So Many Supplements – But Which One You Should Take for Full-body Health
From a Dietitian’s Desk: The Single Most Impactful Supplement You Should Consider Taking
An expert dietitian has unveiled the one supplement that stands above the rest.
Shyla Cadogan, a DMV-Based Registered Dietitian, singles out magnesium as her essential daily supplement, attributing this choice to its exceptional potential to enhance mental and physical well-being.
Cadogan further underscores the prevailing deficiency of this vital nutrient among Americans, with studies indicating that over half the population isn’t reaching the necessary intake.
The deficiency can lead to serious health issues, including heart disease, impaired bone health, and depression.
This indispensable mineral can be found in a variety of foods such as dark chocolate, nuts, leafy greens, whole grains, lentils, and oily fish.
Magnesium, a naturally occurring mineral prevalent in many food items, is vital for the optimum functioning of our brain and body.
It ranks fourth in abundance, following calcium, sodium, and potassium, and is a necessity for our body on a daily basis.
It plays a key role in multiple critical processes like energy production, DNA repair, muscle contraction and relaxation, and regulation of neurotransmitters. These processes significantly impact our mental and physical health.
She said: “If you asked me which vitamin is most worth it, I’d say magnesium.”
A comprehensive study featured in the Journal of the American Board of Family Medicine, which involved close to 9,000 participants, discovered a notable correlation between magnesium intake and depression. Specifically, individuals under 65 with the most deficient magnesium consumption demonstrated a 22% heightened susceptibility to depression.
Furthermore, a scientific trial conducted in 2017 established that magnesium supplementation yielded marked improvements in depressive symptoms among individuals with mild to moderate cases.
Research has also illustrated magnesium’s role in heart disease prevention.
A meticulous meta-analysis featured in the journal Hypertension demonstrated that magnesium supplements have a tangible effect in reducing blood pressure levels in adults.
Another insightful review in the Journal of Human Nutrition and Dietetics corroborated magnesium’s multifaceted benefits for heart health by revealing its role in diminishing LDL (the ‘bad’) cholesterol while boosting HDL (the ‘good’) cholesterol levels.
Ms. Cadogan added: “The mineral regulates salt and potassium (and therefore blood pressure), as well as blood sugar, so running low on it can be a key driver for both of these.”
Moreover, a 2021 literature review in the Biometals journal linked inadequate magnesium levels to an increased probability of osteoporosis, a medical condition that results in brittle and weakened bones.
A study published in PLOS One discovered a concerning trend: individuals who had lower intakes of magnesium were three times more likely to suffer from fractures compared to those with higher magnesium intake.
This might be explained by the fact that over half of the body’s magnesium reserves are stored in the bones, as reported by the National Institutes of Health (NIH).
Magnesium-rich food sources are plentiful. Dark chocolate, for instance, contains 65 milligrams of magnesium per ounce, which covers roughly 15% of the daily recommended intake.
Nuts are another valuable source of this mineral. An ounce of cashews contains approximately 83 milligrams of magnesium.
Legumes, including lentils, beans, chickpeas, and peas, are also dense in magnesium. A single cup of black beans holds around 120 milligrams, fulfilling almost a third of the daily recommended amount.
Other sources of magnesium include whole grains, fatty fish such as salmon, bananas, and leafy vegetables like spinach, and tofu.
Despite consuming a diet rich in magnesium, it is possible that you’re still not meeting your body’s requirements.
The current daily recommended magnesium intake stands at about 400 to 420 milligrams for men and 310 to 320 milligrams for women. Pregnant women should aim for around 350 to 360 milligrams to support lactation.
Nonetheless, research indicates that approximately half of the adult population in the United States falls short of these recommendations, with an average intake of about 200 milligrams of magnesium per day.
There are also factors that can lead to magnesium depletion in the body, such as stress, alcohol consumption, certain medications, and conditions like diabetes and Celiac disease.
Insufficient intake can result in hypomagnesemia, or magnesium deficiency, which affects about 2% of the US population, according to the Cleveland Clinic.
Early symptoms of magnesium deficiency may include tremors, muscle spasms, muscle cramps, numbness in the hands and feet, and a general sense of fatigue or weakness.
However, a severe deficiency could escalate to seizures, irregular heart rhythms, and delirium, a state of confusion that impairs one’s ability to focus.
Over-the-counter magnesium supplements are available in pill and gummy forms at pharmacies and grocery stores, ranging in price from $12 to $25, depending on the dosage.
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