What is magnesium?
A mineral salt
Magnesium is a mineral salt, just like calcium, iron, or potassium. Present in large quantities in the body, it is stored in the bones, muscles, or liver.
It is eliminated by the kidneys, through urine.
This mineral salt plays various roles within the body:
- it is involved in nerve balance. Thus, it reduces stress, supports neuronal activity, and alleviates sleep disorders;
- it stimulates immunity by activating the production of antibodies and strengthening natural defenses;
- it supports muscles and promotes muscle relaxation.
Unfortunately, magnesium reserves tend to deplete quickly.
Many factors, such as intense physical activity or stress, accelerate its elimination. Cases of deficiencies are therefore common.
A dietary supplement
Magnesium as a dietary supplement is indicated for restoring mental well-being, reducing stress and anxiety.
It is also interesting in cases of sleep disorders (insomnia, sleep apnea…) or to promote muscle gain in athletes.
It is available in capsules, tablets, liquid solution, or powder.
ANSES (French Agency for Food, Environmental and Occupational Health & Safety) recommends an intake of 300 to 380 mg/day for men and women.
It is also found in certain foods: sea lettuce, wakame, wheat bran, cocoa, flax seeds, almonds…
Read also | How to choose the best magnesium?
What are its side effects?
Main side effects
In cases of overdose, supplementation can present a real danger and cause side effects such as:
- hypermagnesemia (too high concentration of magnesium in the blood)
- diarrhea
- vomiting
- hypotension
- muscular weakness
- respiratory disorders
Stop your consumption and consult a doctor if the side effects do not subside.
Precautions for use
To avoid possible side effects, follow the dosage indicated by the manufacturer.
Take your supplement in several doses throughout the day, preferably during meals for better absorption.
The treatment should not exceed 3 months.
In what cases is it contraindicated?
In cases of kidney disease
People suffering from kidney disease should avoid consuming it. If kidney function is impaired, magnesium cannot be properly eliminated.
This is particularly the case during renal insufficiency. The person is then at risk of hypermagnesemia.
In cases of medication
People on medication should seek advice from their doctor before taking magnesium. This is to avoid any risk of side effects or interactions.
Indeed, its intake reduces the absorption of certain antibiotics (tetracyclines, nitrofurantoin…) and diuretics (amiloride).
Furthermore, it can interact with medications used against osteoporosis (bisphosphonates).
In cases of digestive disorders
Due to its laxative effects, its consumption is often associated with diarrhea and stomach aches.
It is therefore not recommended for people with frequent digestive disorders, irritable bowel syndrome, ulcerative colitis, or gastritis.
