Magnesium benefits the body, but excessive intake can be harmful. Check these 3 health warning signs along with the recommended daily amount from experts to safely take care of yourself.
Magnesium is a mineral essential for many bodily functions. It helps regulate blood pressure, supports digestive health, strengthens bones, and controls muscle function. Additionally, magnesium is important for those experiencing sleep problems or anxiety.
Normally, magnesium is obtained from natural foods such as peanut butter, oats, black beans, brown rice, yogurt, and bananas. However, with growing health awareness and increased use of magnesium supplements, excessive intake can cause unexpected side effects.
According to Jessica Brantley-Lopez and Kirsten Jackson, registered dietitians cited on Parade's website, magnesium toxicity is rare from natural food sources but often results from excessive supplement use. The three main warning signs are:
The primary sign of excessive magnesium intake is diarrhea. Certain forms, such as magnesium citrate, act like laxatives. If not fully absorbed, magnesium remains in the large intestine, drawing water into the digestive tract and causing loose stools or acute diarrhea.
Digestive upset is another common symptom, which can occur without diarrhea. It usually happens when the body receives high magnesium doses or less absorbable forms like magnesium oxide.
This is a more serious sign. Magnesium helps dilate and relax blood vessels, so excessive intake can cause dizziness, fainting, or fatigue, especially in those with pre-existing low blood pressure or taking antihypertensive medications.
Beyond initial symptoms, continuous excess magnesium can lead to dehydration from chronic diarrhea. In severe cases, especially for kidney patients, it may affect muscle function, slow heart rate, cause confusion, and breathing difficulties.
Recommended daily allowances suggest women need about 310–320 milligrams of magnesium per day, while men require approximately 400–420 milligrams daily.
Experts advise obtaining magnesium mainly from natural foods like pumpkin seeds, leafy greens, nuts, avocado, bananas, and minimally processed grains, which meet most people's needs. If supplements are necessary, consult a doctor and choose the form based on your goal—for example, magnesium glycinate for sleep support or magnesium citrate for relieving constipation.
Magnesium intake greatly benefits health when consumed in proper amounts. A varied diet usually fulfills the body's needs. If supplements are used, regularly monitor your body's reactions and warning signs, because even beneficial substances can cause harm if taken excessively.
Source:Parade