Magnesium is said to be vital for having healthy bones, fighting depression and sleeping well, and it is the star supplement of the moment.
Thanks to endorsements from celebrities such as Kourtney Kardashian and Taylor Swift, the mineral is becoming increasingly popular, with some predicting the global market will reach £7bn by 2030.
But experts warn that a common mistake in your magnesium routine could lead to very embarrassing side effects.
Magnesium glycinate, which improves sleep and reduces anxiety, should not be confused with magnesium citrate, a type of mineral that acts as a laxative.
Magnesium glycinate, which improves sleep and reduces anxiety, should not be confused with magnesium citrate (right), because the latter is a laxative, warns Dr. Heather Yost, founder of the American holistic wellness center Yost Wellness, who shared information with social media users. embarrassing experience with the supplement on Instagram (left)
Functional medicine expert Dr. Heather Yost, founder of American holistic wellness center Yost Wellness, took to TikTok to warn about this unpleasant risk.
Commenting on the story of a TikToker who described his experience with magnesium citrate as ‘“I give myself laxatives several times a week,” he said the substance has a “high absorption rate.”
This means it draws water into the stool, making it looser and increasing the need to “go.”
It is for this reason, explains Dr. Yost, that the supplement is often given to relieve constipation.
“If that (constipation) is not a problem for you, you don’t want to take magnesium citrate,” she said.
Foods rich in magnesium include nuts, seeds, fish such as mackerel, leafy green vegetables, fruits, and even dark chocolate.
The NHS recommends that women aged 19 to 64 consume around 270mg of magnesium per day. It also suggests that men of the same age consume around 300 mg.
The micronutrient performs many vital functions, from ensuring our cells, organs and brain function properly to maintaining muscles, nervous system and immune system. It also helps stabilize our mood.
But it’s not just found in supplements and you should be able to get all the magnesium your body needs from a balanced diet, says the NHS.
Foods rich in magnesium include nuts, seeds, fish such as mackerel, leafy green vegetables, fruits, and even dark chocolate.
Dr. Yost also suggests eating foods rich in micronutrients to reap the benefits.
“You can also incorporate magnesium-rich foods like nuts, seeds and leafy greens into your diet or choose a supplement that really fits your current needs,” she said.
The National Health Service warns that all types of magnesium, in very high doses, can have a laxative effect.
According to health service guidelines, ingesting more than 400 mg of magnesium (the equivalent of about four mackerel fillets or eight avocados) can cause diarrhea.