Magnesium and calcium work together to keep you healthy. However, they can cause negative health effects when they are too far out of balance. Because milk contains calcium, people may wonder whether it’s safe to take them together.
Magnesium About Magnesium Magnesium is an essential mineral responsible for a variety of processes in your body, including muscle and nerve function, blood glucose control, and blood pressure regulation. It naturally occurs in many foods and is also available in dietary supplements.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297283b442-696b-48b3-a9e6-e04939d64530 Many people in the United States get less than the recommended amount of magnesium. Although uncommon, magnesium deficiency can lead to symptoms like loss of appetite, nausea, and fatigue. People with certain conditions, including type 2 diabetes, alcohol dependence, and gastrointestinal disease, have a higher risk of a magnesium deficiency.
Magnesium and Milk Magnesium and Milk Taking magnesium with milk may be safe for most healthy people. Magnesium and calcium have a complex relationship in the body. When they are out of balance, it can disrupt the function of calcium and affect absorption of one or both minerals. A high intake of calcium relative to magnesium may increase your risk of several health conditions, including cardiovascular disease and certain types of cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e597629731b281f-cd40-4b05-a398-ad932e7bad1f Although milk contains some magnesium, it is also high in calcium. This may raise concerns about whether you should take them together.e60dc2a1-f33c-4a05-9b50-8e3e8e597629addfb082-fe54-426f-9e19-7fad15419e16 However, since many people already get less than the recommended amount of magnesium, taking magnesium together with milk may actually improve your magnesium to calcium ratio.
Sources and Requirements Daily Requirements and Food Sources Many widely available foods are good sources of magnesium. It is also added to some fortified foods, like breakfast cereals. The National Institutes of Health recommends the following daily magnesium intake for adults:e60dc2a1-f33c-4a05-9b50-8e3e8e5976292f789712-9d92-499a-835c-968abdaf83f4 .contentTable table {width:100%;} .contentTable table, th, td {border: 1px solid #CCC; vertical-align:middle; padding:5px;} Age Men Women 19–30 years 400mg 310 mg 31–50 years 420mg 320mg 51+ years 420 mg 320 mg For people who are pregnant, the recommended magnesium intake is 350 to 360 mg per day. Foods rich in magnesium include:e60dc2a1-f33c-4a05-9b50-8e3e8e597629adfcc421-a724-44c4-8d61-d696c77d4a7b Leafy green vegetables, like spinach Legumes, like peanuts and beans Nuts and seeds, like pumpkin seeds, chia seeds, and almonds Whole grains, like rice and oats Milk
When to Take When Should You Consume Magnesium? Magnesium has a variety of health benefits, including aiding with sleep and improving muscle recovery and performance with exercise.e60dc2a1-f33c-4a05-9b50-8e3e8e597629238e540f-aba2-4c7d-a1b2-50f7f6a139ef Although you can get all the magnesium you need from the food you eat, a magnesium supplement may help if your levels are low. The best time to take magnesium depends on how you use it. Taking magnesium before exercise may reduce muscle soreness.e60dc2a1-f33c-4a05-9b50-8e3e8e59762901f70289-917f-4430-b97e-4d7aa46bc204 Taking it before bed may help improve your sleep.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a2aa26f7-9785-4ca6-aea4-6b0faede4640
The Takeaway Magnesium is an essential mineral necessary for a variety of functions in your body. Taking magnesium with milk may be safe for most healthy people. You can get all the magnesium you need from the food you eat. Foods high in magnesium include leafy vegetables, legumes, nuts, and seeds. Although uncommon, a high ratio of calcium to magnesium increases your risk of several health conditions, like cardiovascular disease and cancer.
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