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Abelovska adds that “transdermal” magnesium supplements – products absorbed through the skin – are becoming popular, too, such as magnesium sprays, patches and topical creams.
A magnesium deficiency can cause some truly unpleasant (and sometimes even dangerous) symptoms, like muscle cramps, fatigue, poor sleep, nausea, tingling, and abnormal heart rhythms, adds Tambe.
Excessive magnesium intake from dietary supplements or medications can cause magnesium toxicity. [1] Magnesium can also interact negatively with several medication types, such as antibiotics and diuretics, so people taking medications regularly should consult with a healthcare provider before starting a magnesium supplement. [1]
Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate. The citrate is the least expensive soluble (high bioavailability) oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule, tablet or 50 mg/mL in solution. [26]
The NIH says most adults can safely take up to 350 mg of magnesium daily in supplement form (your recommended daily amount may be higher, since it includes the magnesium in the food you eat).
People can take steps to increase magnesium intake if appropriate. Magnesium is a mineral that affects many aspects of how the human body works, including nerve function, muscle function, and bone ...
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