Magnesium Supplements: Top Benefits and Who Needs Them

Given the illness and upheaval around the world, people have become more health-conscious. With that, there are many supplements on the shelves, ready to cater to a growing demand for better wellness and overall vitality. One of the seas of supplements you can find in Singapore is magnesium supplements. Do you know that without magnesium, your body can’t work properly? It is vital for metabolic processes and many essential bodily functions, like producing energy and crucial proteins.

Sure, you can get magnesium from consuming seeds, nuts, legumes, green leafy vegetables, and whole grains. But real talk — with how fast-paced our life is, it is hard to meet your daily magnesium needs solely through food. That is when supplements come into play, as they help fill the gap and ensure you are getting the magnesium your body needs.

What Are the Benefits of Magnesium Supplements?

According to Healthline, a supplement is beneficial for people who have difficulty meeting their magnesium needs and those who have a deficiency. Although more research is needed, magnesium supplements can have benefits like:

May help lower the risk of heart disease

Low magnesium levels in the body can lead to an increased risk of heart disease. This may be because low levels affect heart disease risk factors, including blood pressure and blood sugar.

Consuming a diet enriched with magnesium can reduce heart disease risk. However, the effect may also be attributed to other nutrients in these foods, including potassium and calcium. By taking magnesium supplements orally, it may help improve levels of certain proteins linked to a lower risk of cardiovascular disease.

May aid in lowering blood pressure

Magnesium supplementation can help reduce blood pressure levels. As shown in studies, individuals with high blood pressure may notice improvements when taking this mineral as a supplement.

A 2021 review of seven studies has associated magnesium supplementation with a daily dose of 300 mg or more for at least 12 weeks, showing a 2.5 mm Hg drop in diastolic blood pressure and a 5.78 mm Hg drop in systolic blood pressure in participants with type 2 diabetes.

May support blood sugar management

Magnesium plays a vital role in the metabolism of insulin and glucose. Many individuals with type 2 diabetes have a magnesium deficiency due to high blood sugar or insulin levels, which can increase the amount of this nutrient excreted in urine.

Taking magnesium supplements may also help improve insulin resistance, supporting better blood sugar management, particularly in those with diabetes.

Although more research is required, supplementing with magnesium may stabilise blood sugar in those with type 2 diabetes and a magnesium deficiency.

May help improve sleep

If you are struggling to fall or stay asleep, it may be because your magnesium levels are low. This mineral plays an important role in sleep. According to a study, magnesium supplements can help individuals, especially the elderly, fall asleep faster and stay asleep longer.

Another review of three studies involving older adults showed that supplementing with 320 to 720 mg of magnesium daily for up to eight weeks reduced the time it took them to fall asleep and increased their total sleep time compared to a placebo.

May boost mood

According to studies, magnesium supplementation may reduce depression symptoms in adults dealing with depressive disorder. Other studies also link low levels of magnesium to depression, which has led researchers to wonder whether supplementing with this mineral can assist in treating the condition.

May help alleviate migraines

A deficiency of magnesium may increase the likelihood of migraines. A 2018 review of five studies found that it was both safe and effective to treat migraines with a high 600-mg dose of magnesium. Even so, more studies are required to determine firm dosage recommendations for treating migraines.

Who Needs to Consider Taking Magnesium Supplements?

According to WebMD, if you don’t get enough magnesium over time, you may develop a deficiency. You might not notice it immediately, as your body works to retain whatever magnesium it has through urine. Extremely low magnesium levels can lead to numbness, tingling, muscle cramps, seizures, or irregular heart rhythms.

Certain groups of people are also more prone to magnesium deficiency, including:

• Older adults
• Individuals with type 2 diabetes
• Those with kidney disease
• People with a history of prolonged alcohol misuse
• Individuals with parathyroid problems
• Those with gut issues like Crohn’s or coeliac disease
• People on certain cancer or diabetes medications

What Is the Recommended Dosage for Magnesium Supplements?

The recommended dosage of magnesium supplements typically ranges from 200 to 400 mg per day, depending on the brand. This means a magnesium supplement can provide 100% or more of the Recommended Daily Intake (RDI). Magnesium supplementation also has a tolerable upper limit of 350 mg per day, and staying below this amount is unlikely to cause any digestive side effects.

You may require a higher dosage if you are deficient. However, remember to consult a healthcare professional before taking magnesium supplements with doses beyond this limit.

What Are the Types of Magnesium Supplements?

There are several types of magnesium supplements available on the market. Some of the better-absorbed types include:
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• Magnesium citrate
• Magnesium lactate
• Magnesium aspartate
• Magnesium chloride

Additionally, these supplements come in various delivery forms, including pills, powders, liquids, and gummies. While the form doesn’t significantly affect absorption, you are free to choose the one that suits you best.

Looking for the best magnesium supplements in Singapore? We have gathered the top options to help you boost your wellness.

The Side Effects and Risks of Taking Magnesium Supplements

Before adding a magnesium supplement to your cart, take the time to understand its risks and side effects. Experts currently do not recommend supplementation for people who are not magnesium deficient. It may also be unsafe for individuals taking certain antibiotics, diuretics, or heart medications.

Magnesium supplements are generally well-tolerated, but taking them in large doses can lead to gut-related issues, such as diarrhoea, nausea, and vomiting. Those with kidney issues have a higher risk of experiencing adverse effects from magnesium supplements, such as toxicity, if their levels become too high.

Even though magnesium supplements are generally considered safe, always check with a healthcare professional before starting or stopping any supplements, particularly if you have a medical condition.

The Bottom Line

Magnesium is important for helping your body function optimally. Ensuring that your body gets adequate magnesium intake may help reduce the risk of type 2 diabetes, heart disease, and other health issues.

You can reap the benefits of magnesium by adding seeds, nuts, legumes, green leafy vegetables, and whole grains to your diet. Taking a supplement daily can help meet your magnesium needs if you are not getting enough from your diet alone.

While most people don’t experience side effects, magnesium supplements can cause gut-related issues such as diarrhoea, nausea, and vomiting. However, these side effects are unlikely at doses below 350 mg per day.

If you are considering taking a magnesium supplement, opt for a product with a well-absorbed form, such as magnesium citrate. These supplements are easily accessible in drugstores, pharmacies, and online for your convenience.

Remember to consult with a doctor or healthcare professional before taking any supplements, including magnesium supplements.