Magnesium Supplements: Deficiency, Dosage and Possible Side Effects

Magnesium Supplements: Deficiency, Dosage and Possible Side Effects

Fact: Magnesium is a crucial mineral for your overall health. It's essential for healthy muscle function, optimal nerve health, and more.

Yet, despite its availability in many foods, magnesium deficiency is surprisingly common and can lead to a variety of health issues — from mild discomforts to more severe problems. 

Recognising the signs of magnesium deficiency is essential for prevention and recovery. 

Today, we’ll explore how to identify magnesium deficiency, learn about safe supplementation, and introduce our Magnesium Complex Advanced.

Understanding Magnesium Deficiency

Magnesium deficiency is a condition that can significantly impact your health. 

Your body relies on magnesium for over 300 enzymatic reactions, including energy production, protein synthesis, and blood glucose control [1]. A lack of this mineral can disrupt these vital processes and lead to various health issues. 

Early signs of magnesium deficiency can be subtle. It could be as simple as muscle cramps, fatigue, and irritability [2]. You might not even realise you have it. 

However, if left unchecked, magnesium deficiency can progress to more severe symptoms like an irregular heartbeat and muscle weakness [3] [4].

With this in mind, let’s closely examine what causes a magnesium deficiency so you can recognise it and, more importantly, overcome it.

What Causes a Magnesium Deficiency?

The causes of magnesium deficiency are widespread. It could be poor dietary choices, lacking magnesium-rich foods like leafy greens, nuts, and whole grains [5]. You could also suffer from medical conditions that deplete magnesium levels. This includes (but isn’t limited to):

  • Crohn’s disease
  • Diarrhoea
  • Kidney problems
  • Alcoholism [6]

  • You might be on medication that causes your magnesium levels to drop — such as diuretics. 

    Understanding these causes is essential. Dietary adjustments aren’t enough for some individuals to correct deficient magnesium levels. 

    For example, if you suffer from chronic conditions, you’ll likely need supplementation. Our Magnesium Complex Advanced offers a targeted way to increase magnesium intake alongside a healthy diet.

    However, even if you’re not on any medication and aren’t deficient in magnesium, having a steady and consistent supply of it comes with its own range of benefits. Let’s take a look.

    Magnesium Health Benefits and Potential Side Effects

    magnesium supplements are excellent for heart health

    (Image source: Pexels)

    Magnesium offers numerous health benefits. For example, it supports muscle and nerve function and plays a vital role in muscular contraction and relaxation. [7] 

    Fact: having muscles that contract and relax effectively is vital if you live an active lifestyle. 

    In addition to muscular support, magnesium helps regulate blood sugar levels [8]. It assists in metabolising carbohydrates and is linked to improved insulin sensitivity [9] — which is excellent for those living with diabetes.

    Furthermore, magnesium helps you maintain a regular heartbeat and has been associated with lower risks of hypertension and heart disease [10]. This is partly due to its ability to relax blood vessels and facilitate better blood flow.

    On the flip side, while magnesium supplements are generally safe, potential side effects can occur when taken in high doses. 

    These include gastrointestinal symptoms like diarrhoea, nausea, and abdominal cramping. 

    Note: Very high intakes can lead to more severe issues such as kidney problems — though this is rare. 

    That said, it's important to adhere to recommended dosages and consult healthcare professionals, especially if you plan to supplement.

    The safest way to supplement and mitigate potential side effects is to follow the instructions below. 

    Recommended Dosage and Safety

    If you’re considering magnesium supplementation, adhere to recommended dosages and be aware of safety guidelines. 

    For our Magnesium Complex Advanced, the recommended dosage is up to four capsules daily, taken with food. This ensures the best absorption and minimises any potential digestive discomfort.

    Here’s a table you can quickly reference when taking your supplements:



    Daily Dosage

    Up to 4 capsules with food

    Age Restriction

    Not for individuals under 18

    Medical Consultation

    Required for those on medication or with medical conditions

    Dietary Replacement

    Not a substitute for a balanced diet


    Not suitable for pregnant/lactating mothers

    Dietary Suitability

    Suitable for vegetarians and vegans

    Side Effects

    Rare, but stop and consult a GP if they occur

    You can also check out our product label: 

    Magnesium supplements product label showing suggested use and cautions

    Now, what exactly is inside our supplements? Let’s take a look. 

