Magnesium is generally safe when taken within the recommended daily dosage. However, some people may experience side effects when taking magnesium supplements or consuming high amounts of magnesium in their diet. Here are some common side effects of magnesium.
Magnesium Side Effects
Diarrhea
One of the most common side effects of magnesium is diarrhea. This is especially true for magnesium supplements that are poorly absorbed by the body.
Nausea and vomiting
Magnesium supplements can also cause nausea and vomiting in some people.
Stomach cramps
High doses of magnesium can cause stomach cramps, which may be accompanied by diarrhea.
Dehydration
Magnesium supplements can also cause dehydration, especially if they are not taken with enough water.
Dizziness
Some people may experience dizziness or lightheadedness when taking magnesium supplements.
Low blood pressure
High doses of magnesium can cause a drop in blood pressure, which can lead to dizziness, fainting, and other symptoms.
Irregular heartbeat
In rare cases, very high doses of magnesium can cause an irregular heartbeat or other cardiac problems.
If you experience any of these side effects, it’s important to speak with your healthcare provider. They may recommend adjusting your dosage or switching to a different form of magnesium supplement that is better absorbed by the body. Additionally, if you have a pre-existing medical condition or are taking any medications, it’s important to speak with your healthcare provider before taking magnesium supplements.
How Much Should You Take Magnesium?
A high magnesium diet includes whole healthy foods such as whole grains, nuts, seeds, and legumes. While it is possible to get a recommended daily amount of minerals – 400-420 mg for men and 320-360 mg for women – per diet alone, many modern diets are low in magnesium-rich foods. If you cannot get enough magnesium in your diet and if it is safe to do so, you may want to take a supplement.
How Much Should You Take?
The recommended dosage for magnesium supplements is 200-400 mg per day, depending on the type of product.
This means that the supplement can give you 100% or more of the reference daily intake (RDI).
The Food and Nutrition Board of the Institute of Medicine in the United States has set an unbearable upper limit of 350 mg per day of supplemental magnesium – below which you may experience adverse digestive effects.
If you are deficient, you may need a higher dose, but you should consult your healthcare provider before taking larger doses of magnesium that exceed the RDI.
