Too Much Magnesium Can Cause These 5 Things

Magnesium is essential for energy production and keeping bones strong. However, excessive consumption can cause health problems. What are the side effects?

Magnesium is known to prevent cramps, maintain nerve function, strengthen bones, and maintain heart health. However, it is important to always know how much dose is needed.

The benefits of magnesium itself are diverse for health. Starting from helping to maintain a stable heartbeat by regulating muscle contractions, including the heart muscle. Plus, relaxing blood vessels, reducing blood pressure, and reducing the risk of stroke and heart disease.

Magnesium also increases calcium absorption and helps prevent conditions such as osteoporosis. This is especially true for the elderly and postmenopausal women.

In addition, this mineral helps muscles relax after contracting, preventing cramps and stiffness. Magnesium is very beneficial for fitness enthusiasts, athletes, and pregnant women.

Not only for specific ailments, but also for sleep! Magnesium can regulate neurotransmitters and melatonin, both of which are essential for a good night’s sleep. It activates gamma-aminobutyric acid (GABA), a calming brain chemical, and this helps you fall asleep faster.

However, it is important to note that despite the many benefits of magnesium, we cannot overdo it. According to the US National Institutes of Health, the Recommended Dietary Allowances for this mineral are:

– Birth to 6 months: 30 mg

– 7 to 12 months: 75 mg

– 19–30 years: 400 mg (men), and 310 mg (women)

– 31–50 years: 420 mg (men), and 320 mg (women)

What happens if we consume too much magnesium?

These magnesium side effects are usually seen when the mineral is consumed in high doses or in a form that is poorly absorbed. This is especially true from supplements or intravenous sources.

According to nutritionist Falak Hanif in HealthShots, there are several side effects of consuming too much magnesium, including:

1. Diarrhea

Too much magnesium can cause loose stools. In a study published in The New England Journal of Medicine, excessive magnesium intake was found to be the primary cause of chronic diarrhea in 15 out of 359 participants.

The mineral draws water into the intestines, acting as an osmotic laxative. Diarrhea is most likely caused by magnesium citrate, magnesium oxide, and magnesium hydroxide.

2. Nausea

One of the side effects of magnesium is that it can irritate the stomach lining, especially if taken on an empty stomach. Nausea is most likely to occur with high doses (in any form, especially poorly absorbed ones like oxide).

3. Stomach cramps

Due to the laxative effect or sensitivity to certain forms, you may experience stomach cramps, one of the common magnesium side effects. These cramps are most likely caused by magnesium sulfate and magnesium citrate.

4. Low blood pressure

Low blood pressure or hypotension can occur from IV magnesium injections or taking supplements in very high doses. This is because it can cause blood vessels to relax too much.

5. Muscle weakness

This mineral affects muscle and nerve conduction, and if the amount is too much, its function will be disrupted. You can feel lethargic, tired, and have difficulty moving your legs and arms.

Those are some of the side effects of magnesium. It is safe if you consume foods and drinks rich in magnesium such as spinach, almonds, peanuts, and soy milk. However, be careful of excessive use, especially supplements.