Magnesium Supplements: Is It Good To Take Magnesium Daily?
Is it good to take magnesium daily? Is it healthy to take magnesium supplements daily? These are questions being asked frequently in an increasingly busy and stressful world.
As life gets more hectic, it’s important to know whether or not you’re getting enough of this essential mineral in your diet and if taking a supplement would be beneficial.
Magnesium plays a role in all kinds of bodily processes and has been linked to numerous health benefits.
In this article we’ll explore the ins and outs of taking magnesium supplements, so you can make an informed decision about whether or not adding magnesium supplements to your daily routine is right for you.
What Does Magnesium Do For the Body?
Magnesium is necessary for our everyday health and well-being. It helps the body in many vital ways, from aiding in building bones to regulating muscle and nerve function.
Magnesium plays a key role in energy production and the metabolism of other important minerals such as calcium and phosphorus while regulating glucose control. Our insulin sensitivity is greatly affected by our magnesium levels.
Studies have shown that dietary magnesium can help reduce high blood pressure and improve blood flow, leading to a lower risk of stroke and detecting cardiovascular disease earlier.
Did you know that magnesium works to regulate neurotransmitters that impact mood? Getting enough magnesium can help with symptoms associated with anxiety, worry, and depression.
Studies have revealed that many who struggle with severe anxiety and depression often test positive for inadequately low levels of magnesium or magnesium deficiency.
Experts are saying that magnesium supplements may help with reducing insomnia symptoms since it has been linked to improved sleep performance.
Making sure to have enough magnesium has become increasingly popular in the wellness industry over the past number of years.
Should You Be Taking Magnesium Supplements?
Magnesium has been touted as a miracle mineral with the ability to improve energy levels, mood, and help with muscle recovery after exercise. It’s no wonder why so many are beginning to explore taking magnesium supplements.
If you have been struggling with stress, feeling fatigued, or experiencing muscle cramps, magnesium supplements may be worth considering.
Speak with your healthcare provider about checking your magnesium levels to see if magnesium supplements might just be what your body needs.
How Common is Low Magnesium?
Low magnesium is surprisingly common. It’s estimated that up to 75% of adults in the US have inadequate levels of magnesium in their diets due to depleted soils, poor food choices, taking certain medications, and stress.
That’s right! Stress depletes magnesium, so even if your magnesium intake is adequate through the foods you eat, it might not be enough magnesium to handle your levels of stress.
Not having enough magnesium often goes undetected because the symptoms aren’t always clear. People of all ages can suffer from a deficiency in this mineral.
As mentioned, it’s not unusual to have low magnesium levels due to poor eating habits, stress, and the use of certain medications.
Those who are dealing with chronic health conditions tend to be at greater risk for low magnesium and magnesium deficiency.
Many people are unaware that they’re deficient since it is not typically tested for during routine blood tests. Magnesium deficiency can result in issues such as fatigue, anxiety, digestive problems, and more.
If you suspect low magnesium, speak to your healthcare provider. Taking steps to improve your dietary choices and adopting proper supplementation can help you stay on top of your magnesium levels and good health.
Symptoms Of Magnesium Deficiency
Symptoms of magnesium deficiency range from mild to severe and might include any or all of the following:
- various levels of fatigue
- muscle cramps or spasms
- weak bones and teeth
- irregular heartbeat or palpitations
- difficulty sleeping
- peripheral neuropathy (numbness or tingling sensations in your limbs)
- poor coordination
- difficulty swallowing
- loss of appetite
- nausea or vomiting
If left untreated for a long period of time, magnesium deficiency can lead to serious health complications.
It’s important to note that certain medications, such as antibiotics and diuretics, can deplete your body’s magnesium levels. Eating a healthy diet full of magnesium-rich foods can help to offset this.
If you think you may be suffering from magnesium deficiency, be sure to talk to your doctor who can help with diagnosis and treatment.
Should Healthy People Take Magnesium Supplements?
It’s possible to get adequate amounts of magnesium through magnesium-rich or fortified foods. That being said, even most healthy people don’t get enough of this essential mineral through diet alone.
Lifestyle habits of even healthy people can greatly interfere with the absorption of magnesium through magnesium-rich food sources.
Even if you’re managing to get enough of this essential nutrient through food sources, it’s quite possible that taking an extra supplement could provide additional benefits.
Many studies have shown that magnesium supplements can support heart health by lowering blood pressure and cholesterol levels, regulating insulin sensitivity, as well as improve bone density and physical movement.
Magnesium has proven beneficial in regulating sleep patterns, boosting mood, and greatly reducing stress levels.
Always consult with your healthcare provider if you have concerns about your magnesium intake to ensure that you make the right decision for yourself.
Taking magnesium supplements may seem like a harmless way to increase your intake of this essential mineral. However, it’s important to recognize that taking too much of any supplement can have potential side effects.
Mild symptoms of over-supplementing with magnesium may include diarrhea, stomach cramping, nausea, or even an irregular heartbeat.
If you find yourself experiencing any of these symptoms while taking magnesium supplements, talk to your doctor immediately.
When taken in proper doses, magnesium can be a useful addition to anyone’s health and wellness routine.
Is Taking a Magnesium Supplement Safe?
Generally speaking, magnesium supplements are quite safe and side effects are rare. There are certain people that should use extreme caution or avoid magnesium supplements altogether.
