Magnesium helps to produce energy and keeps your bones healthy. However, excessive consumption may cause health problems. Be aware of the side effects of Magnesium.
You can prevent cramps and maintain nerve function while strengthening your bones, preventing heart disease, and maintaining a healthy heart by taking Magnesium. Make sure you meet your daily magnesium requirements. This mineral is essential for your health since it helps keep your overall well-being. Eat leafy greens, legumes, whole grains, and nuts and seeds. You can also take supplements. Do not buy supplements from a shop without consulting your doctor. Overdosing can cause health problems. These are some magnesium side effects that you should be aware of.
What are Magnesium’s benefits?
Learn why Magnesium is good for your health before learning about its side effects:
- Promotes heart health. It regulates muscle contractions, including heart muscle. It helps to relax blood vessels and reduce blood pressure, which in turn lowers the risk of heart disease and stroke. In a study published in Nutrients, it was found that a higher intake of Magnesium, whether through dietary sources or supplements, protects against cardiovascular risk factors such as type 2 diabetes and high blood pressure.
- Strengthens the bones A large portion of Magnesium in the body is stored in bones. It plays an important role in the formation of bones. It helps to prevent osteoporosis and other conditions, particularly in older women and those who have gone through menopause, says nutritionist Falak Hanif.
- Reduces cramps . This mineral relaxes muscles after contraction, preventing cramps. It is particularly beneficial to fitness enthusiasts, athletes, and pregnant women.
- Improves the quality of sleep. It regulates neurotransmitters and melatonin. Both are essential for a good sleep. The expert says that it activates Gamma-aminobutyric (GABA), which is a brain chemical that calms the mind. This helps you fall asleep faster.
- Regulating hormones and calming nerve activity reduces menstrual discomfort, breast tenderness, mood swings, and cramps.
- Aids digestion This essential nutrient helps relax the gut muscle, which promotes regular bowel movements. The expert explains that it acts as a laxative in certain forms, such as magnesium citrate.
Magnesium, an essential mineral for our body, is needed. Image courtesy of Adobe Stock
Magnesium overdose
The dosage is determined by the person’s age and gender, their health status, and the purpose of treatment. The US National Institutes of Health recommends that you consume this mineral in the following amounts:
- From birth to 6 months: 30 mg
- 7-12 months: 75 mg
- 19-30 years old: 400 mg for men and 310mg for women
- 31-50 years old: 420mg (men) and 320mg (women).
Keep within these limits, or you may experience a magnesium overload. This can happen if you take too much of any supplement or medicine that contains the mineral. Magnesium overdose can also occur in people with kidney problems or impaired kidney function. The kidneys are in charge of flushing out excess Magnesium. “In kidney dysfunction, clearance of this mineral is slowed down, leading dangerous accumulation,” says the expert.
Side effects of Magnesium
Magnesium generally has no side effects if you choose natural food sources. Hanif explains that the body regulates magnesium levels naturally. Any excess magnesium in food is excreted via urine by the kidneys.
Magnesium side effects can occur when it is consumed in large doses or in poorly absorbed forms, such as supplements or intravenous sources.
1. Diarrhea
A high intake of Magnesium may cause loose stools. A study published in The New England Journal of Medicine found that excessive magnesium consumption is a major cause of chronic diarrhea for 15 out of 359 participants. The mineral acts as an osmotic lubricant, drawing water into the intestines. The expert says that magnesium oxide, magnesium hydroxide, and magnesium citrate are the most likely causes of diarrhoea.
2. Nausea
Magnesium supplements can cause irritation of the stomach lining when taken on an empty stomach. Nausea can also be caused by taking high doses of Magnesium (in any form, but especially in poorly absorbed forms like oxid).
3. Constipation
You may experience abdominal cramps due to the laxative effects or sensitivity to some forms. This is a common side effect of Magnesium. The expert says that the cramps may be caused by magnesium citrate and magnesium sulfate. Gas and bloating may accompany the cramps.
4. Low blood pressure
High doses of magnesium or IV magnesium can cause low blood pressure or hypotension. They can relax blood vessels too much. You may feel dizzy, faint, have blurred vision, and be very tired.
5. Heartbeat irregularities
One of the side effects of Magnesium is an irregular heartbeat or arrhythmia. Extremely high magnesium levels can affect the electrical activity of the heart. The expert says it can cause skipped heartbeats, a slow heart rate, or a fluttering feeling. An excess of IV magnesium mainly causes this.
Magnesium supplements taken in excess are not recommended. Image courtesy: Pexels
6. Muscle weakness
Too much of this mineral can cause impairment in function. You may feel fatigued and sluggish and have trouble moving your arms and legs. If you take high doses of IV magnesium, it can cause muscle weakness.
7. Breathing difficulty
Expert: “High magnesium levels can affect breathing muscles and suppress the central nervous systems,” says the expert. Slow or shallow breathing may occur, as well as difficulty moving and, in rare cases, a coma. An accidental or excessive overdose of IV Magnesium can cause this.
