Health experts warn of magnesium side effects and vitamin roles in fatigue

Experts are warning about the potential side effects of dietary supplements, specifically regarding magnesium and vitamin intake. Cardiologist Frank-Chris Schoebel noted that magnesium supplements can cause sleep disturbances if taken before bed.

Regarding magnesium dosage, the German Nutrition Society (DGE) recommends 350 mg for men and 300 mg for women daily. The Federal Institute for Risk Assessment (BfR) considers up to 250 mg safe, noting that exceeding this amount increases the risk of diarrhea. Extremely high doses exceeding 2500 mg daily could potentially lead to paralysis.

In the context of fatigue, several vitamins are scientifically recognized for their role in reducing tiredness, including B2, B3, B5, B9, B12, and Vitamin C. Deficiencies in B1, B3, B9, B12, and Vitamin C are specifically linked to symptoms of exhaustion. The European Food Safety Authority (EFSA) regulates health claims to ensure that products marketed as reducing fatigue have scientifically proven benefits.