Magnesium deficiency is becoming a growing concern, despite the element being readily available in the diet. This is due to limited absorption of magnesium from food and increased demand for the element. To combat this, many people are turning to dietary supplements to boost their magnesium intake. However, it is important to consider any potential risks and side effects that may come with supplementing with magnesium, such as the possibility of overdose.
Who uses magnesium supplements the most?
Magnesium is necessary for the healthy operation of the neurological, muscular, cardiovascular, and hormonal systems.
Magnesium deficiency can lead to a number of symptoms, including:
- Sleep disorders
- Muscle cramps and tremors
- Heart disorders
- Memory and concentration problems
- Headaches and vertigo
- Weakened bones and teeth
- Fertility issues
- Increased premenstrual syndrome symptoms.
Other causes of taking magnesium supplements include:
- Preventing early delivery and promoting healthy fetal development during pregnancy
- Decreasing the risk of heart disease and heart attacks
- Supporting the nutritional needs during lactation and breastfeeding
- Meeting the specific nutritional needs of growing children
- Addressing age-related deficiencies in older adults.
How much magnesium should you take as a supplement?
Daily magnesium requirement is about 300 mg for women and 400 mg for men. It is possible to get this amount from the diet, but losses from cooking and processing food and increased need for magnesium must be taken into account. Supplementation with optimal amounts of magnesium can prevent deficiencies and the related diseases.
When taking magnesium supplements, it is best to choose preparations that provide the organic form of magnesium such as magnesium citrate. It is also beneficial if the supplement includes other compounds that enhance the action of magnesium such as zinc or vitamins B. However, it is important to note that even with natural forms of magnesium, it is possible to have excess in the body. It is important to monitor the amount of magnesium obtained from both diet and supplements in order to ensure proper intake without overdoing it.
Magnesium overdose: is it a thing?
Magnesium deficiency is becoming increasingly prevalent, despite the fact that it can be obtained through diet. Supplementation is often necessary to combat deficiency, but concerns about overdosing may arise. However, it is highly unlikely to overdose on magnesium from dietary supplements as any excess is excreted through urine. The most common cause of high magnesium levels, known as hypermagnesemia, is due to kidney or hormonal disorders. Symptoms include nausea, vomiting, heart issues, muscle weakness and respiratory problems. It is important to note that the danger is not in having too much magnesium, but in having too little. Therefore, supplementing with magnesium is generally safe and recommended to prevent deficiencies.