Magnesium supplements: How much to take; benefits, risks explained

New Delhi: Magnesium supplements are the new trend in the market leaving zinc supplements behind. Monitoring was not a casual practice before but nowadays it getting in trend. Magnesium is an essential mineral involved in numerous physiological processes, such as energy production, muscle contraction, and nerve function. For most individuals, a balanced diet rich in magnesium is sufficient to meet daily requirements (310-420 mg for adults). Supplementation can provide significant benefits for individuals with a magnesium deficiency or those at risk, but it also comes with potential risks.

Dr. Shrey Kumar Srivastav, Senior Consultant at Sharda Hospital, spoke about the many pros and cons of eating magnesium supplements.

Benefits of magnesium supplements

Doctors say that magnesium supplements have the following health benefits:

1. Improved Bone Health: Magnesium aids calcium absorption, promoting stronger bones and reducing the risk of osteoporosis.
2. Heart Health: It helps regulate heart rhythm, lowers blood pressure, and reduces the risk of cardiovascular diseases.
3. Enhanced Muscle Function: Magnesium alleviates muscle cramps, spasms, and fatigue.
4. Supports Mental Health: It may reduce symptoms of anxiety, and depression, and improve sleep quality.
5. Blood Sugar Regulation: Magnesium supplementation can improve insulin sensitivity, benefiting individuals with type 2 diabetes.

What are the risks of eating magnesium supplements?

Risks of eating magnesium supplements are:

1. Gastrointestinal Issues: High doses may lead to nausea, diarrhea, or abdominal cramping.
2. Toxicity: Overuse can cause magnesium toxicity, leading to low blood pressure, irregular heartbeat, and, in severe cases, coma.
3. Drug Interactions: Magnesium can interfere with certain medications like antibiotics, diuretics, and osteoporosis drugs.
4. Kidney Issues: People with kidney problems are at higher risk of accumulating excessive magnesium.

Supplementation may be necessary in cases of severe deficiency or malabsorption. Always consult a healthcare provider before taking supplements to determine the best course of action. Some good dietary sources are also available like:

1. Nuts and Seeds
2. Leafy Greens (spinach)
3. Whole Grains: Brown rice, quinoa, oats
4. Fish: Salmon
5. Fruits: Bananas, avocados
6. Dried fruits like figs, yogurt
7. Cheese
8. Dark chocolate