Taking magnesium supplements? The warnings experts want everyone to know

Magnesium is one of the most essential minerals in the body. It plays a part in over 300 biochemical reactions, offering a wealth of benefits for almost every internal system.

For these reasons, many people turn to magnesium supplements to feel their best, but it pays to be careful when choosing one. Not all forms of magnesium are created equal; their bioavailability (how well your body absorbs them) varies wildly. 

Experts remind us to always read the ‘small print’ and seek advice from a healthcare professional to ensure you choose a high-quality version that actually meets your needs.

Why are so many people taking magnesium supplements?

There is a whole range of benefits to keeping your magnesium levels balanced:

• For our bones, it ensures calcium is absorbed correctly, preventing bone loss and helping to maintain a strong, resilient skeleton. 
• In terms of gut health, it aids intestinal transit, helping to ward off constipation and ensuring we absorb essential nutrients effectively.
• It is also a vital ally for our cardiovascular health, helping to keep blood pressure stable and preventing clots, which promotes healthy circulation. 
• When it comes to emotional well-being, magnesium helps regulate the nervous and hormonal systems – making it incredibly effective for lowering stress levels and boosting your mood. 
• Its impact on our hormones makes it a key mineral for easing PMS (premenstrual syndrome), as it helps reduce water retention and menstrual cramps. 

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Common magnesium deficiency symptoms: How to tell if your levels are low

Despite its importance, the body doesn’t produce magnesium naturally; we have to get it through our diet or via supplements. Gema Cabañero, nutricosmetics expert and R&D Director of 180 the Concept, notes that a deficiency can impact both your physical and mental well-being. 

“Low magnesium levels directly impact melatonin, leading to a drop in energy and that persistent feeling of exhaustion,” she says. “It also makes it harder to relax, keeping the body in a state of high alert that prevents a good night’s rest.” She adds: “Magnesium is fundamental for stabilising DNA and RNA, which is essential for cell regeneration. That’s why a deficiency often shows up as sensitive, irritated or lacklustre skin.”

Common red flags include:

• Persistent tiredness and fatigue.
• Difficulty switching off, which often leads to sleep problems.
• Irritability, mood swings and a general feeling of being “on edge.”
• Skin sensitivity, dryness or a dull complexion.
• Brittle nails and hair that break or peel easily.
• Muscle cramps and a nagging sense of physical weakness.

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Choosing the best form of magnesium for your health goals

If you suspect a deficiency, it is always best to chat with your GP or a pharmacist. As integrative medical specialist Dr Jorge Angel, Medical Director at Spain’s Equisalud, points out: “Many people are unaware that there are several chemical forms of magnesium, each geared towards different aspects of health. For example, some think magnesium ‘doesn’t agree with them’ because it causes an upset stomach. Usually, that’s because they’re taking Magnesium Citrate, which has a natural laxative effect.”

Here is a breakdown of a few of the most common varieties:

• Magnesium Bisglycinate: The “gold standard” for stress and sleep. It’s gentle on the stomach and great for muscle cramps.
• Magnesium Citrate: Useful for those who struggle with constipation; it supports bone and metabolic health but has a mild laxative effect.
• Magnesium Malate: A top choice for athletes or those with chronic fatigue, as it helps boost cellular energy.
• Marine Magnesium: Naturally sourced and rich in trace minerals to support bone density.
• Magnesium L-Threonate: Specifically designed to support memory and cognitive function.

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How to boost Magnesium levels naturally: Diet vs. daily supplements

While supplements are a fantastic “extra,” they are not a substitute for a balanced diet. Renowned specialist Dr David Heber, Chairman of the Herbalife Nutrition Institute, warns: “Some people try to pull the wool over their own eyes by thinking that a handful of vitamins can fix a poor diet. Nothing could be further from the truth.”

The foundation of good health is always a diet rich in protein, fruit and vegetables. Dr Heber also recommends following the label instructions closely, as many supplements should be taken with food and a large glass of water. Taking them on an empty stomach can lead to nausea or indigestion, which is why many people give up on them too soon.