While we should always try to meet our dietary needs with food alone, vitamin and mineral supplements can help fill in nutritional gaps. In particular, you may benefit from taking a magnesium supplement. This essential nutrient is involved in so many body systems: it regulates muscle function and blood pressure, and keeps bones strong. But how much is too much? Excessive consumption of this mineral could lead to magnesium toxicity, which can cause diarrhea, nausea, and stomach cramps.
For more information on magnesium toxicity and the amount of this essential mineral we really should be drinking, we talk to Carol HaggansMS, RD, Health and Science Communications Consultant for the Office of Dietary Supplements (ODS).
Can a person take too much magnesium?
Although we often see magnesium in supplement form, it is found naturally in food such as green leafy vegetables, legumes, nuts, seeds and whole grains. Haggans points out that magnesium rich foods they are safe to consume in any amount, so people do not have to limit their intake. However, the same cannot be said for magnesium supplements.
“Magnesium toxicity can occur if someone gets very high amounts of magnesium from dietary supplements or medications (some medications such as laxatives and antacids contain magnesium),” he explains. “It can also happen if someone has impaired kidney function because their body can’t get rid of excess magnesium.”
What happens when you take too much magnesium? You may experience stomach cramps, diarrhea, and nausea, as mentioned above. Haggans also provided a list of more serious side effects of magnesium toxicity. You will need immediate medical attention if you experience any of these:
- Low blood pressure
- Nausea
- vomiting
- redness of the face
- Urinary retention
- Ileus (intestinal obstruction)
- Depression and lethargy before progressing to muscle weakness.
- labored breathing
- extremely low blood pressure
- Arrhythmia
- Heart attack
With these symptoms in mind, it’s important not to go overboard with a supplement. The right amount of magnesium, and not much more, should keep our bones and muscles in tip-top shape.
How much magnesium should I take daily?
The recommended amount of magnesium for women over 50 years of age to get daily is 320 milligrams (mg) through a combination of food, beverages, and a dietary supplement if required. Haggans adds that no adult should take more than 350 mg of this mineral in supplement form each day, as this could lead to magnesium toxicity.
“Take a supplement [with a dosage of less than 350 mg] it is safe, assuming the person is healthy and does not get any other magnesium supplementation from other dietary supplements or medications,” she says. “But, taking a supplement [with a higher dosage] It can cause health problems.”
It is always good to talk to your doctor before starting any supplement to avoid health complications. Staying safe when taking this mineral, especially in capsule form, helps ensure you reap maximum benefits for your body over time!
This article originally appeared on our sister site, women’s world.
