Magnesium Supplement Risks: Expert Pharmacist Warns on Safe Usage and Dosage

Magnesium: Importance, Sources, and Supplementation

Magnesium is a crucial nutrient for our body. It helps with muscle function, nervous system health, blood sugar control, and blood pressure regulation. Adequate magnesium supports protein formation, bone mass, and DNA synthesis.

Consequences of Magnesium Deficiency

A lack of magnesium can lead to muscle spasms, sickness, stiffness, and fatigue. If untreated, it may cause serious issues like abnormal heart rhythms, seizures, and personality changes.

Obtaining Magnesium

Most people can meet their magnesium needs through a balanced diet. Foods rich in magnesium include:

• Legumes
• Whole grains
• Leafy green vegetables (e.g., spinach)
• Seeds
• Dairy products
• Nuts

Supplementing Magnesium

If dietary intake is insufficient, some may turn to supplements. However, the form of magnesium is vital for effectiveness. Pharmacist Carlota Serra Jorba emphasizes that magnesium is absorbed differently depending on its chemical form.

• Magnesium in citrate or carbonate form primarily acts as a laxative.
• For muscle relaxation or nervous system normalization, choose forms like magnesium glycinate or bisglycinate.

Recommended Daily Intake

The NHS suggests daily magnesium needs are as follows:

• Men aged 19-64: 300mg
• Women aged 19-64: 270mg

Risks of Over-supplementation

High doses can cause diarrhea, and the long-term effects are unclear. Most people should meet their magnesium needs through food. If supplements are necessary, keep daily intake below 400mg to minimize harm.

Conclusion

For good health, maintain a varied diet rich in magnesium. Use supplements cautiously, and seek advice from healthcare professionals for the right forms and dosages.