In the highly-competitive and ultra-lucrative dietary supplement and sports nutrition market the gummy craze has taken the world by storm.

From apple cider vinegar gummies promising detox benefits, collagen gummies aimed at enhancing skin health, creatine gummies for muscle growth and brain health, sleep gummies to aid restful nights, and slimming gummies for weight loss, these chewy supplements offer a convenient and often tasty way to incorporate essential nutrients into our daily routines.

Magnesium gummies have also emerged as a popular choice for their billed potential to improve sleep, reduce muscle cramps and boost overall well-being. So should you take them? And are there any side-effects? Here’s what you need to know.

What are magnesium gummies?

Magnesium gummies are chewable dietary supplements designed to provide a convenient and palatable way to increase your magnesium intake. Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control and bone health. Magnesium gummies offer an alternative to traditional pills or capsules, making it easier for people, especially those who dislike swallowing tablets, to ensure they are getting enough of this vital nutrient. These gummies typically come in various flavours and are formulated to provide a specific dose of magnesium per serving, making them a popular choice for those looking to supplement their diet in a simple and enjoyable way.

What is in magnesium gummies?

Thes gummies typically contain magnesium citrate, magnesium oxide or magnesium glycinate, as these forms are more easily absorbed by the body. Additionally, they may include other ingredients such as natural flavours, sweeteners, and gelling agents like pectin or gelatin to create the gummy texture. Some brands may also fortify their gummies with additional vitamins and minerals to enhance the health benefits. It’s important to check the label for the exact magnesium content per serving and any additional ingredients, especially if you have dietary restrictions or allergies. Magnesium citrate is often preferred due to its higher bioavailability compared to other forms, according to the Journal of the American College of Nutrition.

Should I take magnesium gummies?

Magnesium is crucial for maintaining normal muscle and nerve function, keeping a healthy immune system, regulating heart rhythm and supporting bone strength. It also plays a role in managing blood-sugar levels and aiding in the production of energy and protein synthesis. For those who experience muscle cramps, anxiety, or sleep disturbances, magnesium supplementation can be particularly beneficial. Magnesium can improve sleep quality, especially in individuals with insomnia, according to research published in the Journal of Clinical Sleep Medicine. Magnesium gummies also provide a tasty and convenient way to address potential magnesium deficiencies, which are relatively common due to dietary insufficiencies.

Do magnesium gummies work?

These gummies can be effective in increasing magnesium levels in the body, especially for individuals who do not get enough magnesium from their diet. Studies have shown that magnesium supplementation can help alleviate symptoms of magnesium deficiency, such as muscle cramps, fatigue, and insomnia. Magnesium supplementation improved muscle function and reduced cramps in athletes, according to the Journal of the American College of Nutrition. However, the efficacy of magnesium gummies depends on the form of magnesium used, the dosage, and the individual’s absorption efficiency. While they are a convenient option, it’s important to follow the recommended dosage and consult with a healthcare professional to ensure they meet your specific needs.

Are there risks to eating magnesium gummies?

While magnesium gummies are generally considered safe for most people when taken as directed, there are potential risks and side effects to be aware of. Over-consumption can lead to gastrointestinal issues such as diarrhoea, nausea, and stomach cramps. This is particularly true for forms of magnesium that have a laxative effect, such as magnesium oxide. Additionally, excessive magnesium intake can cause magnesium toxicity, which can lead to more severe health problems, including irregular heartbeat and low blood pressure, according to the National Institutes of Health. It’s also important to consider any potential interactions with other medications you may be taking. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are on medication.