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

Magnesium is an important mineral that your body needs. It regulates certain biochemical functions in the body, including protein synthesis, blood sugar control, and blood pressure regulation. It is also required for energy production and the synthesis of DNA and RNA, is important for the structural development of bones, and plays a role in transporting calcium and potassium for muscle, heart and nerve function. Needless to say, your body depends on magnesium in many ways.

However, some people may not get enough magnesium from their diet, so doctors may recommend a supplement, especially to address certain issues like constipation, sleep problems and muscle cramps, says Laura Purdy, M.D., a board-certified family physician. Physician and Medical Director at Swell Medical.

But is there such a thing as taking too much magnesium, which can be as beneficial as a supplement? We consulted the latest research and talked to medical experts about what happens to your body if you take too much magnesium, including what warnings you should heed.

How safe is magnesium?

The current Recommended Dietary Allowance (RDA) for magnesium for adults is:

• Ages 19 to 30: 400 milligrams (mg) (males) and 310 mg (females)
• Age 31 and older: 420 mg (men) and 320 mg (women)

Magnesium is naturally present in many foods such as almonds, spinach, kidney beans and tofu. If you don’t get enough of that, some doctors may recommend taking a supplement. “It’s important to get in touch with your doctor to specifically discuss your current diet and the proper dosage for your body,” Purdy says. “Recommended dosages vary by supplement and brand. It’s important to follow label directions and consult with your doctor, taking into account your current diet and needs. It is recommended to take the supplement with food whenever possible,” she explains.

What is magnesium overdose?

Magnesium overdose – also known as hypermagnesemia. The highest tolerable consumption level of magnesium is 350 mg, the amount that is unlikely to cause side effects. Eating too much magnesium from food is not harmful. However, high doses of magnesium through dietary supplements such as magnesium oxide, citrate or chloride can cause problems. “It’s pretty rare generally speaking, but if you take too much magnesium you can get diarrhea, nausea and sometimes some cramping,” Purdy says.

If you do take a supplement, stick to the 350 mg daily limit of supplemental magnesium unless your healthcare provider specifically suggests a higher dose, says Katy Dubinsky, Pharm.D., a pharmacist and founder and CEO of Vitalize.

Symptoms and signs

Common side effects of taking too much magnesium include:

• diarrhea
• nausea
• stomach ache
• Low blood pressure
• Muscle weakness
• Irregular heartbeat
• vomiting
• Redness of the face
• Urinary retention (not being able to empty all the urine from your bladder)
• Depression
• Lethargy and muscle weakness
• heart attack

Who is at risk for magnesium overdose?

Hypermagnesia is rare and something to keep in mind, especially if you have chronic illnesses. For example, if you have impaired kidney function or kidney failure, you may be at greater risk of experiencing symptoms of a magnesium overdose.

Taking very high doses of magnesium, such as the 5,000 mg found in some antacids and laxatives, has been associated with cases of magnesium toxicity. That doesn’t mean you should avoid them; Instead, make sure you follow the directions on the label when taking these medications.

Unfortunately, magnesium supplements may not mix well with other medications, including:

• Bisphosphonates (used to treat osteoporosis) can reduce the body’s absorption of magnesium.
• Certain antibiotics should be taken at least 2 hours before or 4-6 hours after a magnesium supplement.
• Diuretics increase the loss of magnesium in the urine and cause deficiency.

When to See a Health Care Provider

If you start taking a magnesium supplement and experience the symptoms associated with magnesium toxicity above, call your healthcare provider. This is especially important if you have kidney problems.

Treatment and prevention of magnesium overdose

To prevent magnesium overdoses, Dubinsky suggests focusing on dietary sources of magnesium. “Consumers should focus on including magnesium-rich foods in their diet, such as green leafy vegetables, nuts, seeds, whole grains, legumes and dairy products,” she says.

However, if purchasing a supplement is necessary and recommended by a medical professional, follow these instructions from Dubinsky:

• Buy high-quality supplements that have been tested for purity and efficacy. Make sure your product has third-party testing.
• Choose forms of magnesium with high bioavailability, such as magnesium citrate.
• Do not take more than the recommended daily upper limit of 350 mg unless a healthcare professional recommends it.
• Ask a healthcare professional if other medications or supplements you take may interact with a magnesium supplement.

The bottom line

Magnesium is a nutrient required for many bodily functions, including protein synthesis, muscle and nerve control, blood pressure and blood sugar control, and more. If you have a magnesium deficiency, your healthcare provider may recommend taking a supplement. The highest tolerated dose of magnesium is 350 mg per day, and rare cases of overdose symptoms (such as diarrhea, nausea and vomiting, muscle weakness, irregular heartbeat, low blood pressure) have occurred when a person consumes very large doses of magnesium. a day.