With deficiency on the rise, it’s no wonder magnesium supplements have become popular over the last few years. This mineral is responsible for many bodily processes and keeping you healthy. But there seems to be many questions around this mineral, so we’ve put together a list of the 9 most frequently asked questions and asked our team of National Nutrition experts to provide you with some answers. 

1. Why Should I Consider This Supplement?

Magnesium is classified as an essential mineral. This means that your body can’t make it on its own; therefore, it is essential to get it through diet or supplements. In fact, it is the fourth most abundant mineral in your body and it's required for healthy bones, muscles, and nerves. Many estimates show that up to half of the North American population may not be getting adequate amounts of this crucial mineral. This is due to farming practices that make our food less vitamin and mineral dense, a predisposition towards processed foods, and certain medical conditions and factors that cause us to excrete more of our valuable magnesium stores.

A deficiency can present itself in many ways, including muscle aches, spasms, and cramps; tingling or numbness in your hands or feet; twitching muscles; and anxiety or irritability. Supplementing with this mineral has been shown to help stop these symptoms and support your health in these areas. 

It's also been shown to improve insulin sensitivity, lower blood pressure, and reduce inflammation in people with rheumatoid arthritis. Magnesium deficiency has been linked to cardiovascular disease and metabolic syndrome, a cluster of conditions that increase a person's risk of heart disease or stroke.

2. How Much Magnesium is Needed?

The health concerns you’re looking to support and how low your current magnesium levels are will affect the amount you should take. If you're trying to support a specific disorder, you will likely need a therapeutic dose. A therapeutic dose is higher than the RDA (recommended daily allowance) and ODA (optimum daily allowance) amounts. The exact amount will vary depending on the specifics of your condition and the form of magnesium you are using and should be taken under the advisement of a health professional. 

These supplements come with a daily dosage on the label. It is best to follow this guideline when taking a magnesium supplement. That said, you can always stop by our store and talk with one of our in-house experts or nutritionists to find the right dose for you.

3. Will It Cause Diarrhea?

If you're wondering, will magnesium supplementation will cause diarrhea? Know that diarrhea is usually the first indication that you are taking too much magnesium. If this happens to you, try reducing your dose. Generally, doses higher than 400 milligrams per day can cause the body to absorb more water from the colon, resulting in loose stools.

If this happens to you even after reducing your supplement dose, consider switching to another form, such as bisglycinate. Magnesium glycinate has been shown not only to be highly bioavailable but also to not cause gastrointestinal side effects like loose stools. Forms such as magnesium oxide and magnesium citrate are known to cause diarrhea. The oxide form should only be used for acute constipation.

4. How Does Magnesium Work in the Body?

This mineral supports your health and proper functioning in many ways, the most notable include, maintaining normal muscle and nerve function, keeping heart rhythm steady, supporting a healthy immune system, and keeping bones strong. It’s also interesting to note that this mineral assists in converting food into energy and with nutrient absorption, so if you’re feeling sluggish or like you aren’t getting all the nutrients from the foods you eat, it may be time to get your magnesium levels checked. 

5. What Are The Side Effects of Magnesium?

There are many side effects of magnesium. The first and most common side effect is diarrhea. It is also worth pointing out that people with impaired kidney function are more likely to develop adverse effects from these supplements. People with impaired kidney function include those with kidney disease and older adults. In these cases, it is important to take a lower dose.

Certain drugs are also contraindicated when taking this supplement; we will cover these in the next section.

6. How Do You Use This Mineral Safely?

Magnesium is generally known to be a safe and efficacious supplement to take, with much research backing this up. But like anything, there are circumstances where caution should be used or taken into account before taking this supplement. Let’s take a closer look at when magnesium may not be  beneficial:

  • Prescription drugs: Some common prescription drugs that interact with magnesium include digoxin, anti-malarial medication, antibiotics, and bisphosphonates used to treat osteoporosis.
  • Pregnancy and breast-feeding: This is one of the few supplements that are safe during pregnancy and breastfeeding. That said, it is always best to speak with a qualified health practitioner to be guided to the right dose for the mother and baby.
  • Kidney disease: People with kidney disease should not take large doses of magnesium.
  • Older adults: Adults over the age of 50 should be cautious when taking magnesium supplements due to possible kidney dysfunction.

7. Can Magnesium Help With Heart Health?

Your heart may love this mineral the most of all the organs and muscles in your body. To back this up, research has concluded that subclinical magnesium deficiency is a likely driver of cardiovascular disease, which should be regarded as a public health crisis.

Here are the many ways this mineral can support your hearts health:

  • In order for your heart to continue contracting and pumping blood, magnesium is needed. It also plays a role in maintaining a normal heartbeat, blood pressure, and heart rhythm.
  • Magnesium helps regulate blood vessels by ensuring smooth muscle cells produce enough force to keep them dilated properly but not so much that they constrict dangerously.
  • Research shows that this mineral can reduce stress. Stress is linked to both high blood pressure and heart disease.
  • Magnesium relaxes the muscles in the walls of arteries, allowing them to expand and let more blood flow through. This can reduce stress on your heart.
  • It also relaxes your veins, making it easier for them to return blood to your heart. This helps prevent high blood pressure and improve heart health overall.

As you can see, magnesium is needed for a healthy heart, the taurate or orotate forms are best.

It is also worth mentioning that drug interactions can occur when taking ACE inhibitors. These drugs are used to treat high blood pressure. It is always helpful to speak with a qualified in-store educator or nutritionist to find the right form and dose of magnesium for you.

8. Will Magnesium Help With Anxiety?

Yes, it can be helpful for anxiety and stress. Interestingly, many of the symptoms of stress—fatigue, irritability, nervousness, and muscle weakness—are also symptoms of magnesium deficiency.

Magnesium helps activate relaxing neurotransmitters like GABA, which can help you feel more relaxed and calm. Most practitioners recommend taking magnesium bisglycinate, which is the form that is best for reducing stress and anxiety. However, it is worth pointing out that you should also speak with a qualified health practitioner if you are experiencing symptoms of anxiety.

9. Can Magnesium Be Used For Sleep?

Yes, supplementing with this mineral can help with sleep and sleep quality. As it helps to relax your muscles, it can lessen feelings of stress, which can help you fall asleep faster and stay asleep longer. Many people turn to magnesium to help with insomnia all while replenishing their levels of this essential mineral. 

There you have it, the most common questions about magnesium answered. If you have more questions about using it as a supplement, do not hesitate to stop by or call us to speak with one of our health experts. We love magnesium and can't wait to help you find the right form and dose for your needs!