Expert warns of common mistakes in supplements that lead to very embarrassing side effect

Said to be vital for healthy bones, overcoming depression and getting a good night’s sleep, magnesium is the hero supplement of the moment.

Thanks to the messages of support from celebrities such as Kourtney Kardashian and Taylor Swift, the mineral is becoming increasingly popular. According to some, the global market will reach £7 billion by 2030.

But experts warn that a common mistake in your magnesium routine could lead to very embarrassing side effects.

Magnesium glycinate, which has been found to improve sleep and reduce anxiety, should not be confused with magnesium citrate – a type of mineral that acts as a laxative.

Magnesium glycinate, which has been found to improve sleep and reduce anxiety, should not be confused with magnesium citrate (right) – that’s because the latter is a laxative, warns Dr Heather Yost, founder of US holistic wellness center Yost Wellness, which is a social media user shared embarrassing experience with the supplement on Instagram (left)

Functional medicine expert Dr. Heather Yost, founder of the American holistic wellness center Yost Wellness, warned about this unpleasant risk on Instagram.

In response to the story of a TikToker who described his experience with magnesium citrate as ‘giving myself laxatives several times a week,” she said the substance has a “high absorption rate.”

This means that the water moves into your stool, loosening it and increasing the urge to ‘go’.

It is for this reason, Dr. Yost explains, that the supplement is often given to relieve constipation.

‘Like that [constipation] is no problem for you, you do not want to take magnesium citrate’ she said.

Foods high in magnesium include nuts, seeds, fish like mackerel, leafy greens, fruit, and even dark chocolate

The NHS recommends that women aged 19 to 64 consume around 270mg of magnesium per day. It also suggests that men of the same age get about 300 mg.

The micronutrient plays many vital roles, from ensuring our cells, organs and brains function properly to maintaining the muscles, nervous system and immune system. It also helps to stabilize our mood.

But it’s not just in supplements and you should be able to get all the magnesium your body needs by eating a balanced diet, the NHS says.

Foods high in magnesium include nuts, seeds, fish like mackerel, leafy greens, fruit and even dark chocolate.

Dr. Yost also suggests eating foods rich in these micronutrients to reap the benefits.

“You can also include magnesium-rich foods like nuts, seeds, and leafy greens in your diet or choose a supplement that actually suits your current needs,” she said.

The NHS warns that all types of magnesium, in very large doses, can have a laxative effect.

According to health care guidelines, taking more than 400 mg of magnesium – the equivalent of about four mackerel fillets or eight avocados – can cause diarrhea.