What happens to the body when you take too much magnesium?

Magnesium is an essential mineral for the body. However, if you take in too much magnesium, leading to excess, your body will suffer from extremely uncomfortable problems.

 

Magnesium supports many biochemical functions in the body, including protein synthesis, blood sugar control, and blood pressure regulation. Magnesium is also needed for energy production and DNA and RNA synthesis, is important for the structural development of bones, and plays a role in the transport of calcium and potassium for muscle, heart, and nerve function.

 

However, some people may not get enough magnesium from their diet, which is why doctors may recommend supplements, especially to address certain issues, such as constipation, difficulty sleeping, and muscle cramps. But no matter how helpful supplements are, taking too much can have serious side effects.

Potential risks of taking too much magnesium

The tolerable upper intake level (UL), set by the Food and Nutrition Board at the Institute of Medicine of the National Academies of the United States, for supplemental magnesium is 350 mg; this is the maximum daily intake that is unlikely to cause adverse health effects. Eating too much magnesium from foods is not harmful. However, high doses of magnesium through dietary supplements, such as magnesium oxide, citrate, or chloride, can cause problems such as diarrhea, nausea, and possibly cramps.

If you are taking supplements, stick to the 350 mg of supplemental magnesium per day limit, unless your doctor recommends a higher dose.

 

Common side effects of taking too much magnesium include:

1. Diarrhea
2. Nausea
3. Stomach-ache
4. Low blood pressure
5. Muscle weakness
6. Irregular heartbeat
7. Vomiting
8. blush
9. Urinary retention
10. Depression
11. Lethargy and muscle weakness
12. Cardiac arrest

How much magnesium can you take?

The current recommended daily intake for most healthy people, for magnesium from all sources for adults, is:

1. Ages 19 to 30: 400 mg (men) and 310 mg (women)
2. Ages 31 and older: 420 mg (men) and 320 mg (women)

Are Magnesium Supplements Safe for Everyone?

Although hypermagnesemia is rare, it is something to be aware of, especially if you have a chronic medical condition. For example, if you have impaired kidney function or kidney failure, you are at increased risk of experiencing symptoms of magnesium overdose.

 

Taking very high doses of magnesium, such as the 5,000 mg found in some antacids and laxatives, has been linked to cases of magnesium toxicity. That doesn't mean you should avoid these medications; instead, be sure to follow the manufacturer's label instructions.

Additionally, magnesium supplements may not interact with other medications, including:

1. Bisphosphonates (used to treat osteoporosis), can reduce the body's absorption of magnesium.
2. Some antibiotics should be taken at least two hours before, or four to six hours after, taking magnesium supplements.
3. Diuretics can increase the amount of magnesium lost in the urine and cause deficiency.

Things to keep in mind when supplementing magnesium

To prevent magnesium overdose, you should focus on including magnesium-rich food sources, such as green leafy vegetables, nuts, seeds, whole grains, legumes, and dairy products, in your diet to treat deficiency.

However, if it is necessary to take magnesium supplements, follow these tips:

1. Buy high quality supplements that have been tested for purity and efficacy.
2. Choose highly bioavailable forms of magnesium, such as magnesium citrate.
3. Do not exceed 350 mg per day, the recommended upper daily limit, unless otherwise specifically advised by a healthcare professional.
4. Ask your doctor if other medications or supplements you are taking might interact with magnesium supplements.