Magnesium: When to Take It, When to Avoid It, Its Forms, Interactions, Side Effects, Foods

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Magnesium, as a supplement, can prove very beneficial for health, but it can also cause "harm" when not used properly and without proper diagnosis.

And since I notice that magnesium has become a "trend" lately, we need to clarify when we can take it, in which form, and when we should NOT take it.

*As I always write, we do not experiment with preparations without first having done our tests, and we do not listen to such "prescriptions" from people without specialisation, and without having the knowledge to study our medical history and our health status in detail.

* I mainly apply Therapeutic Nutrition in my Holistic Therapy methods, but always after an exhaustive study of tests etc. With proper nutrition, our body gets the amounts of micro-macro nutrients it needs, without risking accumulations and side effects, as we will see below.

Let's get to the topic, and I clearly start from when we should avoid magnesium.

Magnesium intake is contraindicated in the following cases

Renal failure or chronic kidney disease: The kidneys are responsible for the excretion of magnesium. In case of reduced renal function, magnesium can accumulate, leading to toxicity, such as nausea, weakness or heart problems.

Heart problems, such as heart block or bradycardia: Certain magnesium salts (e.g. citrate or sulphate) can slow down the heart rate or interact with heart medications, increasing the risk of arrhythmias.

Myasthenia Gravis: This neuromuscular disorder can be worsened by magnesium, as it affects nerve signal transmission and can cause muscle weakness or respiratory problems.

Electrolyte disorders or hypermagnesaemia: If there is already a high level of magnesium in the blood (e.g. from other conditions or medications), additional intake can lead to symptoms such as confusion, hypotension or coma.

Gastrointestinal problems, such as irritable bowel syndrome or chronic diarrhoea: Magnesium can cause or worsen diarrhoea, leading to loss of fluids and electrolytes, especially at high doses.

You can read my article on how we interpret/understand our tests, and what the basic ones are that we can do, so as to have a first direction.

Magnesium is contraindicated in combination with the following medications & cases

Antibiotics (e.g. tetracyclines or quinolones):

Interactions Formation of insoluble compounds with magnesium, reducing the bioavailability of antibiotics.

Health problems: Reduced treatment effectiveness, increased risk of resistant infections, possible worsening of symptoms such as fever or inflammation.

Medications for osteoporosis (e.g. bisphosphonates)

Interactions: Magnesium binds bisphosphonates in the intestine, reducing their absorption.

Health problems: Reduced effectiveness in preventing fractures, increased risk of osteoporotic complications such as hip or spinal fractures.

Diuretics or medications for hypertension

Interactions: Reduced renal excretion of magnesium due to medications (e.g. thiazide diuretics, ACE inhibitors), leading to accumulation.

Health problems: Hypermagnesaemia, nausea, weakness, dizziness, cardiac arrhythmias, bradycardia, confusion, or in severe cases coma or respiratory problems.

Pregnancy or breastfeeding 

Although magnesium is essential during pregnancy, excessive doses can cause problems such as premature toxaemia or effects on the foetus. Medical monitoring is recommended. Interactions: Excessive accumulation of magnesium due to increased needs or reduced excretion.

Health problems: Premature toxaemia (hypertension, proteins in urine), effects on the foetus such as developmental delay or premature birth, at high doses nausea, diarrhoea or muscle weakness in the mother.

Before surgical intervention

Magnesium can affect anaesthesia or cause changes in heart rate, so we avoid it at least 48 hours before.

Interactions: Enhancement of anaesthetic action or interaction with muscle relaxant medications.

Health problems: Changes in heart rate (arrhythmias, bradycardia), worsening of anaesthesia (prolonged sedation), increased risk of complications such as hypotension, nausea or respiratory depression.

Which Magnesium to Take?

After ruling out that we will create a problem in our body with the intake of magnesium supplements, let's see in which forms we find it, in which cases each one helps, and the possible side effects that exist.

Always start with low doses (e.g. 200-300 mg daily) and increase gradually, monitoring.

E.g.

In the case where tests show deficiency, follow with a diet rich in magnesium (I explain below),  and choose citrate to increase it.

Choose glycinate to help with anxiety.

Consult a Treating Physician for dosages, especially if you are in a risk group.

Foods High in Magnesium

Before turning to supplements and becoming dependent on them, it is important to look at foods rich in magnesium, so that we can increase our intake naturally. These include primarily nuts (the top sources) and seeds, such as pumpkin seeds, sesame seeds/tahini, chia seeds, flaxseed, almonds and cashews, as well as oats, quinoa, buckwheat and brown rice. Other important sources are legumes (lentils, chickpeas and beans), green leafy vegetables such as spinach and wild greens, cocoa and dark chocolate with a high cocoa content, avocado and dried figs. Smaller amounts of magnesium are also provided by foods of animal origin, such as oily fish, yoghurt and eggs.

