5 Myths About Eating (and Taking) Magnesium for Wellness, Debunked by RDs Who Know Better

That mentioned, deliberately fueling your physique and working towards light vitamin, or including nutrient-rich meals to your plate, might be helpful for a lot of. It’s simply that generally, NutritionTok (for starters) takes it too far. On the menu at this time to debunk? The most important myths you might have heard about magnesium and magnesium deficiency, in addition to truths behind them, in response to well being consultants.

5 magnesium myths to maneuver on from

Fantasy: Getting magnesium by means of your pores and skin is simpler than oral dietary supplements

Yep, magnesium sprays, flakes, and salt baths exist—however they “aren’t the reply,” says Kelsey Costa, MS, RDN, a registered dietitian and vitamin guide for the Nationwide Coalition on Healthcare.

“The declare that magnesium absorbed by means of the pores and skin (transdermal) surpasses oral dietary supplements in effectiveness isn’t backed by strong, scientific proof,” Costa says, pointing to a 2017 research in Vitamins that additionally “can not but suggest the appliance of transdermal magnesium.” Additional, she believes the hype round this development is pushed by advertising campaigns, not science.

Fantasy: Oral dietary supplements are one of the best route for getting extra magnesium

Whereas oral dietary supplements might be useful, they’re additionally not essentially the finest route. “Among the finest magnesium-rich meals are nuts and seeds equivalent to almonds and cashews, cooked spinach, and baked potatoes with pores and skin,” says Sarah Schlichter, MPH, RDN, a registered dietitian with Diet for Working.

And getting sufficient magnesium is vital on your sleep, intestine well being, and different components of your well being.

“Among the finest magnesium-rich meals are nuts and seeds equivalent to almonds and cashews, cooked spinach, and baked potatoes with pores and skin.”
—Sarah Schlichter, MPH, RDN

Fantasy: Everyone seems to be in danger for magnesium deficiency, so we should always all take dietary supplements

To be clear, magnesium is an important mineral, and practically half of People devour lower than the estimated common requirement, Costa shares. On the identical time, she believes “it’s not correct to assert that everybody is universally poor and requires supplementation.”

Facet word: Those that have sure continual sicknesses, take sure medicines, don’t eat many magnesium-rich meals (like darkish leafy greens, complete grains, nuts, and legumes), and who drink closely are at a better threat of deficiency, Costa provides, referencing the research linked above in addition to one in Open Coronary heart. Some examples of these medicines embody diuretics, chemotherapy medication, and aminoglycoside antibiotics.

Sadly, testing may not all the time provide the proper reply on whether or not you’re poor, both. “Routine blood exams might not all the time replicate an correct magnesium standing because the mineral is especially saved in tissues and bones, and sure varieties of deficiency should still present regular blood ranges,” Costa explains.

Fantasy: Physique odor is an indication of magnesium deficiency

These two merely shouldn’t be equated, in response to Schlichter.

Jaclyn London, RD, a registered dietitian, agrees. She posted a duet on TikTok with one other creator who claimed her physique odor signaled she was poor in magnesium. Additional, the creator made a magnesium water spray to make use of as an alternative of “cancer-causing deodorant” (*cough cough* one other delusion!).

Within the caption, London additionally clarified that whereas an insufficient consumption of magnesium is frequent, an precise deficiency is uncommon.

Schlichter provides extra typical signs of magnesium deficiency are fatigue, nausea, weak spot, and lack of urge for food.

Fantasy: Consuming an excessive amount of magnesium-rich meals can result in toxicity and critical well being issues

This delusion has a caveat, like a number of the others. “Whereas it’s doable to devour an excessive amount of magnesium, it’s extremely unlikely by means of food regimen alone,” Costa says. “The kidneys are environment friendly at regulating ranges of magnesium within the physique, and extra quantities are excreted in urine.”

That mentioned, in the event you do take dietary supplements, watch out—and all the time seek the advice of a medical skilled previous to beginning any new complement routine. “Giant doses of magnesium, particularly in quantities exceeding 350 milligrams per day, can doubtlessly result in dangerous penalties,” Costa provides. Among the penalties she notes are irregular heartbeat, low blood strain, confusion, and different circumstances that may be deadly.

All of this comes right down to a few core messages: Each individual’s physique is totally different with varied wants, and take into account pondering twice once you learn well being recommendation on social media—particularly if it’s connected to a product.