While we should always strive to meet our dietary needs with food alone, vitamin and mineral supplements can help fill the nutrition gap. In particular, you can benefit from taking magnesium supplements. This essential nutrient is involved in so many body systems — it regulates muscle function and blood pressure and keeps our bones strong. But how much is it? Excessive intake of this mineral can lead to magnesium toxicity and can cause diarrhea, nausea and stomach cramps.
To learn more about the toxicity of magnesium and the amount of this essential mineral we should actually consume, we talk to Carol Hagans, MS, RD, a Science and Health Communications Consultant at the Department of Dietary Supplements (ODS). I did.
Can a person take too much magnesium?
Magnesium, commonly found in the form of supplements, is naturally found in foods such as green leafy vegetables, legumes, nuts, seeds and whole grains. Haggans states that magnesium-rich foods are safe to consume in any amount, so there is no need to limit their intake. But the same is not true for magnesium supplements.
“Magnesium toxicity can occur if someone ingests very large amounts of magnesium from dietary supplements or medicines (some medicines, such as laxatives and antacids, contain magnesium.” ) ”, She explains. “It can also occur if kidney function is impaired because the body is unable to remove excess magnesium.”
What happens if I take too much magnesium? As mentioned above, you may experience stomach cramps, diarrhea, and nausea. Hagans also provided a list of the more serious side effects of magnesium toxicity. If any of these occur, you will need to see a doctor immediately.
- Low blood pressure
- nausea
- vomiting
- Flushing
- Urinary retention
- Ileus (bowel obstruction)
- Depression and lethargy before progressing to weakness
- Dyspnea
- Very low blood pressure
- arrhythmia
- Cardiac arrest
With these symptoms in mind, it’s important not to go outboard with supplements. The right amount of magnesium (and no more) should keep our bones and muscles in tip shape.
How Much Magnesium Do I Need to Take Daily?
The recommended daily intake of magnesium for women over the age of 50 is 320 milligrams (mg), depending on the combination of food, beverage, and dietary supplements as needed. Haggans adds that adults should not take more than 350 mg of this mineral daily in the form of supplements, as it can lead to magnesium toxicity.
“Take supplements [with a dosage of less than 350 mg] It’s safe, assuming the person is healthy and not receiving other magnesium supplements from other dietary supplements or medications, “she says. “But take supplements [with a higher dosage] It can cause health problems. “
It is always good to talk to your doctor before starting a supplement to avoid health complications. Staying on the safe side, especially when taking this mineral in the form of capsules, will help ensure maximum benefits to your body over time!
This article was originally posted on our sister site, Woman’s World.
