We all have been bombarded with how magnesium supplements will cure our fatigue, leg pains and more. But do we all need magnesium, and should we take magnesium over the counter without any tests? Dr Rakesh Gupta, senior consultant, internal medicine, Indraprastha Apollo Hospitals, says: “While magnesium supplements are available over-the-counter (OTC), it’s not always advisable to take them without knowing your actual need. Magnesium is an essential mineral, but unnecessary supplementation can lead to side effects such as diarrhea, abdominal cramps, and in rare cases, toxicity-especially in people with kidney problems. In many cases, a balanced diet provides sufficient magnesium. If you’re experiencing symptoms like fatigue, muscle cramps, or irregular heartbeat, it’s better to consult a healthcare professional. They may recommend a blood test to check magnesium levels or assess your symptoms and dietary intake. Self-medicating with supplements, especially in high doses, isn’t safe or effective for everyone. It’s also important to consider interactions with other medications, such as antibiotics or diuretics. In short, while magnesium is vital, supplements should not be taken casually or as a blanket solution without understanding individual needs.
What does magnesium do in our bodies and what is the optimum source of intake?
Magnesium plays a crucial role in over 300 biochemical reactions in the body. It supports muscle and nerve function, regulates blood pressure, helps in energy production, maintains a healthy heartbeat, and is vital for bone health. It also plays a role in mood regulation and blood sugar control. The best and safest way to meet your magnesium needs is through food. Good dietary sources include green leafy vegetables (like spinach), nuts (especially almonds and cashews), seeds, legumes, whole grains, and bananas. Dark chocolate and certain fish like mackerel also contain magnesium. The recommended dietary allowance (RDA) for adults is around 310-420 mg per day depending on age and sex. When intake is through food, the risk of excess is low, and the absorption is more balanced. Supplements may be necessary only for those with confirmed deficiency, poor diet, or absorption issues.
What are the symptoms of magnesium deficiency and how can we check for the deficiency?
Magnesium deficiency can be subtle at first, but over time, it may present with symptoms like muscle cramps or twitches, fatigue, numbness or tingling, mood swings, irritability, poor sleep, and irregular heartbeat. In more severe cases, deficiency can lead to low calcium or potassium levels, which can further affect nerve and muscle function. However, because only about 1% of magnesium is found in the blood, standard blood tests may not always detect low tissue levels. A better assessment includes considering symptoms, dietary intake, medical history, and sometimes specialised tests like red blood cell magnesium levels. Chronic conditions such as diabetes, gastrointestinal disorders, alcoholism, and the use of certain medications can also raise the risk of deficiency. If you suspect low magnesium, consult your doctor rather than self-diagnosing. They can recommend appropriate tests or a trial of dietary changes before jumping to supplementation.
Who should avoid magnesium supplements?
Certain people should be cautious of magnesium supplements unless prescribed. Those with kidney disease are at high risk, as their kidneys may not effectively remove excess magnesium, which can lead to toxicity. Symptoms of excess magnesium include nausea, low blood pressure, irregular heartbeat, confusion, and in extreme cases, coma. People on medications like antibiotics (especially tetracyclines and quinolones), muscle relaxants, or diuretics should also be careful, as magnesium can interact with these drugs and affect absorption or efficacy. Those with heart block or certain digestive disorders that impair magnesium absorption should not take supplements without medical guidance. Pregnant or breastfeeding women should also follow prescribed limits. Magnesium from food is generally safe for everyone, but supplementation should be tailored to individual needs and medical history. Always talk to a healthcare provider before starting any new supplement, even if it’s available OTC.