Magnesium Advice Tightens on Safety Limits as Experts Reject It as a Cure for Sore Muscles

Overview

• Germany’s risk agency and recent medical coverage warn that diarrhoea risk rises once supplemental magnesium exceeds roughly 250–300 mg per day, with renal impairment requiring medical oversight.
• Clinicians and specialist bodies say magnesium does not relieve existing exercise‑induced muscle soreness, though correcting a cellular deficiency may reduce future muscle damage and performance issues.
• Pregnancy coverage notes higher needs and increased renal losses, yet guidance diverges as the Society for Magnesium Research recommends 240–480 mg daily and a Cochrane review finds evidence insufficient for routine use.
• Diet-first strategies are emphasized, with the DGE calling deficiency relatively rare in healthy people, and experts advising split doses to improve tolerance and cautioning that many over-the-counter products exceed recommended amounts.
• Reporting on compound differences highlights varying bioavailability and early findings on magnesium‑L‑threonate and memory, which remain preliminary and should not be treated as established clinical benefits.