A number of instagram influencers seem to have found a magic pill in magnesium supplements and their compounds, which they are recommending for better digestion, sleep quality, mental health and anxiety, brain health, cognitive function, loss of appetite, nausea, muscle ache, constipation and even premature ejaculation. In short, for anything and everything under the sun.
According to Dr Suranjit Chatterjee, senior consultant, internal medicine, Indraprastha Apollo hospital, the surge in influencer recommendations stems from scientific research highlighting its wide-ranging benefits. However, self-supplementation without understanding individual health needs can potentially cause more harm than good.
Why does the body need magnesium ?
Magnesium is an essential mineral involved in over 300 biochemical reactions. It’s needed in energy production, protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. It is known more for sleep because it helps regulate neurotransmitters directly related to sleep and stress response. It prevents neurological decline, strengthens the way nerve cells communicate with each other and balances the body’s stress-response system. Magnesium helps muscle relaxation and prevents constipation.
What many do not understand is that magnesium is easily available from a balanced diet. So, first revise your diet in consultation with the doctor.
What are natural sources for magnesium?
Nature provides plenty of magnesium-rich foods. Leafy green vegetables like spinach, which come packed with other nutrients. Nuts, especially almonds, cashews, and peanuts, offer substantial magnesium content with healthy fats. Seeds like those of pumpkin, chia and sunflower are good sources. Whole grains, including brown rice, quinoa and whole wheat, contain significant magnesium levels. Legumes like black beans, edamame and kidney beans are not only protein-rich but also magnesium-dense. Dark chocolate with high cocoa content provides a delicious magnesium boost. Fish like salmon and mackerel contribute to magnesium intake while providing Omega-3 fatty acids. Bananas, though not the highest in magnesium, still offer a moderate amount.
Who needs the supplement and in what quantity?
Magnesium supplement needs vary based on age, gender and individual health conditions. Adult men require about 400-420 mg daily, while adult women need 310-320 mg. Pregnant and breastfeeding women need slightly higher amounts. Certain groups are more likely to benefit from supplementation, like those suffering chronic stress, athletes, people with digestive disorders, those with diabetes, older adults, and individuals experiencing frequent migraines or muscle cramps. People with conditions like celiac disease, Type 2 diabetes and alcohol dependence are at a higher risk of magnesium deficiency. But please understand that supplement needs have to be balanced with diet, lifestyle, existing health conditions and medication interactions.
What happens if a person takes supplements in excess?
Excessive magnesium intake may cause several adverse effects, including diarrhoea, nausea and abdominal cramping. In more severe cases, over-consumption can result in toxicity, characterised by irregular heartbeat, low blood pressure, muscle weakness and respiratory distress. Those with kidney problems are particularly vulnerable, as impaired kidney function means magnesium cannot be flushed out and can pile up. Some medications, including antibiotics, diuretics and heart medications, can interact negatively with magnesium supplements. Additionally, high magnesium levels can interfere with the absorption of other essential minerals like calcium and zinc.
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