Can you take magnesium every day?

If you have started a magnesium cure , or you are used to consuming it, you may wonder if it is possible to take it every day and in the long term.

This article outlines the benefits, daily requirements, dietary sources, deficiency risks, and precautions for daily magnesium supplementation.

The daily benefits of magnesium

Magnesium is an essential mineral , indispensable for human health. It is involved in more than 300 enzymatic reactions, influencing nerve regulation, muscle contractions, heart health, blood sugar regulation and protein synthesis.

It is now scientifically established that magnesium helps reduce the symptoms of anxiety and improves sleep quality by regulating neurotransmitters that calm the nervous system.

It contributes to energy production by participating in the synthesis of ATP, the body's main energy molecule.

Magnesium also interacts with the blood balance of calcium, potassium and sodium which influence arterial and cardiac regulation, cellular water retention, and muscle contractions .

By stabilizing blood pressure, it contributes to cardiovascular health and helps prevent hypertension.

What are the daily needs?

Absorbed magnesium is poorly stored by the body, which explains the need for significant regular daily intake.

Dietary requirements for Magnesium are generally proportional to body weight.
For adults, the recommended daily intake (RDI) is 300/420 mg per day.

In certain specific situations, magnesium requirements may be increased by 10 to 20%, this is the case for:

• Pregnant or breastfeeding women
• In case of intense physical activity
• In a situation of chronic stress

In practice, adult intakes can be increased up to 500 mg/day.

How to recognize a magnesium deficiency?

It is more accurate to speak of a magnesium deficiency rather than a magnesium deficiency because food always provides it. However, these intakes are largely insufficient due to diets that are poor in magnesium due to ultra-processed foods, or fruits and vegetables from impoverished soils.

Symptoms of a significant magnesium deficiency are varied and nonspecific. They include:

• Fatigue
• Muscle cramps
• Spasms
• Sleep disorders
• A general feeling of weakness.

Severe deficits increase anxiety, and the risk of depression or heart palpitations.

How to get enough magnesium daily?

Daily diet always provides magnesium, but these intakes are difficult to quantify because the exact levels of the foods consumed are variable and unknown. For fruits and vegetables, the average values ​​are not very significant because it depends on the growing soil.

It is therefore possible to ensure stable daily intake thanks to magnesium food supplements which have the advantage of providing a precise and known dosage.

Magnesium in food

A balanced and varied diet is the essential basis for significant magnesium intake .

Here is the list of foods richest in magnesium :

• Green leafy vegetables like spinach, cabbage
• Nuts, seeds, almonds
• Legumes: beans, peas, lentils
• Whole grains
• Brown rice, oats, quinoa

Fish and seafood also provide significant intake, but their heavy metal content linked to marine pollution is currently a barrier to their frequent consumption.

It is also possible to increase your intake thanks to certain mineral waters which have high magnesium contents.

Magnesium in supplements

A direct magnesium cure easily ensures an adequate magnesium level with supplemental intakes of around 100 to 150 mg per day. This corresponds to 30 to 50% of the recommended daily intake (RDI).

It is useful for all people with increased needs as mentioned above but also in the case of certain illnesses which also increase daily needs.
Digestive disorders, such as Crohn's disease, and taking diuretics frequently affect magnesium absorption .

To learn more about the strategy to adopt to increase your magnesium intake, do not hesitate to consult our article on the subject: increasing your daily magnesium intake .

Can I take Magnesium every day?

The effects of a corrective intake of Magnesium in case of deficiency or deficit are rapid and it is tempting to stop supplementing as soon as the adverse effects have disappeared.

It is possible to stop the treatment but this requires correcting the diet that caused this deficit and increasing daily intake.

Otherwise, maintaining a reasonable supplementation of around 100 mg of Magnesium per day , or 1/3 of the RDA, remains an easy and safe option on a daily basis.

This allows for optimal intake to be secured, with a balanced diet and without the risk of overdose because the body's tolerance to Magnesium is very high.

On the other hand, the type of Magnesium used is important because certain salts, such as magnesium oxide in particular, frequently have a diarrheal effect beyond 100 mg per dose.

Is there a risk in taking magnesium too regularly?

As with all micronutrients, excessive consumption is unnecessary, although tolerance for magnesium is high and there is no recognized toxicity below 2.5 grams per day, which is 8 times more than the daily requirement!

However, excessive consumption of magnesium above 1 gram per day over a long period can lead to undesirable side effects such as:

• Nausea or abdominal cramps
• Cardiac complications, such as arrhythmias, particularly in cases of renal failure which limits the excretion of excess magnesium.

Excessive consumption of certain salts such as magnesium oxide can also increase the risk of digestive disorders such as diarrhea.

At Argalys, the synthesis of this information has led us to formulate a Magnesium Bisglycinate supplement dosed at 100 mg per capsule to allow optimal dosage modulation:

• Up to 3 capsules/day to quickly correct the effects of deficiencies, and particularly disorders linked to stress and lack of sleep;
• One capsule/day possibly in the long term for optimal daily intake.

The Magnesium Bisglycinate in our formula has high bioavailability, without the risk of digestive disorders.

Conclusion

Magnesium is essential for the proper functioning of the body, maintaining health and nervous balance. Adequate daily intake is essential.

Using a food supplement is an easy, healthy and safe solution, in addition to a diet rich in plants to ensure optimal coverage of daily needs.

It is possible to take, year-round, every day and without risk , the equivalent of 30 to 50% of the recommended daily intake, i.e. 100 to 150 mg per day , while taking care to choose a well-tolerated magnesium salt.