Magnesium is an essential mineral that many people don’t get enough of from their diet alone. And yet, overdoing it on the supplements can cause unpleasant symptoms and ultimately hurt your overall health. Knowing the number-one sign you’re taking too much magnesium can help you make the necessary adjustments that will allow your supplements to best support you.
Meet the experts: Diane Han, M.P.H., R.D., a dietitian based in San Francisco and the founder of Woking Balance Wellness; Vanessa Imus, M.S., R.D.N., a registered dietitian nutritionist and owner of Integrated Nutrition for Weight Loss in Bothell, Wash.
“Taking too much magnesium over the long term can be harmful to your health because it may lead to an electrolyte imbalance, which can affect heart function and interfere with the normal functioning of other body systems,” Diane Han, M.P.H., R.D., a dietitian based in San Francisco and the founder of Woking Balance Wellness, previously told Prevention. Magnesium is important for regulating blood pressure, along with maintaining healthy muscle and nerve function, per the National Institutes of Health (NIH), all of which are systems you don’t want being thrown off by too much of the mineral.
So, how can you tell if you’re taking too much? “The most common sign I’ve seen is people taking way too much magnesium and then complaining about diarrhea,” says Vanessa Imus, M.S., R.D.N., a registered dietitian nutritionist and owner of Integrated Nutrition for Weight Loss in Bothell, Wash. Magnesium draws water into the intestines, which results in loose stool, along with other GI issues such as stomach cramps and nausea, notes Imus. “Irregular heartbeat, muscle weakness, or low blood pressure are more serious side effects that can also occur in addition to the most extreme side effect, which is cardiac arrest,” Imus says, rounding out the signs you’re taking too much magnesium. These more serious symptoms are more likely to be caused by magnesium toxicity, or a single very large dose of magnesium, while digestive problems may result from consistently taking more than your body is able to absorb.
The NIH notes that the tolerable upper intake level for supplemental magnesium is 350 milligrams for adults, so the best thing you can do to avoid side effects is keep your dose under this amount. Consulting with a dietitian or healthcare provider to find out how much you personally need may also be helpful.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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