Common Mistakes That Make Magnesium Supplements Ineffective
Learn why magnesium supplements do not work for you even when you take it regularly
Magnesium is an essential mineral that plays a crucial role in more than 300 biochemical reactions in the body, including production of energy, muscle and nerve function, and the regulation of blood pressure. Many people take magnesium supplements on a daily basis, yet some of them find that these supplements don’t seem to work as expected.
There are several reasons why magnesium supplementation may not give the desired results, and learning about these common mistakes can help improve their effectiveness.
Always remember the key to make a supplement work effectively on the body is to incorporate it into your daily routine in a wholesome manner.
Buying the wrong form of magnesium will not work for you
Magnesium supplements come in various forms, and not all are absorbed equally by the body. Some forms are highly bioavailable, while others are poorly absorbed and can lead to gastrointestinal issues. The common forms of magnesium are: Magnesium oxide, one of the most widely available forms but with low bioavailability. It’s commonly associated with laxative effects due to its osmotic properties.
Not taking the right dose of magnesium can also make the supplement ineffective
Some magnesium supplements come in doses too low to be effective. The Recommended Dietary Allowance (RDA) for magnesium typically ranges from 310 to 420 mg per day for adults. However, those with specific health concerns or deficiencies might need more than the RDA. Many over-the-counter magnesium supplements offer doses far below the required levels, which means people take too little to see any benefit. For instance, a supplement with just 50 mg of magnesium may not be enough to correct a deficiency or alleviate symptoms such as muscle cramps or anxiety.
Ignoring diet, but replying solely on supplements
Supplements are helpful, but diet is a key factor in maintaining magnesium levels. Many people make the mistake of relying solely on supplements without improving their overall diet. Foods rich in magnesium include leafy green vegetables, nuts, seeds, legumes, whole grains, and certain fish. If a person’s diet is low in these foods, even the best magnesium supplement may not provide optimal results.