Essential for healthy bones, fighting depression, and getting a good night’s sleep, magnesium is today’s hero supplement.
Thanks to endorsements from celebrities such as Kourtney Kardashian and Taylor Swift, the mineral is becoming increasingly popular, and some say the global market is expected to reach £7 billion by 2030. I am.
But experts warn that common mistakes in magnesium intake habits can lead to some very embarrassing side effects.
Magnesium glycinate, which has been shown to improve sleep and reduce anxiety, should not be confused with magnesium citrate, a type of mineral that acts as a laxative.
Magnesium glycinate, which has been shown to improve sleep and reduce anxiety, should not be confused with magnesium citrate (right). Because the latter is a laxative, warns Dr. Heather Yost, founder of US holistic wellness center Yost Wellness, who shared one social media user’s embarrassing experience with the supplement posted on Instagram (left)
Dr. Heather Yost, a functional medicine expert and founder of US holistic wellness center Yost Wellness, warned of this unpleasant risk on Instagram.
Comment on the story of a TikToker who described his experience with magnesium citrate:“We administer laxatives multiple times a week,” he said, adding that the substance is “highly absorbed.”
This means that it attracts water to your stool, loosening it and increasing your urge to go.
This is why supplements are often given to relieve constipation, Dr. Yost explains.
“Then [constipation] It doesn’t matter to you, you don’t want to take magnesium citrate. ” she said.
Foods high in magnesium include nuts, seeds, fish such as mackerel, leafy vegetables, fruits, and even dark chocolate.
The NHS recommends that women aged 19 to 64 consume around 270mg of magnesium per day. It has also been suggested that men of the same age consume about 300 mg.
Micronutrients play many important roles, including making sure our cells, organs, and brain are functioning properly, and maintaining our muscles, nervous system, and immune system. It also helps stabilize your mood.
But magnesium isn’t just found in supplements, the NHS says, and you should be able to get all the magnesium your body needs by eating a balanced diet.
Foods high in magnesium include nuts, seeds, fish such as mackerel, leafy vegetables, fruits, and even dark chocolate.
Dr. Yost also suggests eating foods rich in micronutrients for benefits.
“You can also incorporate magnesium-rich foods such as nuts, seeds, and leafy vegetables into your diet, or choose supplements that meet your current needs,” she said.
The NHS warns that all types of magnesium can have a laxative effect when taken in very large amounts.
According to health department guidelines, if you consume more than 400 mg of magnesium (equivalent to about 4 mackerel fillets or 8 avocados) can cause diarrhea.
