Magnesium is a mineral responsible for more than 300 essential biochemical reactions in the body. These reactions affect everything from heart and bone health to metabolic health, sleep, and even stress management. Magnesium deficiency can lead to nausea, weakness, muscle twitching, cramps, and irregular heartbeat. Authorities recommend 300 mg of magnesium per day for men and 270 mg for women.
Nowadays, more and more people are prone to lower magnesium levels. The explanation? The increasingly frequent recourse to fast food and the consumption of refined carbohydrates. For example, it is better to choose brown rice than white rice: brown rice contains four times more magnesium. However, in prepared dishes, we more often find white rice.
Foods richest in magnesium include nuts, seeds, legumes, whole carbohydrates and leafy greens. For example, 50g of cashew nuts contains 146mg of magnesium.
This is how magnesium supplementation has become increasingly popular.
Who should avoid magnesium supplements?
On social networks, in advertisements… everywhere it is said that supplementing with magnesium helps fight fatigue, stress and contributes to bone density. Since the start of 2024, consumer interest in magnesium has only grown.
However, despite claims on social media, magnesium supplements are not suitable for everyone. And in some cases, they should be avoided. This is what registered dietitian Lucy Kerrison explains to our American colleagues at Inews.
“It is quite difficult to examine magnesium levels in the blood because most magnesium is stored in bones, cells and tissues, underlines the expert. Your blood magnesium is fairly tightly controlled (normally only 1% of total body magnesium is present in liquid blood), so it’s not really representative if your magnesium levels are abnormal.”
Lucy Kerrison points out that excessive levels of magnesium can be dangerous and should be avoided. “You can overdose on magnesium if you take a very, very high dose. This is really important to point out because people often think that because it’s a supplement and it’s (or appears) natural“However, taking high doses of magnesium (more than 400 mg) for a short time can cause diarrhea. But not only that.
Excess magnesium can be particularly bad for your kidneys and can impact certain medications, including some antibiotics and urinary tract infection treatments. “ If you have a family history of chronic kidney disease, or if you’re getting older and your organs are no longer functioning optimally, you need to be a little more careful », adds the dietician.
On the contrary, who should take magnesium?
There are certain cases where magnesium deficiency is likely, and for which Lucy Kerrison is likely to recommend it. An example is people with chronic intestinal diseases, such as Crohn’s disease and colitis, or people who suffer from diseases that affect mineral absorption such as celiac disease. “When you have loose stools, you will lose a little more magnesium. In this case, it is worth taking supplements. Another example would be for people prone to constipation“.
Taking magnesium can also be beneficial for people who sweat a lot: they lose magnesium while sweating. The expert refers to athletes. “If you’re cycling for four hours on the weekend or training for a marathon, you’re going to sweat a lot and you’ll probably need to watch your magnesium a little.”
Patients prone to migraines and sleep disorders are also good candidates. “Try a low or medium dose for four weeks, then remove it if it doesn’t help. In addition, there are studies that have proven the effect of magnesium in combating chronic fatigue and fibromyalgia. It doesn’t work for everyone, but some people feel better taking magnesium“.
You cannot choose supplementation at random
Be careful, the type of magnesium supplement you choose is important. “There are several types you can get”adds Lucy Kerrison, specifying that the most common being magnesium glycinate, magnesium oxide and magnesium citrate.
“I would actually recommend something like magnesium citrate or oxide to my patients who are prone to constipation. This is because they are more “osmotic” and attract water into the intestine. But this is also why taking magnesium in case of intestinal problems must be carefully monitored. If you are taking magnesium supplements and already have intestinal problems, then you need to be careful about the dosage and type you are taking.”.
Source: www.topsante.com
