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

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

What are the advantages of magnesium?

Earlier than you be taught in regards to the uncomfortable side effects of magnesium, discover out why it is good for you:

• Helps coronary heart well being: It helps keep a secure heartbeat by adjusting the contraction of muscle tissue, 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 examine revealed in Vitamins discovered that dietary or supplemental consumption of excessive magnesium may also help shield in opposition to main cardiovascular danger components, together with sort 2 diabetes and hypertension.
• Strengthen the bones: A lot of the physique’s magnesium is preserved in bone, and due to this fact performs an vital position in bone formation. “It helps to advertise calcium absorption and forestall circumstances similar to osteoporosis, particularly in older folks and postmenopausal ladies,” says dietitian Farak Hanif.
• Reduces muscle cramps: This mineral helps the muscle tissue chill out after contraction and forestall cramps and stiffness. It’s particularly helpful for health fanatics, athletes and pregnant ladies.
• Improves sleep high quality: It regulates neurotransmitters and melatonin. Each are vital for good night time sleep. “It prompts gamma aminobutyric acid (GABA), a relaxing mind chemical that helps you go to sleep quicker,” says the professional.
• 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 tissue. This helps to advertise regular bowel actions. “When ingested in sure kinds, similar to magnesium citrate, it acts as a pure laxative,” specialists share.

Magnesium overdose

Dosage is determined by the particular person’s age, gender, well being standing, and therapy goal. The beneficial 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 could have an overdose of magnesium. This may be resulting from taking too many dietary supplements or medicines made up of minerals. Individuals with kidney illness or renal dysfunction may also expertise an overdose of magnesium. “The kidneys are liable for washing away extra magnesium. In kidney dysfunction, this mineral is slowed down, resulting in harmful accumulation,” says an professional.

Negative effects of magnesium

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

Negative effects of magnesium embody:

These uncomfortable side effects of magnesium are often seen in excessive doses or absorbed types of minerals, particularly when they aren’t absorbed from dietary supplements or intravenous sources.

1. diarrhea

An excessive amount of magnesium consumption can result in free stools. Throughout a examine revealed within the New England Journal of Medication, its extreme consumption was thought-about a major reason for power diarrhea in 15 of the 359 members. “Minerals act as intestinal laxatives and draw water into the intestines. Diarrhea is almost definitely attributable to magnesium citrate, magnesium oxide and magnesium hydroxide,” the specialists say.

2. nausea

One facet impact of magnesium is that dietary supplements can irritate the within of the abdomen, particularly when taken on an empty abdomen. Nausea is almost definitely attributable to high-dose magnesium dietary supplements (which aren’t simply absorbed, particularly oxide-like).

3. Stomach cramps

As a result of laxative impact or sensitivity to sure kinds, there could also be stomach convulsions, one of many widespread uncomfortable side effects of magnesium. “Convulsions are almost definitely attributable to magnesium sulfate and magnesium citrate,” specialists say. It could possibly additionally swell resulting from fuel and convulsions.

4. Hypotension

Hypotension or hypotension can happen resulting from IV magnesium or very excessive dose dietary supplements, as it could relieve blood vessels an excessive amount of. You could expertise dizziness, fainting, blurred imaginative and prescient and really feel actually drained.

5. Irregular heartbeat

Irregular heartbeats or arrhythmias are one of many uncomfortable 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 attributable to extreme IV magnesium.

6. Muscle reduction

These minerals have an effect on muscle and nerve conduction. And if it is an excessive amount of, it will probably harm performance. You’re feeling free, drained, and have issue shifting 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 tissue,” specialists say. You could expertise gradual, shallow respiratory and will discover it troublesome to maneuver. In uncommon circumstances, you’ll develop into coma. This may happen resulting from 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, try to be cautious as there are uncomfortable side effects of magnesium.