Magnesium is an important nutrient for good health. Our body needs magnesium for regulating muscle and nerve function, blood sugar levels, blood pressure and making protein, bone, and DNA, the US National Institute of Health (NIH) explains on their website. A 2023 study published in the 'European Journal of Nutrition' showed that consuming 550 milligrams of magnesium in the diet may lead to reversing the ageing of the brain in middle to early old age. The study noted that examples of foods which were assessed and contain higher magnesium levels include leafy green vegetables such as spinach, legumes, nuts, seeds and whole grains.
Also Read: Are You Magnesium Deficient? Watch Out For These 5 Common Warning Signs
With growing information and awareness about the vital role nutrients like magnesium play in our health, many people are focusing on finding ways to increase their intake of such nutrients. In a recent video on Instagram, Dr Amy Shah (@fastingmd), MD and nutritionist, explains common mistakes people make while trying to increase their magnesium intake and offers insights on how to consume magnesium correctly.
Spinach is a good source of magnesium. Photo Credit:iStock
Here Are 3 Mistakes To Avoid When Consuming Magnesium:
1. Mixing Magnesium With Other Supplements
If you are taking supplements, Dr Shah says that there are certain supplements you should not be taking magnesium with. This includes zinc, iron, and calcium. "Make sure you are separating these with magnesium because it will compete for absorption," Dr Shah explains.
2. Not Eating Enough Magnesium-Rich Foods
One common mistake Dr Shah says she always sees is that "people think that you have to take supplemental magnesium. No, you can get magnesium from your food and actually, all the studies looking at the benefits are looking at dietary magnesium."
THE US NIH also says that you can get the recommended amounts of magnesium by eating a variety of foods. These include legumes, nuts, seeds, whole grains, and green leafy vegetables such as spinach. Milk, yoghurt, and some other milk products are also good food sources. Lastly, magnesium is also added to fortified breakfast cereals and other fortified foods.
Also Read: How to Prevent Fractures in Old Age? Keep Your Magnesium Levels in Check
3. Using The Wrong Type Of Magnesium
The doctor adds that if you are taking supplements, you could be consuming the wrong type of magnesium. "There are so many types," Dr Shah explains, adding, "If you are in perimenopause, you might want to take the magnesium glycinate because it helps you sleep and relaxes you." It is best to consult your doctor or a clinical nutritionist before taking supplements.
Ensure adding magnesium-rich foods to your daily diet for a healthy body.
About Jigyasa KakwaniJigyasa finds her solace through writing, a medium she is exploring to make the world more informed and curious with every story published. She is always up for exploring new cuisines, but her heart comes back to the comforting ghar-ka-khana.