Magnesium is an essential mineral that helps maintain healthy muscle and bones. There are many health benefits magnesium supplements provide but do you know what the side effects from magnesium look like?
Are there Side Effects from Magnesium?
Magnesium is a nutrient necessary for healthy muscles and is an integral part of transmitting electrical signals throughout the body. If you want to decrease the likelihood of developing serious heart-related conditions like high blood pressure, stroke, and atherosclerosis, consider taking a general magnesium supplement.
However, it is important to note that research has shown magnesium supplements result in only a small decrease in blood pressure.
There are a lot of different types of supplements available for people on the market today. When you think about taking supplements, which minerals do you consider to be the most of all? Pill bottles fly off the shelves at high speed because people have heard about the things they should be taking, but there is one mineral that many people fail to incorporate in their daily intake regimen.
“It is actually magnesium, not calcium, that builds strong bones,” says Mary Ann Block, DO, PA. “Calcium keeps the bones from becoming rubbery, but magnesium makes them strong. Unlike calcium, that is easy to test in the blood. Magnesium is found inside the cells, so blood levels don’t tell us much.”
Muscle Malfunctions and Magnesium
Have you ever had a twitching muscle somewhere in your body that won’t stop? That can be sign that you you have a particular mineral deficiency. Magnesium is an important mineral for the body because it can prevent issues like cramps and spasms.
Some people report that they also experience loss of feeling, or a tingling sensation in their extremities. One of the most important jobs that magnesium does for the body, is that it helps facilitate communication between your nerves and muscles. That can be very important considering that the heart is also a muscle.
How Much Magnesium Should I Take?
The recommended daily doses of Magnesium shouldn’t exceed 320 mg for healthy women and 420 mg for healthy men. During pregnancy, doses are a bit higher, according to Dr. Nikola Djordjevic, MD, Co-Founder of MedAlertHelp.org.
If you are healthy and you take too much magnesium, your kidneys will handle the excess and you will flush it out of your organism via urine, Dr. Djordjevic says. But, if you have kidney problems, excess amounts of magnesium will cause more serious reactions. Magnesium is generally not recommended to persons who have GI problems or heart disease, too.
Can I take too much magnesium?
Diana Gariglio-Clelland, a Registered Dietician with Balance One Supplements explains that magnesium toxicity is usually reported with doses over 5,000 milligrams of magnesium per day. This is well above the recommended daily amount of 310-420 milligrams per day for the majority of the adult population.
What are the side effects from Magnesium?
Symptoms and side effects from magnesium toxicity include the following:
- Low blood pressure
- Flushing of the face
- Lethargy, which can develop into more serious muscle weakness
- Difficulty breathing
- Cardiac arrest
While magnesium toxicity is rare, people with kidney insufficiency are more likely to suffer from toxicity because their kidneys aren’t able to filter out higher levels of magnesium in the blood.
Most magnesium supplements, or multivitamins containing magnesium, contain a modest amount of magnesium, usually meeting around 100% of the daily requirement. Therefore, it’s safe to say that a person taking the
recommended amount of magnesium via food and vitamin intake for their age and gender wouldn’t overdose, even if they’re also taking magnesium lotions.
While the body can absorb magnesium via the transdermal route, it would be highly unlikely to absorb enough to reach the equivalence of 5,000 milligrams per day, especially if excess magnesium isn’t being consumed orally.