The key facts

  • Excess magnesium can cause digestive problems and, in some cases, make breathing difficult
  • Demand for magnesium supplements is largely linked to advertising; evidence of benefits for people without a deficiency is insufficient
  • Main dietary sources of magnesium are pumpkin seeds, nuts, legumes, whole grains and dark-green leafy vegetables

Why excess magnesium is dangerous

Excessive magnesium intake can cause serious digestive problems and, in some cases, make breathing difficult. This warning was issued by physician-dietitian, nutritionist and therapist Alexandra Razarenova in a conversation with Moskva 24, as reported by Gazeta.Ru.

Advertising versus clinical data

According to the specialist, the growing demand for magnesium supplements is largely driven by active advertising: the substance is marketed as a remedy for insomnia, stress and fatigue. At the same time, in her assessment, there is still not enough convincing clinical evidence of the benefits of such supplements for people without a confirmed deficiency.

Why the body needs magnesium and how to get it

Magnesium is indeed important: it participates in more than 300 enzymatic reactions, is needed for energy production, protein synthesis, the functioning of the nervous and muscular systems, and the maintenance of bones, and also affects blood pressure and carbohydrate metabolism. In most cases, its level can be maintained through diet — the doctor named pumpkin seeds, nuts, legumes, whole grains and dark-green leafy vegetables as the main sources. With a varied diet, supplements are usually not needed.

Symptoms of deficiency and why self-treatment is not an option

If a deficiency does exist, it may manifest as weakness, rapid fatigue, poor appetite, nausea and muscle spasms; in severe cases, tremor, convulsions, heart rhythm disturbances and lowered blood levels of potassium and calcium are possible. Razarenova emphasizes that these symptoms are nonspecific and may indicate various diseases, so if a deficiency is suspected, it is important not to self-treat but to consult a doctor. Earlier, on November 2, the doctor had already debunked the myth of magnesium deficiency in the body.