Said to be vital for healthy bones, beating depression and getting good quality sleep, magnesium is the hero supplement of the moment.
Thanks to endorsements from celebrities like Kourtney Kardashian and Taylor Swift, the mineral is increasingly popular, with the global market set to reach £7billion by 2030, according to some.
But experts warn that a common mistake in your magnesium routine could result in very embarrassing side effects.
Magnesium glycinate which has been found to improve sleep and reduce anxiety should not be mistaken for magnesium citrate — a type of the mineral that acts as a laxative.
Magnesium glycinate which has been found to improve sleep and reduce anxiety should not be mistaken for magnesium citrate (right) — that’s because the latter is a laxative, warns Dr Heather Yost, founder of US holistic wellness centre Yost Wellness who shared one social media users embarrassing experience with the supplement on Instagram (left)
Functional medicine expert Dr Heather Yost, founder of US holistic wellness centre Yost Wellness, took to Instagram to warn of this unpleasant risk.
Commenting on the story of a TikToker who described his experience of magnesium citrate as ‘giving myself laxatives multiple times a week’, she said the substance has a ‘high absorption rate’.
This means it attracts water to your stools, making them looser and increasing the urge to ‘go’.
It’s this reason, Dr Yost explains, that the supplement is often given to relieve constipation.
‘If that [constipation] is not a problem for you, you do not want to take magnesium citrate,’ she said.
Foods high in magnesium include nuts, seeds, fish such as mackerel, leaf greens, fruit and even dark chocolate
The NHS recommends women aged between 19 and 64 years old consume around 270mg of magnesium a day. It also suggests that men of the same age get around 300mg.
The micronutrient has many vital roles, from making sure our cells, organs and brain are functioning properly, to maintainmuscles, nervous system and immune system. It also helps to stabilise our mood.
But it’s not just found in supplements and you should be able to get all the magnesium your body needs by eating a balanced diet, the NHS says.
Foods high in magnesium include nuts, seeds, fish such as mackerel, leaf greens, fruit and even dark chocolate.
Dr Yost also suggests eating foods rich in the micronutrient to reap the benefits.
‘You can also incorporate magnesium rich foods like nuts, seeds leafy greens into your diet or choose a supplement that actually fits your current needs,’ she said.
The NHS warns that all kinds of magnesium may, in very large doses, have a laxative effect.
According to the health service’s guidelines, ingesting more than 400mg of magnesium — the equivalent to about four fillets of mackerel or eight avocados — can cause diarrhoea.
