Is there too much magnesium? Seven Side Effects to Watch out for

Do you need to forestall convulsions, preserve nerve perform, strengthen bones, and preserve your thoughts wholesome? Subsequent, meet your every day magnesium necessities. This mineral is essential for the physique because it performs an essential position in sustaining total well being. Due to this fact, there are lush inexperienced greens, nuts and seeds, legumes, and entire grains. There are additionally dietary supplements that can assist you. But it surely’s not nearly shopping for them from the shop with out consulting your physician. Realizing the proper dosage is essential as a result of overdose can result in well being issues. Listed below are some magnesium unwanted side effects to be careful for.

What are the advantages of magnesium?

Earlier than you study concerning the unwanted side effects of magnesium, discover out why it is good for you:

• Helps coronary heart well being: It helps preserve a steady heartbeat by adjusting the contraction of muscle tissues, together with the myocardium. It additionally helps to alleviate blood vessels, decrease blood strain, and decrease the chance of stroke and coronary heart illness. A research printed in Vitamins discovered that dietary or supplemental consumption of excessive magnesium will help defend towards main cardiovascular danger components, together with sort 2 diabetes and hypertension.
• Strengthen the bones: Many of the physique’s magnesium is preserved in bone, and subsequently performs an essential position in bone formation. “It helps to advertise calcium absorption and stop situations equivalent to osteoporosis, particularly in older folks and postmenopausal girls,” says dietitian Farak Hanif.
• Reduces muscle cramps:This mineral helps the muscle tissues chill out after contraction and stop cramps and stiffness. It’s particularly helpful for health fans, athletes and pregnant girls.
• Improves sleep high quality: It regulates neurotransmitters and melatonin. Each are essential for good night time sleep. “It prompts gamma aminobutyric acid (GABA), a relaxing mind chemical that helps you go to sleep sooner,” says the skilled.
• Relieves discomfort throughout menstruation: Reduces bloating, breast tenderness, temper modifications and convulsions throughout menstruation by regulating hormone ranges and calming nerve exercise.
• AIDS digestion: This important nutrient attracts water into the intestines and relaxes the intestinal muscle tissues. This helps to advertise regular bowel actions. “When ingested in sure kinds, equivalent to magnesium citrate, it acts as a pure laxative,” specialists share.

Magnesium overdose

Dosage depends upon the particular person’s age, gender, well being standing, and remedy goal. The really useful dietary allowances for this mineral are:

• 6 months of beginning: 30 mg
• 7-12 months: 75 mg
• 19-30 years: 400 mg (male), 310 mg (feminine)
• 31-50 years: 420 mg (male), 320 mg (feminine)

Keep inside these restrictions. In any other case, you might have an overdose of magnesium. This may be as a consequence of taking too many dietary supplements or drugs made up of minerals. Folks with kidney illness or renal dysfunction also can expertise an overdose of magnesium. “The kidneys are answerable for washing away extra magnesium. In kidney dysfunction, this mineral is slowed down, resulting in harmful accumulation,” says an skilled.

Unwanted side effects of magnesium

Usually, there aren’t any unwanted side effects of magnesium when going to pure meals sources. “The physique has a pure option to regulate magnesium ranges, and extra magnesium from meals is often excreted from the kidneys by way of urine,” explains Hanif.

Unwanted side effects of magnesium embody:

These unwanted side effects of magnesium are often seen in excessive doses or absorbed types of minerals, particularly when they don’t seem to be absorbed from dietary supplements or intravenous sources.

1. diarrhea

An excessive amount of magnesium consumption can result in free stools. Throughout a research printed within the New England Journal of Drugs, its extreme consumption was thought-about a big reason behind power diarrhea in 15 of the 359 individuals. “Minerals act as intestinal laxatives and draw water into the intestines. Diarrhea is probably brought on by magnesium citrate, magnesium oxide and magnesium hydroxide,” the specialists say.

2. nausea

One aspect impact of magnesium is that dietary supplements can irritate the within of the abdomen, particularly when taken on an empty abdomen. Nausea is probably brought on by high-dose magnesium dietary supplements (which aren’t simply absorbed, particularly oxide-like).

3. Stomach cramps

Because of the laxative impact or sensitivity to sure kinds, there could also be belly convulsions, one of many frequent unwanted side effects of magnesium. “Convulsions are probably brought on by magnesium sulfate and magnesium citrate,” specialists say. It will possibly additionally swell as a consequence of gasoline and convulsions.

4. Hypotension

Hypotension or hypotension can happen as a consequence of IV magnesium or very excessive dose dietary supplements, as it could relieve blood vessels an excessive amount of. Chances are you’ll expertise dizziness, fainting, blurred imaginative and prescient and really feel really drained.

5. Irregular heartbeat

Irregular heartbeats or arrhythmias are one of many unwanted side effects of magnesium. “Very excessive magnesium ranges have an effect on electrical exercise within the coronary heart. They will result in skipped beats, gradual coronary heart charges, or flapping sensations,” specialists say. It’s primarily brought on by extreme IV magnesium.

6. Muscle aid

These minerals have an effect on muscle and nerve conduction. And if it is an excessive amount of, it may well injury performance. You are feeling free, drained, and have issue transferring your legs and arms. Taking IV magnesium at excessive doses can result in muscle weak point.

7. Problem respiratory

“Extraordinarily excessive magnesium ranges can suppress the central nervous system and have an effect on the respiratory muscle tissues,” specialists say. Chances are you’ll expertise gradual, shallow respiratory and should discover it troublesome to maneuver. In uncommon instances, you’ll develop into coma. This will happen as a consequence of extreme consumption of IV magnesium or unintentional overdose.

It is good to have magnesium-rich meals like spinach, almonds, peanuts and soy milk. Nonetheless, whereas taking dietary supplements, you ought to be cautious as there are unwanted side effects of magnesium.