Magnesium – Pros, Purposes, Potential Drawbacks

Magnesium

Magnesium plays a crucial role in managing health bone structure within the body. While individuals usually obtain magnesium through their diet, there are instances where magnesium supplements may be necessary to address low magnesium levels. 

Deficiencies in magnesium have been associated with multiple health conditions, including hypertension, osteoporosis, atherosclerosis, genetic heart conditions, diabetes, and stroke.

Types of Magnesium

There are different types of magnesium present in food products and dietary supplements. They are:

• Magnesium Citrate
• Magnesium Chloride
• Magnesium Glycinate
• Magnesium Lactate
• Magnesium Oxide
• Magnesium Malate
• Magnesium Taurate
• Magnesium Sulfate

Different types of magnesium exhibit varying properties, including their medical applications, bioavailability, and potential side effects. It is recommended for individuals to consult with a healthcare professional before incorporating a magnesium supplement into their regimen.

Health Benefits Of Magnesium

Heart Health

Magnesium is essential for maintaining a healthy heart rhythm, regulating blood pressure, and controlling cholesterol levels.

Skeletal Health

Magnesium is vital for bone formation and maintaining bone density, particularly as we get older.

Metabolism

It assists in the digestion of fats and proteins, as well as in regulating blood sugar levels.

Sleep Quality

Magnesium plays a vital role in promoting deep, restful sleep by regulating neurotransmitters that calm the nervous system.

Stress Relief

It assists in lowering cortisol levels, the stress hormone, in the body.

Symptoms Of Magnesium Deficiency

• Muscle cramps and spasmsInsomnia
• Diarrhoea or vomiting
• Fatigue and low energy
• Heightened anxiety and/or depression

The symptoms mentioned can point to various medical conditions, like magnesium deficiency. If you notice any of these symptoms, it is crucial to consult your doctor for a comprehensive assessment.

Magnesium Sources

To easily recall foods rich in magnesium, link them with fibre. Generally, foods with high fibre content are also high in magnesium. Magnesium can be obtained from multiple dietary sources such as legumes, vegetables (especially broccoli, squash, and green leafy vegetables), whole grains, seeds and nuts (particularly almonds).

Magnesium is also present in dairy products, chocolate, meats, and coffee. Another source is water with a high mineral content, commonly called “hard” water.

Foods that are rich in magnesium include:

• Nuts
• Seeds
• Tofu
• Dark, leafy greens
• Whole grains
• Fortified breakfast cereals
• Beans 
• Lentils
• Soybeans
• Milk 
• Yogurt
• Dark chocolate

Incorporating a magnesium supplement into your daily routine is a convenient method to enhance your intake of this vital mineral. Furthermore, magnesium supplements have the potential to promote various aspects of health, like reducing blood sugar levels and enhancing the quality of sleep.

Choosing a Magnesium Product

When selecting magnesium products, it is important to take into account several factors. 

• It is important to consider the magnesium already consumed in one’s diet.
• One should assess whether a supplement or topical product is necessary.
• Determining the amount of additional magnesium required is essential.
• It is worth considering whether topical or oral forms of magnesium are preferable. 

By considering these factors, individuals can make a smart decision and choose a product which is both safe and effective.

The recommended dietary allowance (RDA) for magnesium is 400 – 420 milligrams (mg) for adult males and 310 -360 mg for adult females. However, during pregnancy and lactation, the RDA may increase to 400 mg daily.

To determine if additional magnesium intake is necessary, individuals can consult a doctor and request a magnesium level test.

Is Magnesium Safe?

The safety of magnesium is generally assured when taken in appropriate amounts as a dietary supplement, with minimal risk of significant side effects. However, excessive intake of magnesium through supplements can result in severe complications.

Individuals with kidney problems and elderly individuals with bowel conditions are particularly vulnerable to experiencing elevated levels of magnesium in their bloodstream, a condition called hypermagnesemia in the medical community.

Side Effects of Magnesium

When taken by mouth

Generally, magnesium is considered safe for most individuals when consumed in appropriate doses. A daily consumption of less than 350 mg is deemed safe for the majority of adults. 

Nevertheless, some individuals may experience side effects like stomach upset, vomiting, nausea, diarrhoea, and other adverse reactions.

In contrast, consuming very high doses (exceeding 350 mg daily) of magnesium may pose potential risks and is considered possibly unsafe. 

Excessive intake can lead to an accumulation of magnesium in the body, resulting in severe side effects like low blood pressure, irregular blood pressure, confusion, slowed breathing, coma and even death.

When administered via injection or intravenously

Magnesium is generally safe when administered by a health care professional using the appropriate prescription-only injectable product.

Summary

Sufficient magnesium intake is vital for optimal health. Few individuals may require a magnesium supplement to ensure sufficient intake. 

Nevertheless, it is important to note that not everyone is suitable for magnesium supplementation or the use of topical magnesium products. Therefore, it is advisable to consult with a healthcare professional before incorporating these supplements or products into your routine.

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