Health
Do you need a magnesium supplement? Experts share symptoms of deficiency
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Magnesium is said to be a natural remedy for a variety of ailments — but is it really necessary to supplement, and if so, how much do you need?
Fox News Digital spoke to multiple health experts about the multipurpose mineral, which plays a role in over 300 of the body’s enzyme systems and helps with energy production, muscle and nerve function, and blood pressure regulation.
Magnesium may help lower the risk of certain diseases and could help to improve sleep, reduce stress and anxiety, and prevent nighttime muscle cramps, sources said.
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The nutrient “supports a stable heartbeat and prevents arrhythmias, works with calcium and vitamin D to keep bones strong, and aids insulin sensitivity and glucose metabolism,” Dr. Heather Viola, a primary care physician with Mount Sinai Health System in New York City, told Fox News Digital.
Magnesium can also help with constipation relief, migraine prevention and PMS symptoms, according to Eleana Quattrocchi, a pharmacist and associate professor of pharmacy practice at Long Island University in Brooklyn, New York.
Fox News Digital spoke to multiple health experts about the mineral magnesium, which plays a role in over 300 of the body’s enzyme systems and helps with energy production, muscle and nerve function, and blood pressure regulation. (iStock)
Signs of magnesium deficiency
Many Americans do not get enough magnesium in their diet, according to the National Institutes of Health (NIH) Office of Dietary Supplements.
“Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of illness over time,” the NIH website states.
Studies have shown that up to 15% of people in the U.S. could experience magnesium deficiency.
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Lack of magnesium can raise the risk of hypertension, cardiovascular disease, type 2 diabetes, migraine headaches and osteoporosis.
Potential symptoms include insomnia, muscle cramps, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, personality changes and heart arrhythmias, experts say.
Lack of magnesium can raise the risk of hypertension, cardiovascular disease, type 2 diabetes, migraine headaches and osteoporosis, according to studies. (iStock)
In severe cases, hypocalcemia (low calcium levels) or hypokalemia (low potassium levels) might occur, according to the NIH Office of Dietary Supplements.
Blood tests can help detect low levels, but Viola cautioned that those tests “aren’t perfect” because most magnesium is inside cells, not in serum.
Studies have shown that up to 15% of people in the U.S. could experience magnesium deficiency.
Certain medical conditions, alcoholism, some medications and a diet lacking in the mineral may contribute to magnesium deficiency.
“People with gastrointestinal disease, such as Celiac disease or Crohn’s disease, or those who have had a gastric bypass may develop magnesium deficiency,” Sue-Ellen Anderson-Haynes, a spokesperson for the Academy of Nutrition and Dietetics and a registered dietitian who owns 360Girls&Women in Massachusetts, told Fox News Digital.
How much magnesium do you need?
The recommended daily dietary intake of magnesium is 310 to 320 mg per day for adult women and 400 to 420 mg per day for adult men.
“The majority of magnesium is found in plants liked nuts, seeds and beans,” Anderson-Haynes told Fox News Digital. “For reference, 1 ounce (2 tablespoons) of pumpkin seeds provides 156 mg of magnesium and 1 ounce of chia seeds is 111 mg (26% DV) of magnesium.”
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Some specific sources of magnesium include peanut butter, bananas, avocado, nuts (almonds), black beans, leafy greens (like spinach and kale), whole grains, yogurt and dark chocolate.
While dietary sources are the best way to meet daily magnesium requirements, supplements are recommended in certain cases, health experts told Fox News Digital.
Magnesium may help lower the risk of certain diseases and could help to improve sleep, reduce stress and anxiety, and prevent nighttime muscle cramps, sources said. (iStock)
“A supplement should be taken when a known deficiency or a health condition is present with excessive magnesium losses, like alcoholism,” Samantha Dieras, a registered dietitian and director of ambulatory nutrition services at the Mount Sinai Hospital in New York City, told Fox News Digital.
Physicians may recommend supplements for magnesium-deficient patients or for individuals who are taking certain medications, such as diuretics or Proton pump inhibitors that can deplete magnesium, Viola noted.
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It is possible to ingest too much supplementation.
“You can get too much magnesium, but mainly from supplements, not food,” Viola said. “It’s very safe from food, as kidneys eliminate the excess.”
Over-supplementing can cause diarrhea, nausea and lethargy, according to the expert.
Choosing a magnesium supplement
Magnesium supplements come in different forms for various purposes, which are absorbed in different ways.
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One of the most popular forms is magnesium citrate, which is typically taken orally to raise levels in the body and alleviate constipation, according to Healthline.
Magnesium chloride is another good choice for correcting deficiencies, and also alleviates heartburn and constipation.
Individuals should speak with their physician before starting magnesium supplements, as it may interfere with some medications and medical conditions. (iStock)
For those who can’t tolerate other forms, magnesium lactate and magnesium malate may be gentler on the digestive system, Healthline noted.
Magnesium taurate is known to have potential benefits for regulating high blood sugar and high blood pressure, while magnesium L-threonate could potentially help support brain health.
“You can get too much magnesium, but mainly from supplements, not food.”
“The magnesium salts used for a calming effect are glycinate and taurate,” Quattrocchi told Fox News Digital.
Magnesium glycinate has also been shown to improve sleep, reduce mental health issues and treat inflammatory conditions, according to Healthline.
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Individuals should speak with their physician before starting magnesium supplements, as it may interfere with some medications and medical conditions.
Health
New ways to prevent flu revealed in ‘accidental’ lab breakthrough, study finds
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An accidental lab discovery has opened the door to entirely new ways of preventing the flu.
