Magnesium has become a social media wellness trend but is it safe to take every day?

Magnesium is an essential mineral we all need to regulate our nerves, bones, immune system and blood sugar levels,

Required for more than 300 biochemical reactions in the body, it helps to keep the heartbeat steady and aids in the production of energy and protein.

Some social media users promote taking magnesium supplements for these benefits and more, including stress relief and digestive help. But do you actually need the pills and is it safe to consume them every day?

Experts stress that while people can safely take the pills, eating magnesium-rich foods is the best way to get the magnesium you need.

"The take-home message I'd share is that usually most people get enough magnesium by eating a healthy diet," Houston Methodist’s Dr. Noorhan Nassar said.

Magnesium supplements are not regulated by the U.S. Food and Drug Administration.

There are several different forms of magnesium on the market, but magnesium glycinate is “the form that’s most often recommended” because “it’s absorbed and utilized best by the body,” Cleveland Clinic registered dietitian Julia Zumpano said.

Supplements sold online may contain between 25 and 800 milligrams of magnesium, but the recommended daily limit for magnesium is around half of that.

Men below the age of 30 should get 400 milligrams a day, and older men should get 20 milligrams more, according to the National Institutes of Health. And, women below the age of 30 should consume 310 milligrams, while older women should consume 310 milligrams.

Because the body does not naturally produce magnesium, we need to get the mineral through food sources.

While supplements tend to work in isolation, food is a complex source of vitamins and minerals that work together in the body, according to Northwestern Medicine.

“Magnesium as part of the nutrient matrix is really what contributes to the health benefits,” Bethany Doerfler, a clinical research dietitian at Northwestern Medicine Digestive Health Center, said in a statement.

It’s also unlikely that you’ll get too much magnesium from food and beverages.

There are risks with magnesium supplements, and overdosing may even be deadly.

“Too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine,” the NIH says. “However, high doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied by nausea and abdominal cramping.”

Symptoms may include nausea, vomiting, stomach pain, low blood pressure, thirst, drowsiness, muscle weakness and slow or shallow breathing.

Extremely high doses can lead to an irregular heartbeat or even cause the heart to stop, according to Cedars-Sinai Medical Center.

There are also health concerns with not getting enough magnesium, as well. But magnesium deficiency is rare and usually tied to gastrointestinal conditions, such as chronic diarrhea or uncontrolled diabetes, Houston Methodist notes.

Symptoms of magnesium deficiency commonly include nausea, a loss of appetite, vomiting, fatigue and weakness. It may result in seizures, abnormal heart rhythms, coronary spasms and a deficiency of calcium in the blood known as hypocalcemia.

There has been some research to suggest a link between deficiency and migraines, too.

“While certain health conditions and the use of certain medications can cause symptomatic magnesium deficiency, it is uncommon in healthy people,” the NIH says.

At the end of the day, unless you have a diagnosed or suspected deficiency, or Crohn’s disease or preeclampsia, which cause deficiencies, Harvard Health says there’s “no compelling reason to routinely take a magnesium supplement.”

People should eat leafy greens, low-fat dairy products, nuts and legumes and dark chocolate for a boost of magnesium. An ounce of dark chocolate contains 64 milligrams of magnesium.

“’Food first’ is my mantra,” Cleveland Clinic registered dietitian Anna Taylor says.