5 Magnesium Myths To Ignore, From Dietitians

That mentioned, deliberately fueling your physique and training gentle nutrition, or including nutrient-rich meals to your plate, may be helpful for a lot of. It’s simply that typically, NutritionTok (for starters) takes it too far. On the menu at present to debunk? The largest myths you’ll 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 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 vitamin advisor for the Nationwide Coalition on Healthcare.

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

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

Whereas oral supplements can be helpful, they’re additionally not essentially the finest route. “A few of the finest magnesium-rich foods are nuts and seeds corresponding to almonds and cashews, cooked spinach, and baked potatoes with pores and skin,” says Sarah Schlichter, MPH, RDN, a registered dietitian with Nutrition for Running.

And getting sufficient magnesium is important for your sleep, gut health, and different components of your well being.

“A few of the finest magnesium-rich meals are nuts and seeds corresponding 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 must always all take dietary supplements

To be clear, magnesium is a crucial mineral, and nearly half of Americans devour 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.”

Facet word: Those that have sure power sicknesses, 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 a higher risk 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 especially saved in tissues and bones, and sure forms of deficiency should still 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* another myth!).

@jaclynlondon #duet with @Ali is Toxin Free #magnesium PLEASE DON’T fall for loopy 💩like this!! (And if you happen to don’t scent nice at present, nicely…perhaps let’s simply begin with a smart 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 might be tightly regulated by your kidneys. In different phrases: Even if in case 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 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 spot, & can progress into numbness, tingling, muscle cramps/contractions, & irregular coronary heart rhythms. It could actually 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 attributable to power situations (Crohn’s, Celiac Illness); ppl w/ kind 2 DM, older adults, & ppl w/ power 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… •It’s possible you’ll be in danger for magnesium inadequacy attributable to not consuming sufficient magnesium-rich meals. Since this could improve your threat of power illness corresponding 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 if you need 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/way of life, & 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 ♬ again – 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 symptoms of magnesium deficiency are fatigue, nausea, weak spot, 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 fable has a caveat, like a few of the others. “Whereas it’s doable to devour an excessive amount of magnesium, it’s highly unlikely through diet 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. A few of the penalties she notes are irregular heartbeat, low blood strain, 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 totally different with numerous wants, and take into account pondering twice while you learn well being recommendation on social media—particularly if it’s hooked up to a product.