While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells, SWNS reported.
By targeting the specific molecules the viruses rely on, scientists found that they could block them from entering new cells and halt their replication altogether.
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Researchers say these “fundamental insights” into seasonal influenza highlight a clear path toward developing better preventive medications.
“The hope is that fundamental, curiosity-based research like this helps to pave the way for novel strategies to treat and prevent influenza infections,” principal investigator Dr. Emily Bruce, from the University of Vermont’s Larner College of Medicine, said in the SWNS report.
While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells. (iStock)
While several flu strains cause illness, H1N1 and H3N2 influenza A viruses are the most common. However, current flu tests cannot differentiate between them, and clinical treatments are identical for both.
Although vaccines and antivirals are available, Bruce noted a “dire” need for better medications to stop the virus from spreading cell to xxcell.
“You don’t get sick when a virus is in one cell,” he noted. “You get sick because a virus replicates itself and goes into many more cells.”
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The study, which was published in The Journal of Virology, originally aimed to map how viral RNA segments are transported within cells to create new viral particles.
The team used H1N1 and H3N2 viruses isolated from the nasal passages of positive patients in 2022.
Clinical treatments remain identical for both primary strains of the flu virus. (iStock)
During the investigation, the team unexpectedly stumbled upon a cellular pathway that blocked the virus from entering lung cells, SWNS reported.
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The data revealed that when a specific human protein called Rab11B was depleted, H3N2 viruses failed to enter human lung cells. H1N1 viruses were completely unaffected.
Using reverse genetics, the team mapped this defect and uncovered a brand-new, H3N2-specific role for Rab11B during viral entry.
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This discovery challenged the scientific assumption that all flu viruses enter cells the same way.
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“Viruses are like pirates from different countries hijacking someone’s ship,” Bruce said. “Different viruses, like different types of pirates, use different methods to get onboard.”
This discovery challenged the scientific assumption that all flu viruses enter cells the same way. (iStock)
“We had previously thought that all flu viruses used the same way to get into a cell, but we discovered that this is not true,” she went on. “H1N1 and H3N2 need different proteins to get in, and if you get rid of the right protein, a specific virus can’t get in.”
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While these findings identify a critical cellular pathway for viral entry, the study was conducted using isolated cells, the researchers acknowledged.
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Further research is needed to determine whether blocking the protein is safe and effective within a live, complex human respiratory system.
Bruce and the team hope to conduct further research to determine whether this Rab11B-dependency is a fundamental property of H3N2, or if it’s a trait unique to currently circulating flu strains.
Health
One extra serving of processed meat a day linked to higher cancer risk
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Eating processed meat like ham, sausage and bacon may be linked to a higher risk of certain types of cancer, according to new research.
While health organizations have already confirmed that processed meat can contribute to colon cancer, this study looked closer at cancers in the upper digestive tract, where the link has historically been less clear.
To understand these connections, researchers from the European Prospective Investigation into Cancer and Nutrition (EPIC), one of the world’s largest long-term nutrition and cancer cohorts, tracked the health and diets of 450,112 people across Europe for an average of 14 years.
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The study group included 131,426 men and 318,686 women, according to the study’s press release.
During the follow-up period, 876 people developed stomach cancer and 215 people developed esophageal adenocarcinoma, which is cancer of the tube connecting the mouth to the stomach.
For female participants, eating both processed meat and white meat was linked to an increased risk of developing the disease. (iStock)
Researchers tracked where the stomach cancers grew, separating them into the upper part of the stomach near the throat and the lower part of the stomach.
The researchers also sorted the tumors into two categories based on how the cancer cells appeared under a microscope: intestinal, which forms more organized structures, and diffuse, in which the cells are more scattered throughout the tissue.
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After adjusting for other lifestyle factors, the researchers found that for every extra 30 grams of processed meat a person ate per day, their overall risk of stomach cancer went up by 9%. Eating that same extra 30 grams a day was also linked to a 13% higher risk of esophageal adenocarcinoma.
A standard single slice of regular deli-sliced ham or lunch meat averages around 28 grams, according to USDA data and nutritional tracking databases.
An extra 20 grams of white meat, such as chicken and turkey, was linked to a 12% higher risk of cancer in the main body of the stomach. (iStock)
An extra 20 grams of white meat, such as chicken or turkey, was linked to a 12% higher risk of cancer in the main body of the stomach, the researchers noted.
The study also revealed differences between men and women. For male participants, only processed meat showed a clear, statistically significant link to a higher risk of stomach cancer. For female participants, however, eating both processed meat and white meat was linked to an increased risk.
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These findings align with global health benchmarks, particularly those established by the World Health Organization’s International Agency for Research on Cancer.
The agency has long classified processed meat as a known human carcinogen, primarily due to its strong, well-documented links to colorectal cancer.
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However, health organizations have also consistently pointed to a potential, yet less definitive, relationship between these meats and cancers of the stomach.
Eating 30 grams of processed meat a day, or the equivalent to one slice of ham, was linked to a 13% higher risk of esophageal adenocarcinoma. (iStock)
Further scientific investigation is needed to confirm the findings and to account for other underlying risk factors, such as certain stomach infections, which could interact with dietary habits.
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A key limitation of the study is its reliance on self-reported diets, which can sometimes lead to inaccuracies in how participants recall their meat consumption over time, the researchers noted.
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The findings were published in the International Journal of Cancer.
Fox News Digital reached out to the researchers requesting comment.
Health
The Surprising Hormone That Could Make Menopause Weight Loss Easier
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