Golden Naturals Magnesium Supplements: safe to use

At the end of September 2021, the Consumers' Association published an article about the safety of magnesium supplements. They presented the results of a study into the different doses of magnesium available on the Dutch market. According to the European Food Safety Authority (EFSA), 250 milligrams is the safe amount of magnesium that you can take daily in addition to your diet. Does this mean that dietary supplements containing more than 250 mg of magnesium are not safe? And when is taking extra magnesium useful? We tell you all about it in this blog.

How much magnesium per day?

Every person, man woman young and old, needs a minimum amount of magnesium daily. The mineral is important for maintaining supple muscles and strong bones, activating natural energy in the body, contributing to a clear mind and the reduction of fatigue. Men need an average of 350 mg of magnesium each day. For women, that is 300 mg per day. Many people get their magnesium from a healthy and varied diet. Magnesium is found in bread and grain products, (dark) green leafy vegetables, dairy, meat, nuts and legumes. Nutritional supplements containing magnesium are available for any supplement to the daily diet.

Advice for safe intake of magnesium

There is no legal maximum amount for magnesium in the Netherlands or Europe. As mentioned earlier, the EFSA advice is that a safe upper limit of magnesium in food supplements is 250 mg. This has been established on the basis of a possible laxative effect after taking certain magnesium compounds in higher doses. Important to know: in these rare cases the laxative effect is short-lived. Moreover, when most magnesium compounds are used, it does not occur at all, only with magnesium oxide (according to industry association NPN).

Magnesium from Golden Naturals is safe

Golden Naturals has a wide range of magnesium products in its range. And we can reassure you: these products all contain only organic (natural) magnesium compounds, such as magnesium citrate and magnesium bisglycinate. As mentioned, the chance of a laxative effect is nil. Another possible advantage of a slightly higher dose is that you can achieve the desired effect sooner. Of course, always stick to the recommended daily dose on the label.

Various compounds magnesium

Dietary supplements can contain different types of magnesium compounds, with some compounds being better absorbed into the body than others. In general, organic magnesium compounds, for example magnesium citrate and magnesium bisglycinate, are better absorbed than inorganic magnesium compounds, such as magnesium oxide. Especially with compounds that are less well absorbed, the use can cause mild intestinal complaints. If you have a sensitive stomach or intestines, Golden Naturals therefore advises to opt for organic magnesium compounds. It is also smart to take your magnesium supplement around or during a meal, or spread throughout the day.

When is extra magnesium useful?

Extra magnesium in addition to your diet can be useful in several cases. Below three examples. Plus a usage recommendation from our Golden Naturals product specialist.

Magnesium and sports:
Avid athletes (especially endurance athletes) can benefit from extra magnesium. After all, they demand a lot from their bodies and lose extra sweat. Magnesium is good for muscle strength, muscle relaxation and muscle endurance. Do you use magnesium for your muscles? Then take 1 tablet 3 times a day, preferably spread over the day. Magnesium before, during or after exercise? Always a good idea! Then take 1x daily before training/competition and 2 tablets after training/competition.

In (situations of) stress:
Magnesium is involved in the transmission of nerve impulses in the brain. There are indications that the magnesium requirement is increased during exercise and moments of stress. Then you can benefit from some extra magnesium. It also has a relaxing effect on your head. Do you want to use magnesium before or during stressful situations? Then take 1 tablet 3 times a day, the last tablet half an hour before going to bed.

In case of (reduction of) fatigue:
If you take extra magnesium to reduce tiredness and fatigue, it is best to take magnesium in the morning at breakfast (2 tablets) and at lunch (1 tablet).

What else is magnesium good for?

Magnesium is good for many physiological functions. Below are the most acclaimed 'talents' (approved health claims) of this wonder mineral.

• magnesium contributes to the maintenance of normal bones
• magnesium plays a role in the cell division process
• magnesium contributes to normal energy management
• magnesium helps keep teeth strong
• magnesium contributes to a clear mind
• magnesium contributes to normal muscle function
• magnesium contributes to the reduction of tiredness and fatigue
• magnesium contributes to the normal functioning of the nervous system

To ask?

Do you have questions about magnesium supplements? For example, do you want to know which shape suits you best? On the label you will find a lot of information: about the composition of the product and about the specific magnesium compound(s). Prefer personal advice? We are happy to help you! Please contact our office staff via info@goldennaturals.nl or telephone number 0499-440222. Our product specialists are happy to assist you.