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

That mentioned, deliberately fueling your physique and working towards mild vitamin, or including nutrient-rich meals to your plate, could be useful 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 will 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

Fable: Getting magnesium via 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 vitamin marketing consultant 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 strong, scientific proof,” Costa says, pointing to a 2017 examine in Vitamins that additionally “can’t but advocate the appliance of transdermal magnesium.” Additional, she believes the hype round this pattern is pushed by advertising campaigns, not science.

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

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

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

“Among the finest magnesium-rich meals are nuts and seeds similar 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 should always all take dietary supplements

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

Aspect word: Those that have sure persistent sicknesses, take sure drugs, 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 examine linked above in addition to one in Open Coronary heart. Some examples of these drugs embrace 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 might not at all times replicate 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 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 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 if you happen to don’t odor nice at this time, nicely…possibly let’s simply begin with a wise bathe & see the place we land.???) Right here’s the deal: You’re most likely 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 & mushy tissue cells (about 25g), & &lt1% of complete physique magnesium is saved in blood serum ranges which are 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 inform you 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 critical, & embrace 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 manage/set up regular electrolyte ranges in your blood stream. •Individuals in danger= anybody who’s skilled extreme GI losses as a consequence of persistent situations (Crohn’s, Celiac Illness); ppl w/ kind 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 finest. HOWEVER… •You could be in danger for magnesium inadequacy as a consequence of not consuming sufficient magnesium-rich meals. Since this could improve your threat of persistent illness similar 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 🥑When 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/life-style, & is third-party examined for ingredient verification & security. 👉Any questions? LMK within the feedback 👉Observe for extra vitamin 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 widespread, 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 critical well being issues

This delusion has a caveat, like a number of the others. “Whereas it’s attainable to devour an excessive amount of magnesium, it’s extremely unlikely via eating 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, if you happen to 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 probably 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 particular person’s physique is completely different with numerous wants, and think about pondering twice once you learn well being recommendation on social media—particularly if it’s connected to a product.