Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. However, little if any scientific research currently supports the idea. Some believe that the body can absorb magnesium particularly well through the skin, in a process called transdermal absorption.įor this reason, a person may try meeting their requirements by using Epsom salts or topical magnesium oils. To avoid an overdose, do not take more than 350 mg of magnesium a day. However, by taking supplements, most people get more magnesium than necessary. According to the Office of Dietary Supplements, most people in the United States do not get enough magnesium from their diets alone. People can take supplements to meet their magnesium requirements. There is no need to limit the amount of magnesium in the diet if the body can excrete it through the kidneys. dairy products, such as milk and yogurt.soy products, including soymilk and edamame.leafy green vegetables, such as spinach.whole grains, such as brown rice and oats.nuts, including almonds, cashews, peanuts, and peanut butter.legumes, such as black beans and kidney beans.

Magnesium is present in many foods, including: Share on Pinterest Black beans are a source of magnesium. being an adolescent female - on average, this group may receive less magnesium from the diet.certain medications, such as proton pump inhibitors and diuretics.Crohn’s disease, celiac disease, and other gastrointestinal diseases.Risk factors for magnesium deficiency include:

The Office of Dietary Supplements at the American National Institutes of Health recommend the following daily allowances of magnesium: Some research indicates that 10–30 percent of people have low levels of magnesium. Magnesium deficiency, or hypomagnesemia, is much more common than hypermagnesemia, especially in otherwise healthy individuals. However, confirming the effects of magnesium on these conditions will require more research. Some studies suggest that magnesium may help treat or prevent: It is essential for over 300 processes, including: The body requires magnesium to stay healthy.

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