That being said, consciously nourishing your body and embracing gentle nutrition—by incorporating nutrient-dense foods into your diet—can yield positive results for many individuals. However, platforms like NutritionTok often take things to an extreme. Today, we aim to clarify some of the most prevalent myths surrounding magnesium and magnesium deficiency, with insights from health professionals.
Magnesium Myths To Let Go Of
While magnesium sprays, flakes, and bath salts are available, they “aren’t the solution,” remarks Kelsey Costa, MS, RDN, a registered dietitian and nutrition consultant for the National Coalition on Healthcare.
“The assertion that magnesium absorbed transdermally is more effective than oral supplements lacks robust scientific support,” Costa states while referencing a 2017 study published in Nutrients, which also indicated that transdermal magnesium application cannot yet be recommended. Furthermore, she asserts that the buzz around this trend is more a product of marketing than actual scientific evidence.
Myth: Oral supplements are the most effective means of increasing magnesium intake
Although oral supplements can be beneficial, they aren’t necessarily the most effective method. “Some of the richest sources of magnesium include nuts and seeds, such as almonds and cashews, cooked spinach, and baked potatoes with their skin,” states Sarah Schlichter, MPH, RDN, a registered dietitian with Nutrition for Running.
Ensure you’re getting enough magnesium is crucial for your sleep quality, gut health, and overall well-being.
“Some of the best magnesium-rich foods are nuts and seeds such as almonds and cashews, cooked spinach, and baked potatoes with skin.”
—Sarah Schlichter, MPH, RDN
Myth: Everyone is at risk of magnesium deficiency, so we should all take supplements
To clarify, magnesium is indeed an essential mineral, and almost half of Americans do not meet the estimated average intake, according to Costa. However, she argues that “it’s misleading to suggest that everyone is universally deficient and in need of supplementation.”
As a side note: Those with specific chronic health conditions, individuals taking certain medications, those who do not consume many magnesium-rich foods (like dark leafy vegetables, whole grains, nuts, and legumes), and heavy drinkers face a greater risk of deficiency, Costa notes, referring to studies she mentioned earlier as well as one from Open Heart. Some medications associated with this risk include diuretics, chemotherapy agents, and aminoglycoside antibiotics.
Sadly, testing may not provide a clear indication of deficiency. “Standard blood tests do not always supply an accurate assessment of magnesium levels since the mineral is primarily stored in tissues and bones, meaning some deficiencies might present with normal blood magnesium levels,” Costa explains.
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