Nuts, legumes and seeds must be soaked for 24 hours, as explained in detail here:

Regarding eggs, I explain some very important details here!

Forms – Properties – Side Effects (supplements)

Magnesium Oxide (Magnesium oxide): Used mainly as a laxative for the treatment of constipation or heartburn, due to its low absorption from the intestine. It helps in cases where rapid intestinal movement is needed, but it is not ideal for supplementing magnesium deficiencies in the blood.

Possible side effects: Often causes diarrhoea, stomach cramps or nausea due to its low absorption and laxative action. At high doses, it can lead to dehydration or electrolyte imbalances.

Magnesium Citrate (Magnesium citrate): It has high bioavailability and is effective for addressing magnesium deficiencies, muscle cramps, fatigue or sleep problems. It helps in cases such as migraine, hypertension or premenstrual discomfort, as it is well absorbed and can be used for intestinal cleansing (e.g. before medical examinations).

Possible side effects: It can cause diarrhoea, bloating, nausea or stomach cramps, especially at high doses, due to its good absorption and osmotic action in the intestine. Rarely, hypermagnesaemia in sensitive individuals.

Magnesium Glycinate (Magnesium glycinate): Ideal for people with sensitive stomachs, as it causes less diarrhoea. It helps in addressing anxiety, insomnia, muscle tension and magnesium deficiencies in patients with diabetes or fibromyalgia, due to its mild action and good absorption without gastrointestinal side effects.

Possible side effects: Usually mild, such as mild nausea or diarrhoea at high doses, due to its good tolerance by the stomach. Rarely causes allergic reactions or electrolyte disorders.

Magnesium Sulphate (Magnesium sulphate, known as Epsom salt): Used mainly externally in baths for the relief of muscle pains, cramps or inflammations (e.g. sports injuries). Internally, it helps in cases of severe magnesium deficiency or as a laxative, but its absorption is moderate and can cause diarrhoea.

Possible side effects: Externally (in baths), it is safe with minimal side effects such as skin irritation. Internally, it can cause diarrhoea, nausea, cramps or dehydration. At high doses, risk of hypermagnesaemia or heart problems.

Magnesium Chloride (Magnesium chloride): Often used topically in creams or lotions for the relief of muscle spasms, arthritis or skin problems. Internally, it helps in addressing magnesium deficiencies, cardiac arrhythmias or osteoporosis, with good absorption.

Possible side effects: It can irritate the stomach, causing nausea, diarrhoea or cramps, especially at high doses. Topically (in creams), possible skin irritation or allergies. Rarely, electrolyte imbalances.

Magnesium Hydroxide (Magnesium hydroxide): Mainly known as an antacid or laxative (e.g. in preparations such as Milk of Magnesia). It helps in cases of constipation, heartburn or excessive stomach acidity, but its absorption is low and it is not suitable for prolonged intake. Possible side effects: As a laxative, it often causes diarrhoea, bloating or stomach cramps. At high doses, it can lead to dehydration or loss of electrolytes. Rarely, nausea or allergic reactions.

Magnesium L-Threonate (Magnesium L-threonate): A more recent form with high bioavailability in the brain. It helps in addressing cognitive problems, such as dementia, depression or insomnia, as it crosses the blood-brain barrier and supports nervous function. Possible side effects: Similar to other forms, such as mild nausea, diarrhoea or headache at high doses. Due to its new nature, we have less data, but there is a possible risk of hypermagnesaemia or neurological symptoms in sensitive individuals.

Magnesium Taurate (Magnesium taurate): Combines magnesium with taurine (amino acid). It helps in supporting heart health, addressing hypertension, diabetes or muscle cramps, and helps with heart problems, due to its synergistic action with taurine.

Possible side effects: It can cause mild gastrointestinal problems such as nausea or diarrhoea. In people with heart problems, possible risk of arrhythmias or interactions with medications. Rarely, allergies or electrolyte disorders.

*The side effects are more likely at high doses (>400 mg daily) and in people with underlying health issues.

*If side effects appear, stop use/intake and consult a Treating Physician. 

I hope I have enlightened you about magnesium, make careful decisions for your health, and I repeat, we do not experiment with "prescriptions" without the assessment of medical history and tests, or chose by following advice like "my aunt took it, etc etc".

My next article is about Cholesterol .

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Thomais

Internationally Certified Holistic Therapist

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