Getting enough magnesium in your diet is essential to keep your body's systems working effectively. Magnesium deficiencies are associated with certain chronic conditions, including diabetes and cardiovascular disease, both of which are risk factors for stroke. Before taking a magnesium supplement, however, consult your doctor. You may be able to make up the difference with a few dietary changes.
Magnesium
Magnesium plays a major role in the function of many bodily systems, including the nervous, immune and skeletal systems. It is found in foods like nuts, fortified cereals and many types of beans, though magnesium supplements can also be purchased over the counter. According to the National Institutes of Health, many people do not get enough magnesium from their diet. While it is not common for people to show outward signs of magnesium deficiency, low stores of magnesium are associated with some chronic health disorders like diabetes and heart disease.
Magnesium Deficiency
People who do not get enough magnesium may initially feel weak or have little appetite. As magnesium deficiency worsens, it can lead to loss of sensation or even seizures. People with low magnesium may also be deficient in other minerals, including calcium and potassium. However, these deficiencies are not caused only by a lack of magnesium in the diet. Some medical conditions and prescription drugs can interfere with the way minerals are absorbed by the body. The NIH reports that diuretics, cancer medications and digestive disorders like Crohn's disease can all cause magnesium levels to drop.
Stroke Risks
Magnesium deficiencies are associated with an increased stroke risk, though they may not be the primary cause. Individuals over 55 years old are more likely to have a stroke than younger people. Older people are also more likely to be deficient in magnesium. The NIH states that magnesium plays a role in high blood pressure and blood sugar levels, and deficiencies are common in people with heart disease. All three of these conditions increase a person's risk for stroke. While the studies regarding magnesium's direct influence on cardiovascular health and stroke prevention are minimal, they have also had positive outcomes: Supplemental magnesium has been associated with lower incidences of blood vessel disease and stroke.
Getting Your Magnesium
According to the NIH, the average man needs between 400 and 420 mg of magnesium every day. For women, this number is around 320 mg or less. While this may seem like a lot, most people can get plenty of magnesium simply by choosing the right foods. Three ounces of cooked fish served with half a cup of spinach will get you 165 mg, according to the NIH. Other magnesium-rich foods include almonds, soybeans and oatmeal. Supplemental magnesium is also an option, though you should never take a supplement without first talking to your doctor. Some supplements may interact with your regular medications.
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