Are You Getting Enough Magnesium in Your Diet? “Magnesium plays several important roles in your body, and we need to get enough of this mineral nutrient to live a healthy life.” says Dr. Noorhan Nassar, a primary care physician at Houston Methodist. “Magnesium regulates the function of hundreds of enzymes, acts as an important electrolyte, and helps the body make proteins. It also works closely with another essential mineral, calcium.” While magnesium is clearly necessary for good health, it’s possible to take too much. This is what happens when you take magnesium every day, according to experts. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.
Always check with your doctor before starting supplements containing magnesium, as they can cause unexpected problems. “Magnesium in supplements can interact with some types of antibiotics and other medications,” says Katherine Zeratsky, RD, LD. “Consult your doctor or pharmacist if you are considering magnesium supplements, especially if you routinely use antacids or laxatives that contain magnesium.”
Taking too much magnesium (the RDA is 400 mg or less) can cause serious kidney problems, doctors warn. “Certain medical conditions, such as kidney problems, can increase the risk of magnesium accumulation and toxicity,” warns Dr. Nassar. “And magnesium can decrease the absorption of some medications and interact with others… The bottom line I would share is that most people generally get enough magnesium by eating a healthy diet.”
People who take magnesium for high blood pressure may be mistaken about the supplements’ effectiveness, experts say. “The data shows that the effects of magnesium on blood pressure are minimal and negligible. No one should rely on magnesium supplements to lower blood pressure.” says Dawn Gerber, PharmD. Here’s what Gerber recommends looking for when choosing a supplement:
- USP Verified Mark
- Consumer Lab Approved Quality
- The NSF Mark
- Underwriters Laboratories (UL)
Taking too much magnesium can have a laxative effect and cause gastrointestinal problems. “Too much magnesium from food is not a concern for healthy adults. The same cannot be said for supplements, however. High doses of magnesium from supplements or medications can cause nausea, abdominal cramps, and diarrhea.” Zeratsky says.
Experts recommend getting magnesium from food rather than supplements. “The best way to meet the requirements is to eat a variety of foods such as legumes, nuts, seeds, whole grains, fortified cereals, and dairy products.” says registered dietitian Cristy Dean. “If you are concerned about your magnesium levels or suspect you may have a deficiency, speak to a medical professional about supplementation. Magnesium that is naturally present in food is not harmful and does not have to be limited, as our bodies have a way to get rid of it. of any excess through the kidneys… However, supplementation can be harmful if taken in the wrong dose.”
Ferozan Mast
Ferozan Mast is a science, health, and wellness writer who is passionate about making information backed by science and research accessible to a general audience. Read more about Ferozán
