Taking magnesium supplements daily but still having deficiency symptoms? Here's why

Magnesium is one of the most vital nutrients required by the human body. Not only is it needed for more than 300 biochemical reactions in the body, but it also plays a key role in processes including muscles, nerves, bones, mood and overall health. While the macronutrient is present in natural foods, taking magnesium supplements can be even more effective and an easier way of ensuring consumption of it. While you might be taking care of eating your supplements on time you can still end up having deficiency symptoms. Here's why!

When taking any kind of supplement it matters which form of it you are consuming. Bioavailability is the proportion of a substance that enters the circulation once inside the body and the active effects it has. Different supplements have different bioavailability. While magnesium oxides are a popular choice they are less bioavailable than magnesium citrate, glycinate, and L-Threonate.

While you may be taking the right supplement at the right time, certain problems within the body could hinder their absorption. Existing health conditions such as celiac disease, Inflammatory bowel disease (IBD), chronic diarrhoea, short gut syndrome and more can hamper the supplements' absorption.

Some medications can decrease the absorption of magnesium supplements or increase the excretion of the nutrient. Certain antibiotics, bisphosphonates, blood pressure medications such as Norvasc, diabetes medications such as sulfonylureas, diuretics and more must be taken after a gap of consuming magnesium supplements.

Excessive fibre intake, consumption of high-oxalate foods, high alcohol and caffeine consumption and excessive stress are some lifestyle habits that can slow the absorption of magnesium supplements in the body.

A study found that very high doses of zinc from supplements can interfere with magnesium absorption and disrupt the magnesium balance in the body. Additionally, according to the National Institutes of Health, Vitamin D deficiency can lead to a decreased status of magnesium in the body.

Low magnesium levels can sneak up on you and cause serious trouble. Risk factors include poor diet (especially one low in leafy greens, nuts, and whole grains), chronic alcoholism, and digestive disorders like Crohn’s or celiac disease that affect absorption. People with type 2 diabetes or those taking diuretics, proton pump inhibitors, or certain antibiotics are also at higher risk. Older adults and those under chronic stress or with kidney issues may experience more rapid magnesium depletion. Symptoms like fatigue, muscle cramps, or irregular heartbeat can be early signs. Monitoring magnesium levels and eating a balanced diet is key to prevention.

People who are often stressed, have trouble sleeping, or suffer from muscle cramps may need more magnesium. Athletes, especially runners and those who sweat a lot, lose magnesium through sweat and may need higher intake. Women with PMS symptoms or those going through menopause can also benefit from extra magnesium. People with type 2 diabetes, digestive issues like Crohn’s disease, or those on certain medications (like diuretics or proton pump inhibitors) are at higher risk of deficiency. If you're tired all the time, dealing with headaches, or feeling anxious without a clear reason, low magnesium might be playing a hidden role.

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