This includes individuals with certain kidney issues, as their kidneys may not be able to stay up to the task of managing excessive magnesium levels.
Those with diagnosed bowel problems or stomach ulcers also need to be very cautious when it comes to magnesium supplements.
Those taking medications that interact with magnesium can also have difficulties, so it’s best to ask your doctor before incorporating a supplement into your routine should you be taking any prescribed or over-the-counter medications.
Pregnant and nursing women should avoid taking magnesium without medical advice, as side effects in this population could be serious.
People taking a course of antibiotics or on certain diuretics should also speak with their doctor when considering magnesium supplements due to potential known interactions.
In summary, although many people can safely take a daily magnesium supplement, there are those who definitely should exercise caution. Always check with your healthcare provider first!
What Happens if I Take Too Much Magnesium?
If you happen to take too much magnesium, you might experience some unpleasant but short-term side effects, such as nausea and diarrhea.
You may also feel lightheadedness or dizziness due to the effects of excess magnesium on your calcium levels.
The symptoms of too much magnesium can also vary depending on the type of magnesium you took and how much was consumed. Some are more severe than others.
In rare cases, an overdose of magnesium can be harmful and lead to severe problems such as breathing difficulties, artery damage, an irregular heartbeat, and even kidney problems.
It’s important to consult with your doctor or healthcare provider if you think you’ve taken too much magnesium or if you experience any worrisome side effects after taking it.
Types Of Magnesium Supplements
When considering adding magnesium supplements to increase your magnesium intake, it’s not as simple as just going out and purchasing a supplement.
Magnesium supplements come in various types. The four main types of magnesium are magnesium gluconate, magnesium oxide, magnesium citrate, and magnesium chloride.
Each type not only has a wide range of different effects on the body but also varies in terms of potency and absorbability.
Magnesium gluconate is a naturally occurring salt that combines magnesium with gluconic acid. It is highly absorbable and helps to replenish the body’s magnesium levels, which can become depleted due to certain lifestyle choices like unhealthy diets and high amounts of stress.
One of its primary uses is in dietary supplements, as it can help to counteract fatigue and support metabolic function. Beyond this, it may also be helpful to those who are looking to maintain bone and joint health or looking for help with digestion issues such as constipation.
Ultimately, whether you’re participating in intense exercise or just living the day-to-day grind, magnesium gluconate is a great way to keep your body’s essential minerals in balance!
Magnesium oxide is a supplement known for its wide-ranging health benefits. It’s created by combining an oxide of magnesium with oxygen molecules. It works to restore magnesium levels when they run low in the body.
Thanks to the presence of magnesium in its composition, magnesium oxide can help improve digestion, strengthen bones, reduce fatigue, anxiety, and stress and improve heart health.
Magnesium oxide can also help improve energy metabolism, which increases caloric burning as well as overall physical performance.
Recovering from a sports injury? Magnesium oxide may be beneficial for reducing inflammation and pain as well as aiding in recovery time.
It’s considered safe and side effect free when taken properly, making it a great natural solution for improving health.
However, it may not be suitable for those with specific medical conditions, so please consult with your doctor first to ensure that it won’t interfere with any other medications you are taking.
Magnesium citrate is highly absorbable and well tolerated by the body, in part because it consists of two components: magnesium cations (positively charged ions) and citric acid.
The citric acid component can be beneficial since it helps increase water absorption in the digestive system, which can help make digestion more efficient.
Aside from being used as a dietary supplement, magnesium citrate is also often used as a laxative to help treat occasional constipation or colon discomfort.
Not only does it help to draw water into the stool itself—making it softer—but it also helps stimulate peristalsis so that your body can expel it more efficiently.
It’s commonly used to maintain healthy bones, regulate blood pressure and keep nerves functioning optimally.
Magnesium citrate is also known to have various other benefits such as alleviating muscle fatigue, reducing stress levels, and improving digestion.
Magnesium chloride supplements are mineral supplements that provide people with sourced magnesium ions, beneficial to overall health in our bodies. Its properties make it particularly bioavailable, meaning it is readily absorbed by the body, providing efficient delivery with greater benefits.
Studies have proven that magnesium chloride can aid in reducing symptoms of stress or anxiety, improve brain function, support heart health and even build muscle.
Individuals suffering from chronic illnesses such as diabetes or asthma also stand to benefit immensely from supplementing magnesium chloride into their regular regimen as studies suggest it can play an important role in decreasing inflammation levels and restoring balance, having a powerful impact on overall insulin sensitivity.
Is It Good to Take Magnesium Daily? Here are the Recommended Daily Amounts
It’s important to understand the daily recommended amount of magnesium supplements so as to ensure your body receives enough of this essential mineral.
The current daily recommended amount for adults is around 400 mg daily for males and 310 mg for females. This number may vary based on age and other factors.
For example, men over the age of 30 should aim for 420 mg a day, and women over 30 may need to increase their intake to 320 mg per day.
By adhering to these recommendations, and working with your healthcare provider, you can safely reap the benefits of this powerful and most vital mineral!
The Bottom Line
After reading this article, you now know the answer to the question “Is it good to take magnesium daily?” is a yes according to the experts. That’s of course as long as you do not fall into the category of the select few that must proceed with caution when it comes to magnesium supplements.
Working with your doctor ensures that you will safely reap all the amazing benefits of this vital mineral. For more great health information and tips, be sure to check out our Health and Nutrition BLOG.
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