    Detailed Nutritional Breakdown of Magnesium Complex Advanced

    Magnesium Complex Advanced contains 7 forms of magnesium

    Our supplements are strategically formulated with a blend of 7 different types of magnesium. These include: 

    • Magnesium Glycinate: Combines magnesium with glycine, aiding muscle, nerve, and bone health.
    • Magnesium Citrate: An easily absorbed form of magnesium that supports energy, mental well-being, and musculoskeletal health.
    • Magnesium Malate: Enhances protein synthesis, muscle function, nerve function, and bone health.
    • Magnesium Orotate: Includes orotic acid, which is important for genetic material construction.
    • Magnesium Taurate: Contains taurine, potentially regulating blood sugar levels.
    • Magnesium Lactate: Gentle on digestion, supports heart and nervous system health.
    • Sucrosomial Magnesium: Utilises advanced technology for improved absorption.
    • Manganese Citrate: Promotes bone health, antioxidant activity, and healthy blood sugar levels.
    • Vitamin B6: Crucial for over 100 enzymatic reactions in metabolism (Tip: Check out our B-Complex for more Vitamin B goodness)

    the first types of magnesium in our supplements

    the second type of magnesium in our supplements

    Each of these magnesium forms is clean and unlikely to give your body any side effects. In fact, they can help you enjoy maximum benefits for a healthier lifestyle. 

    Discover the Power of Magnesium Complex Advanced

    Get started today and discover the transformative benefits of our Magnesium Complex Advanced.  At Love Life Supplements, we’re born from a commitment to health and quality without unnecessary fillers. Here’s a closer look: 

    Our journey is driven by a passion for better living, reflected in each capsule of our Magnesium Complex Advanced. It’s crafted to meet the highest quality standards and is even GMP-certified. 

    Here’s how it compares to other brands:

    our magnesium supplements are better quality than competitors

    our magnesium supplements are better quality than competitors

    However, in addition to exploring our Magnesium Complex Advanced, we want you to delve deeper into our world of health and wellness:

    • Visit our blog page for insightful articles and health tips.
    • Sign up for our newsletter to stay updated on the latest in health and supplementation.
    • Take our quiz to discover the perfect supplement for your needs.

    If you’re not sure where to start, check out these articles:

    Embrace your journey towards optimal health with Love Life Supplements — your partner in wellness every step of the way.

    FAQs about Magnesium Supplementation

    Can Magnesium Supplements Cause Diarrhoea?

    Magnesium supplements can cause diarrhoea, especially when taken in high doses [11]. 

    Magnesium attracts water into the intestines, increasing stool frequency and liquidity. This is more common with certain forms of magnesium, such as magnesium citrate or magnesium oxide. 

    To minimise this side effect, start with a lower dose and gradually increase it, ensuring you stay within recommended guidelines.

    Can Magnesium Supplements Cause Headaches?

    While it's less common, magnesium supplements can cause headaches in some people. 

    This reaction might occur due to changes in the body's magnesium levels, which can affect blood vessels and neurotransmitters in your brain. 

    However, responses to supplements can vary, and other factors may also influence headaches. If you experience persistent headaches after starting magnesium supplements, you should stop taking the supplement and consult a healthcare professional.

    Can Magnesium Supplements Cause Heart Palpitations?

    Magnesium supplements are not known to cause heart palpitations. In fact, magnesium is often used to help regulate heart rhythm and can be beneficial for heart health. 

    However, in rare cases or if taken in excessively high doses, magnesium supplements might disrupt electrolyte balance, leading to heart palpitations or irregular heartbeat. 

    It's always important to adhere to recommended dosages and consult a healthcare provider, especially if you have pre-existing heart conditions or are taking other medications.

    What Magnesium Supplement Should I Take?

    Our Magnesium Complex Advanced is the best option. It combines seven different forms of magnesium, and its formulation is clean and free of unnecessary fillers. It’s also manufactured in the UK, adhering to high-quality standards. 

    Magnesium supplements are free of any nasties














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