Understanding Magnesium Supplements Benefits Risks and What You Need to Know
This article explores the benefits, risks, and facts about magnesium supplements for health and wellness.
City: Magnesium supplements can help with menstrual cramps and may help during menopause, too. They may be used to treat serious pregnancy issues like preeclampsia. Doctors say women should have 320 milligrams of magnesium each day. Men should get 420 milligrams. Most people can get enough magnesium by eating a balanced diet. Healthy kidneys help manage magnesium levels by getting rid of extra magnesium when you eat a lot.
Supplements under 350 milligrams are usually safe for healthy adults. But taking too much magnesium can cause diarrhea since it makes the bowels loose. Other side effects can be nausea, tummy aches, low blood pressure, and muscle cramps. In big cases, it can even cause breathing problems or heart issues, especially for people with kidney disease.
For most healthy adults in the U.S., magnesium supplements are not needed. However, if you often have migraines or trouble sleeping, talk to your doctor about trying them out. It’s better to focus on foods that have magnesium, like beans, leafy greens, whole grains, nuts, bananas, and dark chocolate, which can provide a lot of magnesium.
If you go for supplements, choose ones with a label that says GMP or NSF. This shows they have been tested by a third party. The FDA does not check supplements in the U.S., so safety checks are important.
I received a recommendation for Pure Encapsulations from my doctor. It is a trustworthy brand and offers magnesium glycinate in capsules. One capsule has 120 milligrams, and you can take one to four of them daily, depending on what your doctor says.
Magnesium glycinate is often used for better sleep and mood. It also helps heart health and bone strength. If you are sensitive to magnesium, this form is less likely to make you have loose stools. Pure Encapsulations offers different types of magnesium, including powders and liquids.
Thorne is a brand we trust because they test their products carefully. They check everything to make sure it is safe and the right strength. They also test the products before they are sold to make sure they are still good until the expiration date. Thorne has travel packs and magnesium capsules, too.
Many doctors suggest that it’s best to get magnesium from food rather than pills. I sometimes have trouble eating enough leafy greens, but I like Buoy’s Rainforest Activated Magnesium powder. It adds a cool mint flavor to my morning smoothies and helps me sleep better. —Julia Forbes
Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, is a spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women.