Supplements may have taken over your algorithm. And if so, registered dietitians are right there with you. Their feeds are full of the latest and greatest miracle supplements that promise to help you lose weight, sleep better, avoid all chronic conditions and live until 150, too. But they say that now—more than ever—we scrollers need to look at claims with a critical eye before adding a new supplement to our carts, especially if we're already taking one.
"Before adding something new, it helps to understand what your body actually needs, because some supplements can interact with each other, with medications or with certain health conditions," states Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Garage Gym Reviews.
Sometimes, it can feel like experts want us to swear off supplements—but that's not Dr. Mohr's endgame.
"The goal should be to fill gaps when needed, ideally after talking with your healthcare provider, not to take something just because it is popular, trending or seen on social media," he stresses. "Supplements should complement a great, balanced diet."
When it comes to supplement trends, magnesium has proven to have staying power—from so-called sleep-inducing mocktails to reports of smoother post-workout recoveries, the benefits seem endless.
"A lot of people are turning to magnesium for sleep, stress, muscle cramps, digestion or recovery," Dr. Mohr explains. "There can be a place for it, but like most things in nutrition, it's not black and white. Whether it's helpful really depends on the person, their diet and whether they actually need more."
It may also depend on whether or not your body needs another supplement, which doesn't always interact well with magnesium. For this reason, dietitians are begging people to stop pairing this common supplement with magnesium. Scroll on to learn what it is.
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Stop Pairing This Common Supplement With Magnesium, Dietitians Warn
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Registered dietitians warn against pairing calcium and magnesium supplements. "While both are crucial for health, calcium and magnesium affect muscles in opposite ways," explains Kendra Haire, RDN, the owner of Radiant Nutrition and Wellness in Austin, Texas. "While magnesium relaxes muscles and blood vessels, calcium contracts them. This means that when taken together, calcium at higher doses, such as in a supplement, will interfere with magnesium absorption."
In simpler terms: Let's pretend large supplemental doses of calcium and magnesium try to walk into a bar together. Stick with us, here. They arrive at the doorway (that's your body), and neither one yields.
"If there is too much of both at once, they can get in each other’s way," says Melissa Schmidt, MS-L, RD, CNSC, HonorHealth's senior director of food and clinical nutrition services. "Therefore, when both are taken in large amounts at the same time, the body may not absorb either mineral as efficiently."
Notably, registered dietitians share that you may need to take supplemental calcium and magnesium, and they're not advising you to ignore medical advice. However, the way you schedule your supplementation matters.
"When it comes to calcium, I always encourage my clients to take it separately," reports Eleana Kaidanian, RD, CDN, CPT-WFS, the owner and registered dietitian at Long Island Nutritionist. "You may even notice that many multivitamins do not contain significant doses of calcium in the presence of these other nutrients. It's for this reason, and honestly, even if it did, you would not be absorbing it all."
Indeed, the Office of Dietary Supplements notes that calcium is best absorbed when taken in doses of 500 mg or fewer.
"It's an important reminder of why more isn't always better," says Dr. Mohr, who agrees that dose and timing matter. "These decisions need to be informed before just blindly adding supplements to the diet."
Schmidt also points out that this advice applies to magnesium and calcium supplements. "Foods naturally containing calcium and magnesium are generally balanced and do not usually create absorption problems in healthy individuals."
Related: The Popular Supplement Doctors Say Isn’t as Harmless as It Sounds
It depends on your age and life status, but generally, adult men should consume 400 to 420 milligrams of magnesium daily. Adult women need about 310 to 320 milligrams of magnesium daily.
"Magnesium has many roles in the body," Kaidanian says, explaining that magnesium helps regulate blood pressure by widening blood vessels and increasing blood flow. People with magnesium deficiencies are more likely to have high blood pressure. Studies also suggest that getting enough magnesium can support muscle health.
Supplements are popular, but RDs recommend a food-first approach. "Good sources of magnesium include beans and legumes, nuts, pumpkin seeds and dark green, leafy vegetables, like spinach and kale," Haire says.
Related: The One Supplement Pharmacists Say People Take Incorrectly the Most Often
How Much Calcium Do You Need per Day?
Again, it depends on your age and life stage. The recommended daily amounts of calcium for adults are:
1,000 mg for adults ages 19 to 50 (including people who are pregnant or breastfeeding)1,000 mg for adult men ages 51 to 701,200 mg for adult women ages 51 to 701,200 mg for all adults ages 71 and olderSchmidt says that calcium is best known for building and maintaining bones and teeth, but it also helps with:
Muscle contraction Nerve transmission Blood clotting Hormone release Heart functionKaidanian adds that some people benefit from a calcium supplement, including those who are:
Following a dairy-free diet Struggling to eat a well-balanced diet, such as not getting dark, leafy-green veggies (a source of calcium)On soy-free diets ("Many sources of soy are fortified with calcium," she says.)Living a sedentary lifestyle and not getting in resistance exercisesPost-menopausal PregnantIt's best to speak with a healthcare provider before starting any supplement (including calcium), though. Kaidanian shares that you can add calcium to your diet through food by consuming:
Dairy (milk, yogurt and cheese)Dark, leafy vegetables (FYI: "They need to be consumed in large amounts to meet your daily needs," Kaidanian says.)Soy milk fortified with calciumTofu fortified with calciumSardines (especially if you eat the bones)Related: 3 Signs You’re Taking Too Much Magnesium, According to Dietitians
You and your healthcare team may have decided that you should take magnesium, calcium or both to support your health. When choosing a supplement, Kaidanian suggests:
Doing your research. What's in your supplement is just as important as what's left out (like high-dose calcium). "Check all the ingredients and feel confident with your purchase," Kaidanian says. "If you are unsure, don’t second-guess. Take the time to know what you are investing in and putting in your body and for what reason."Look for third-party testing. Reputable parties include USP (U.S. Pharmacopeia) and NSF (National Science Foundation), Kaidanian says.Talk to your doctor or dietitian. Kaidanian notes that they're here to assist and can help you "steer clear of any that have exaggerated health claims right on the bottle."They can also help you avoid untrue claims made online.
"Often supplements are marketed as 'miracle cures' or 'fat burners,'" Schmidt reports. "This is likely not the case. Responsible supplement choices should be guided by reputable health organizations and evidence-based information rather than social media trends. The bottom line is that food should always come first, and supplements are meant to supplement a healthy diet, not replace it."
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Sources:
Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Garage Gym ReviewsMelissa Schmidt, MS-L, RD, CNSC, HonorHealth's senior director of food and clinical nutrition servicesEleana Kaidanian, RD, CDN, CPT-WFS, the owner and registered dietitian at Long Island NutritionistKendra Haire, RDN, the owner of Radiant Nutrition and Wellness in Austin, TexasMagnesium. National Institutes of Health Office of Dietary Supplements.Calcium. National Institutes of Health Office of Dietary Supplements.Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hypertension.Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review. International Journal of Molecular Sciences.Hence then, the article about dietitians are begging people to stop pairing this common supplement with magnesium was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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