Does taking high-dose magnesium make sense?
High-dose magnesium intake: What does the micronutrient specialist say?
We often hear from patients that therapists have recommended that they take high-dose magnesium. The winner in my doctor's office was a new patient who was recommended by his therapist to take 6 grams of magnesium daily. As you can imagine, the affected person had constant diarrhea... very unhealthy!
Magnesium is an essential mineral that our body requires for over 300 enzymatic reactions. Not only does it support healthy bones and teeth, but it also plays a crucial role in muscle contraction, nerve function and energy metabolism. Since many people ask themselves whether taking high doses of magnesium makes sense, as a micronutrient specialist I would like to shed some light on the matter.
Daily magnesium requirements and sources
Before we address the question of dosage, it is important to understand how much magnesium we need daily. For adult women, an intake of around 300-310 mg per day is recommended, while men need around 400-420 mg per day. These amounts can be easily achieved through a balanced diet that includes whole grains, nuts, seeds, green leafy vegetables and fish.
Although magnesium is found in many foods, many people suffer from magnesium deficiency, primarily due to poor dietary habits, reduced levels of magnesium in foods, and certain health conditions. Symptoms of deficiency can include muscle cramps, fatigue, difficulty sleeping and heart palpitations.
High-dose magnesium intake: benefits and risks
Taking high doses of magnesium can be useful in certain cases:
Acute deficiency: If severe deficiency is proven, a higher dose may be required in the short term to compensate for the deficiency.
Certain health conditions: Higher magnesium intake may be beneficial for conditions such as migraines, asthma or certain heart diseases.
Athletes: Intense exercise can increase magnesium requirements, so some athletes may benefit from supplementation.
However, there are also risks:
Side effects: Too much magnesium can cause diarrhea, nausea, and abdominal cramps.
Drug Interactions: Magnesium can affect the way certain medications work.
Danger of overdose: Long-term, very high amounts can lead to serious health problems.
While high doses of magnesium may be useful in certain cases, it should not be done without a specific reason or without consulting a doctor or micronutrient specialist. What, on the other hand, makes more sense?
Taking a magnesium preparation with various magnesium compounds. This ensures optimal and homogeneous absorption of magnesium.