Considered vital for bone health, fighting depression and getting quality sleep, magnesium is the supplement of the moment. But experts warn that a common mistake with this supplement could have very embarrassing side effects.
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Thanks to the endorsements of celebrities such as Kourtney Kardashian and Taylor Swift, magnesium is increasingly popular, with the global market set to reach £7 billion by 2030, according to sources, the Daily Mail reports.
Magnesium glycinate, which has been found to improve sleep and reduce anxiety, should not be confused with magnesium citrate – a type of mineral that acts as a laxative.
Functional medicine expert Dr. Heather Yost, founder of the American holistic wellness center Yost Wellness, took to TikTok to warn about this unpleasant risk.
Commenting on the story of a TikToker who described his experience with magnesium citrate as that of “give me laxatives several times a week”she said the substance has a “high absorption rate“.
This means it draws water into the stools, making them softer and increasing the need to go to the toilet.
For this reason, Dr. Yost explains, the supplement is often given to relieve constipation.
“If (constipation) isn’t a problem for you, you don’t want to take magnesium citrate,” she said.
The NHS recommends that women aged 19 to 64 consume around 270mg of magnesium a day. It also suggests that men of the same age consume around 300mg.
The micronutrient has many vital roles, from ensuring the proper functioning of our cells, organs and brain, to maintaining our muscles, nervous system and immune system. It also helps stabilize our mood.
But it’s not just found in supplements and you should be able to get all the magnesium your body needs by eating a balanced diet, says the NHS.
Foods rich in magnesium include nuts, seeds, fish such as mackerel, green leafy vegetables, fruits and even dark chocolate.
Dr. Yost also suggests eating foods rich in this micronutrient to reap the benefits.
“You can also incorporate magnesium-rich foods such as nuts, seeds and leafy greens into your diet or choose a supplement that actually fits your current needsshe said.
The NHS warns that all types of magnesium can, in very large doses, have a laxative effect.
According to health service guidelines, ingesting more than 400mg of magnesium – the equivalent of about four mackerel fillets or eight avocados – can cause diarrhoea.
