Magnesium is essential for the body to function properly. But if you ingest it in excessive quantities or take certain forms that are more difficult to absorb, it can cause several side effects. We tell you all about magnesium and its potential side effects below.
Magnesium is one of the essential minerals our body needs to function. It is involved in over 300 different enzymatic reactions, and is one of the most abundant minerals in the human body. It is needed for energy production, protein synthesis, blood pressure regulation, nerve transmission and muscle function.
In the body, magnesium is mainly found in the bones, muscles and soft tissues, with a small amount in the blood. It is obtained through the diet and is present in foods such as green vegetables, nuts, seeds, wholegrain cereals, pulses and certain seafood.
Maintaining an adequate intake is essential for good health, but the amount of magnesium required varies according to age, sex and other individual factors. Magnesium deficiency symptoms include fatigue, muscle cramps, headaches and sleep disturbances. These symptoms underline the importance of monitoring your magnesium intake.
Magnesium has numerous health benefits and plays a crucial role in the proper functioning of various bodily systems. Here are some of its main benefits:
Support for muscle function: magnesium is involved in muscle contraction and relaxation, helping to maintain muscle health and prevent cramps.
Sleep regulation: magnesium is known to promote quality sleep by regulating the neurotransmitters that influence the sleep-wake cycle. More generally, it reduces insomnia and fatigue and improves sleep quality.
Stress management: it plays a role in regulating the nervous system and can alleviate the effects of stress by promoting relaxation and reducing anxiety.
Heart health: it helps to maintain cardiovascular health and reduce the risk of heart disease by regulating heart rate and blood pressure.
Energy support: as a co-factor in energy production at a cellular level, magnesium plays an essential role in energy metabolism, helping to maintain energy levels and reduce fatigue.
Bone health: By promoting calcium absorption and contributing to bone density, magnesium keeps bones and teeth healthy.
Metabolic regulation: it is involved in numerous metabolic reactions, including protein synthesis and blood glucose level regulation, which can have positive effects on weight control and sugar metabolism.
In short, magnesium plays an essential role in many of the body's functions and has a vast number of benefits.
Although magnesium is essential for good health, it can have some side effects, particularly when it is taken in high doses or as a supplement. Here are some of the side effects associated with excessive magnesium consumption:
Diarrhoea and gastrointestinal disorders: diarrhoea is the most common side effect of excessive magnesium consumption. High doses of magnesium can cause an increase in intestinal motility, leading to loose or watery stools, abdominal cramps and gastrointestinal disorders.
Low blood pressure: magnesium can have a vasodilatory effect, which means it can dilate blood vessels and lower blood pressure. For some people, this can be beneficial. But for others, a significant drop in blood pressure can lead to dizziness, weakness and even fainting.
Allergic reactions: although it is rare, some people may experience allergic reactions to magnesium, particularly in supplement form. Symptoms include skin rashes, itching, swelling of the face or throat, breathing difficulties and dizziness. If you have an allergic reaction, stop taking magnesium and consult your doctor immediately.
Interaction with certain medicines: magnesium may interact with certain medicines, in particular antibiotics, blood pressure medication and diuretics. It may alter the effectiveness of the medicines or increase the risk of undesirable side effects. If you are taking medication, we recommend consulting your doctor before starting any magnesium supplementation.
In the majority of cases, side effects are due to taking supplements. Magnesium found in your diet is unlikely to cause side effects, and most people do not need magnesium supplements.
Taking too much magnesium on a daily basis can have undesirable side effects, such as those mentioned above. While magnesium from our diet is not harmful, taking it as a food supplement requires supervision, and a specific dosage must be respected. To make sure you're supplementing safely, read the manufacturer's instructions carefully and, if necessary, ask your GP for advice.
How much magnesium should I take a day?
Magnesium requirements vary according to age, sex and other individual factors. In general, recommended doses range from 300 to 400 milligrams per day for adults. Pregnant or breastfeeding women, as well as people with certain medical conditions, such as diabetes or high blood pressure, may have increased magnesium requirements. Consult a healthcare professional and have your blood tested regularly to determine the dose best suited to your needs.
Is it a good idea to take magnesium every day?
Taking magnesium on a daily basis can be beneficial for some people, particularly those who find it difficult to get enough from their diet alone. However, it is important to follow the recommended doses and watch out for any side effects.
If you have been prescribed magnesium supplementation, see our practical tips below that could help you avoid some of the side effects. On the other hand, if you notice that the side effects are getting worse or are not going away, consult a doctor or talk to your pharmacist.
Choosing the right magnesium
When you're choosing a magnesium supplement, it is important to take the following factors into account to avoid undesirable side effects:
The form of magnesium: there are multiple forms of magnesium, such as magnesium citrate, magnesium chloride or magnesium glycinate, which are better absorbed by the intestine. Some forms are better tolerated than others, so remember to test and choose the one that best suits your needs.
The dose: always follow the doses indicated on the supplement packaging. Do not exceed the recommended dose without the consent and advice from your doctor.
Product purity: opt for reputable brands and quality products to ensure the supplement is pure and of the highest grade.
How do you get rid of excess magnesium?
If you have overdosed on magnesium or are experiencing undesirable side effects, there are a few things you can do to get rid of the excess:
Drink plenty of water: water can dilute magnesium and promote its elimination through the kidneys.
Increase fibre intake: fibre-rich foods, such as fruit, vegetables and seeds, can bind magnesium in the stool and speed up its elimination.
Avoid magnesium-rich foods: temporarily reduce your intake of magnesium-rich foods, such as nuts, seeds and legumes.
Consult a healthcare professional: if symptoms persist or worsen, consider consulting a specialist to implement corrective solutions.
By following this advice, you can reduce the risk of side effects associated with magnesium intake and promote the safe and effective use of this essential mineral.
Magnesium "oil"
Mineral water
7 tablespoons
3 tablespoons
1
Pour all the ingredients into a bottle.
2
Close the bottle and shake vigorously.
3
All set!
Store your bottle in the refrigerator.
Storage: if stored properly and manufactured under optimum hygiene conditions, your product will keep for at least 1 month in the refrigerator.
Zinc oxide and magnesium stearate ointment
Zinc oxide and magnesium stearate ointment
Protective shea and bisabolol hand cold cream
Protective shea and bisabolol hand cold cream
Laura is a health, beauty and lifestyle writer. Passionate about travel and gastronomy, she shares her nutritional advice on how to combine pleasure and well-being. Through her articles, she aims to provide you with meaningful information and practical advice to nourish your body and mind.
Aromatherapy & Wellness
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