Magnesium is an essential mineral your body requires on a daily basis for bone health, blood sugar and blood pressure regulation, energy metabolism and protein synthesis. According to MedlinePlus, magnesium is possibly effective for relieving bloating associated with premenstrual syndrome, or PMS, and is likely effective for treating heartburn, constipation, and eclampsia or pre-eclampsia during pregnancy. Topical magnesium treatments have also been used for treating varicosity, or varicose veins.
Sources
Magnesium is contained in certain foods, oral supplements and intravenous injections. Good sources of dietary magnesium include halibut, soybeans, nuts, spinach, baked potatoes, fortified oatmeal and some breakfast cereals. According to the Office of Dietary Supplements, symptoms of magnesium deficiency are rarely observed in the United States. However, these symptoms may include nausea, vomiting, fatigue, loss of appetite and weakness.
Magnesium and Bloating
Edema, or fluid retention, is often the cause of feeling bloated and is a common symptom of premenstrual syndrome in women. According to the University of Maryland Medical Center, taking magnesium supplements may help relieve symptoms of bloating, and taking magnesium with vitamin B-6 supplements may be more effective than taking magnesium alone. However, if you’re taking magnesium supplements, don’t exceed the Institute of Medicine’s tolerable upper intake level for magnesium of 350 milligrams per day for all adults.
Magnesium and Varicose Veins
Varicose veins are dark-colored veins that usually protrude from your skin and commonly appear on the legs. If you have varicose veins, the condition likely isn’t due to your dietary magnesium intake. Epsom salt, commonly used as a home remedy for varicose veins, usually consists of a form of magnesium called magnesium sulfate. If you have varicose veins, ask your health care provider about possible treatments, which may include laser therapy, chemical injections or lifestyle changes such as losing weight if you’re overweight and not crossing your legs for long periods of time. Using Epsom salts on your varicose veins may not make them disappear.
Recommended Magnesium Intake
Making sure you consume adequate amounts of magnesium each day by means of foods or supplements may help minimize your chances of feeling bloated, although it likely won’t prevent varicose veins. The Institute of Medicine Food and Nutrition Board recommends adult men ages 19 to 30 consume at least 400 milligrams of magnesium per day, adult men over age 30 consume 420 milligrams per day, adult women ages 19 to 30 consume 310 milligrams per day, adult women over age 30 consume 320 milligrams per day, pregnant women ages 19 to 30 consume 350 milligrams per day, pregnant women ages 31 to 50 consume 360 milligrams per day, breastfeeding women ages 19 to 30 consume 310 milligrams per day and breastfeeding women ages 31 to 50 consume at least 320 milligrams of magnesium each day.
References
- Office of Dietary Supplements: Magnesium
- MedlinePlus: Magnesium
- University of Maryland Medical Center: Magnesium
- Institute of Medicine Food and Nutrition Board: Dietary Reference Intakes: UL for Vitamins and Elements
- Institute of Medicine Food and Nutrition Board: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes for Vitamins and Elements
