Which Food Items Are Magnesium Rich

Which Food Items Are Magnesium Rich?

Many foods contain magnesium. For example, fish, lobsters, legumes, dark- green leafy vegetables, nuts, oats, and tofu are excellent sources of magnesium. Other foods containing magnesium are avocados, bananas, chocolate, and whole wheat.

Magnesium Supplements

• Dosage. The most common dosages of magnesium supplements in the marketplace are 50–500 mg. Read the product labeling carefully when purchasing magnesium to determine the amount of magnesium in each tablet, not just its total weight.

• Types. Popular magnesium supplements are magnesium oxide, magnesium chloride, and magnesium malate. Magnesium oxide is the least expensive, but less of it is absorbed by the intestines, and it may cause diarrhea. Magnesium chloride is a good choice if a high daily dose of magnesium supplement is required. In high doses, all magnesium supplements are laxatives, but among them, magnesium hydroxide in particular is most commonly used as a laxative.

• Type 2 diabetes. Supplementation with magnesium may decrease the risk of type 2 diabetes. Magnesium ions increase cellular insulin sensitivity. The suggested daily dose is 350 mg for four months.

• Stroke. Sufficient dietary intake of magnesium lowers the risk of stroke. Studies have shown that daily consumption of 300 mg of magnesium from foods reduced the risk of stroke by 8%.

• Heart failure. Magnesium supplements improve some of the symptoms associated with heart failure. Heart failure patients who took magnesium supplements at a dose of 300 mg for one year had fewer incidences of atrial fibrillation and better survival rates.

• Lack of exercise. Magnesium supplements may augment physical strength and activity. Studies from the US have shown that supplementation with magnesium at a dose of 350 mg daily improved walking and shortened the time required to transition from a seated position to standing in elderly people.

• Migraine. Magnesium supplements prevent migraines. A randomized controlled trial has shown that supplementation with magnesium diminished the risk of migraines by 40% in migraine patients who took magnesium supplements at a dose of 600 mg daily for 12 weeks.

• Hearing loss. Magnesium supplements prevent hearing loss induced by noise. One randomized controlled trial has shown that magnesium supplementation decreases noise-induced hearing loss in participants who take daily magnesium supplements at a dose of 200 mg.

• Angina. Magnesium supplements may mitigate certain symptoms associated with angina. The consumption of magnesium supplements at a daily dose of 350 mg for six months made it easier for angina patients to perform daily tasks.

• Menstruation. Magnesium supplements prevent menstrual migraines, premenstrual syndrome, and menstrual pain. The recommended daily dose is 400 mg of magnesium chloride taken every day starting three days before the beginning of menstruation.

• Antacid activity. Magnesium can be used as an antacid agent. The recommended daily dose is 100 mg of magnesium chloride for patients with stomach hyperacidity.

• Other diseases. Magnesium supplements can help treat hypertension, kidney stones, and throbbing pain in the feet during pregnancy. The recommended daily dose is 200 mg of magnesium chloride.

• Intravenous injections. Intravenous injections of magnesium ions under a physician's supervision can be used to treat acute asthma, atrial fibrillation, drug overdose, diabetic ketoacidosis, pancreatitis, hyperthyroidism, and hepatitis.