A pharmacist has issued a stark warning about the dangers of incorrectly using a common supplement. Magnesium is an essential nutrient which is vital for our bodies to function properly.
A deficiency can lead to muscle spasms, sickness, stiffness and fatigue. If left untreated, it can result in more serious conditions such as abnormal heart rhythms, seizures and even personality changes.
To ensure adequate levels of magnesium, people should maintain a balanced diet that includes nutritious foods like legumes, whole grains, leafy green vegetables such as spinach, seeds, dairy products, and nuts. Despite the ability to obtain magnesium naturally through our diet, we may sometimes fail to consume enough to maintain adequate levels of this nutrient.
The mineral plays a crucial role in regulating muscle and nervous system function, blood sugar levels, and blood pressure. It also contributes to protein formation, bone mass, and DNA.
However, when it comes to supplementing magnesium, it’s important to note that the method of intake is key to its effectiveness. Choosing the right type of supplement should be done under medical and expert recommendation, as not all supplements work the same way, reports Surrey Live.
Pharmacist Carlota Serra Jorba has taken to her TikTok account, @conoceteysana, to highlight the significance of magnesium’s chemical form when used as a supplement. She explains: “Generally speaking, we can say that magnesium has two functions: as a laxative and to promote, stimulate or normalise the central nervous system.”
She adds that the effect of magnesium depends on its chemical form. She says: “In citrate or carbonate form, magnesium will not be absorbed; therefore its function will be laxative.
“If you are looking for it to normalise the central system or use it as a muscle relaxant, you need to look for chemical forms that are absorbed, such as magnesium glycinate or bisglycinate.” According to the NHS magnesium can be found in a wide variety of foods.
It advises that most people should get their magnesium from their diet.Men aged 19-64 requiring 300mg a day and women needing 270mg.
The Department of Health and Social Care warns against high doses of magnesium. Too much can cause diarrhoea and states that long-term effects of high doses are unknown.
They recommend: “You should be able to get all the magnesium you need by eating a varied and balanced diet. If you take magnesium supplements, do not take too much as this could be harmful.”
However, it also reassures: “Having 400mg or less a day of magnesium from supplements is unlikely to cause any harm.”