Do we really need them?
In recent years, the introduction of nutritional supplements to the Canadian diet has become increasingly common. With products ranging from vitamins and minerals to fish oils and antacids, many individuals have begun to add supplements to their daily routine.
Some of the more popular supplements include B vitamins, calcium, iron, vitamin C, vitamin D, and omega-3s, all of which are essential to help the body with varying functions. However, one essential mineral often overlooked is magnesium. Found in foods such as almonds, spinach, quinoa, and whole wheat products, magnesium is a key mineral in the body, yet it is one of the most common nutrient deficiencies.Known for its ability to reduce muscle tension, improve sleep, and prevent headaches, magnesium’s effect on the body is equivalent to that of some prescription drugs.
Professor Dr. Dalia El Khoury from the University of Guelph’s nutrition program discussed magnesium’s role in the body with The Ontarion: “Because magnesium functions as a cofactor for more than 300 enzyme systems, it is critical in supporting fundamental metabolic pathways such as energy production. Magnesium deficiency, often undiagnosed, has been linked to a spectrum of clinical conditions, including low-grade inflammation, insulin resistance, impaired lipid profile, cardiovascular diseases, as well as inefficient energy metabolism and decreased physical performance. Accordingly, ensuring adequate intake of magnesium from the diet is essential for a healthy status of magnesium.” There are two important questions: “Do I get enough magnesium?” and “Should I be taking a magnesium supplement?” Although supplements can be beneficial, there are other ways to prevent magnesium deficiencies including reducing your carbonated beverage intake (particularly dark-coloured sodas), decreasing your sugar intake (if you frequently eat candies or other sweet foods), reducing your caffeine intake, and limiting yourself to no more than seven alcoholic beverages a week.
For men, the recommended daily dose of magnesium is 420 milligrams, and for women it is 320 milligrams. In general, a single serving of magnesium is around 320 milligrams. This can be obtained simply by replacing or increasing certain foods within the diet. For example, one cup of spinach includes 157 milligrams of magnesium, and one cup of black beans includes 120 milligrams. For those of you who have more of a sweet tooth, try choosing dark chocolate as a healthy treat, as it provides 64 milligrams of magnesium per serving (28 grams or one ounce).In response to the question, “Should I be taking a magnesium supplement?” the answer is still unclear, as there is little evidence presented to prove that the intake of magnesium supplements are beneficial.
If you are still unsure as to whether or not you are consuming enough magnesium, the best way to resolve this is to first consult your doctor and ensure you are eating a well-balanced diet — and I wouldn’t complain if my doctor suggested I eat more dark chocolate.
Photo by Madigan Cotterill
Dr Dalia is a rockstar.