And if taken in very high doses, those mild symptoms can progress to more dangerous reactions like an irregular heartbeat or low blood pressure.
Dr. Noorhan Nassar, a primary care physician at Houston Methodist, explained:
“The data supporting benefits of magnesium supplementation in otherwise healthy adults isn’t complete. The results are mixed, and the design of many studies isn’t ideal.”
He also pointed out that magnesium is known to act as a natural laxative, which can cause digestive upset even at moderate doses.
Simply put, if you aren’t deficient, magnesium isn’t likely to improve your health — and in some cases, it may make you feel worse.
How Much Magnesium Do You Really Need?
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The recommended daily intake of magnesium varies slightly by age and gender, but according to the NHS and U.S. dietary guidelines:
- Adult men should get around 300 mg per day
- Adult women should aim for about 270 mg per day
That’s not difficult to achieve through a balanced diet. Magnesium is naturally found in:
- Almonds, cashews, and peanuts
- Spinach and kale
- Whole grains like brown rice and oats
- Black beans and lentils
- Avocados and bananas
Health authorities caution against taking more than 400 mg a day from supplements, as higher doses can cause health complications, especially over time.
If you’re concerned about magnesium levels, it’s always better to get tested before starting any supplement. A simple blood test can determine whether you truly need extra magnesium or if your diet is already meeting your body’s needs.
The Social Media Supplement Trap
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