Magnesium Supplements: Common Mistakes and Risks Experts Point Out
Citing the US outlet Eating Well, specialists highlight common mistakes with magnesium supplements: unsuitable dose or form and combining them with certain drugs. Not everyone needs these products.
Magnesium is among the most popular dietary supplements, taken for fatigue, muscle cramps, stress and sleep problems. According to the US health publication Eating Well, specialists warn that the wrong dose, the wrong form of the product, or taking it alongside certain medications can cause unwanted effects, and that some people do not need such supplements at all.
Magnesium takes part in more than 300 biochemical reactions in the body. It is needed for muscle and nervous system function, energy metabolism, bone health and maintaining heart rhythm. The mineral can be obtained from food, yet many people also choose capsules, tablets or powders.
Timing and dose
There is no convincing evidence that evening is the best time for everyone to take magnesium. When a deficiency needs correcting, regular use and a suitable dose matter more than the hour. If the product causes nausea or stomach discomfort, taking it with food may help. Scientific evidence for its effectiveness in treating sleep disorders remains limited.
A higher dose does not guarantee a better effect: excessive intake from supplements can cause diarrhea, nausea and abdominal cramps. Women need roughly 310–320 mg of magnesium per day in total, and men 400–420 mg, including what comes from food. The US National Institutes of Health sets an upper limit for adults of 350 mg per day from supplements and medicines, unless a doctor advises otherwise. In Europe, a more cautious limit of 250 mg per day applies to some additional forms.
Form and drug interactions
Pharmacies sell magnesium citrate, oxide, chloride and bisglycinate, which differ in absorption. Citrate is generally absorbed better than oxide, but in larger doses both can loosen stools. It is important to check the amount of elemental magnesium, because the weight of the compound on the packaging does not match the amount the body actually receives.
Magnesium can interfere with the absorption of tetracycline and fluoroquinolone antibiotics, such as doxycycline, ciprofloxacin and levofloxacin. The US institutes advise taking these at least two hours before, or four to six hours after, magnesium. It may also affect osteoporosis drugs, while some diuretics and stomach-acid-reducing drugs change magnesium levels in the body.
Is it necessary?
Fatigue, cramps and sleep problems can have many causes. For people with kidney problems, magnesium without medical supervision can be dangerous, potentially causing muscle weakness, low blood pressure and heart rhythm disturbances. Food sources of magnesium include pumpkin seeds, almonds, cashews, beans, lentils, whole grains and leafy greens. Anyone suspecting a deficiency should consult a doctor.
