronary heart. Some examples of these medicines embody diuretics, chemotherapy medicine, and aminoglycoside antibiotics.

Sadly, testing may not at all times provide the proper reply on whether or not you’re poor, both. “Routine blood checks might not at all times mirror an correct magnesium standing because the mineral is principally saved in tissues and bones, and sure sorts of deficiency should present regular blood ranges,” Costa explains.

Fantasy: Physique odor is an indication of magnesium deficiency

These two merely shouldn’t be equated, based on 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 delusion!).

@jaclynlondon #duet with @Ali is Toxin Free #magnesium PLEASE DON’T fall for loopy 💩like this!! (And should you don’t odor nice at the moment, effectively…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 complete physique magnesium is saved in blood serum ranges which might be tightly regulated by your kidneys. In different phrases: Even when you have low magnesium ranges on a blood take a look at, that doesn’t let you know a lot about your physique’s personal complete magnesium standing (since a blood take a look at is simply measuring that 1% serum magnesium). •For many usually 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 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 as a consequence of power situations (Crohn’s, Celiac Illness); ppl w/ sort 2 DM, older adults, & ppl w/ power alcohol dependence. Backside line: Regardless of what’s all around 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 as a consequence of not consuming sufficient magnesium-rich meals. Since this could enhance your threat of power illness akin 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 if you would like a extra particular record of excessive Mg meals 🥑In case you’re nonetheless involved you’re not getting sufficient: Seek the advice of your PCP earlier than you go complement purchasing, 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 👉Comply with for extra diet 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 point, and lack of urge for food.

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

This delusion has a caveat, like a few of the others. “Whereas it’s attainable to eat an excessive amount of magnesium, it’s extremely unlikely by means of weight loss program 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, 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. “Massive 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 stress, confusion, and different situations that may be deadly.

All of this comes all the way down to a few core messages: Each individual’s physique is completely different with varied 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.