4 minMagnesium is an essential mineral that your body needs every day for countless processes. But what if you consume too much of it? Although the body excretes some of it, high doses can cause side effects in the long term. In this article, you can read about when your dosage is correct, who has an extra need for magnesium and when side effects can occur.
In this article, you will learn
- Why magnesium is so important
- What the side effects are of long-term excessive magnesium use
- Why you need magnesium every day
- Which groups of people need to make sure they do not develop a magnesium deficiency
- How much magnesium per day prevents side effects;
- How to choose the best magnesium supplement for you
Why do we need magnesium?
Magnesium is a so-called macro-mineral that is involved in more than 300 processes in the body. All organs in our body need magnesium, but especially the heart, muscles and kidneys. It is therefore an extremely important mineral. Among other things, it supports proper muscle and nerve function, contributes to normal energy metabolism and helps maintain strong bones. Magnesium also plays an important role in reducing fatigue, regulating blood pressure and supporting mental balance.
Because the body does not produce magnesium itself, it is essential to get enough magnesium every day through food or supplements. A magnesium deficiency can lead to symptoms such as muscle cramps, irritability, fatigue and concentration problems. However, an excess can also cause symptoms.
Magnesium side effects
In the case of a magnesium excess (hypermagnesaemia), you may experience side effects. This means you have too much magnesium in your blood. It can lead to the following symptoms:
- Nausea
- Abdominal cramps
- Diarrhoea
- Thirst
- Low blood pressure
Excessive magnesium intake is rare. When the body takes in too much magnesium, the excess is excreted through sweat, but also through faeces and urine. The body therefore has its own process for removing magnesium that it cannot use.
The side effects mentioned above almost exclusively occur with prolonged excessive use of magnesium. It is wise to use a magnesium supplement with a lower dosage, or to stop taking the supplement, if you have symptoms and they persist.
Preventing magnesium deficiency: when is supplementation wise?
Magnesium deficiency is more common than excess magnesium. Deficiency is more common than you might think, especially in:
- Athletes: magnesium is lost through sweat, especially during endurance sports. Another important reason to use magnesium is to relax your muscles after exercise. Magnesium provides extra relaxation after your workout and thus helps prevent muscle cramps and stiffness.
- Stress: chronic stress increases the body's consumption of magnesium. At the same time, low magnesium levels can increase feelings of stress, leading to a vicious circle. Magnesium contributes to the functioning of the nervous system and helps to calm your body and mind. Stress is often felt physically, for example in your neck and shoulders, because the muscles in these areas are constantly tense. Magnesium helps relieve stress by relaxing your muscles. In cases of prolonged stress or overload, it may therefore be wise to take extra magnesium.
- Pregnant women & breastfeeding mothers: they have an increased need for magnesium for themselves and their baby. During pregnancy, you need sufficient magnesium for the growth of your baby. This amounts to about 280 mg per day. If you do not get enough magnesium, you have an increased risk of complications such as muscle cramps.
- People with intestinal problems such as coeliac disease or Crohn's disease.
A deficiency can lead to muscle cramps, headaches, fatigue or even migraines. In these cases, a magnesium supplement can be useful.
The correct dosage of magnesium
So what is the correct dosage for magnesium? The Health Council does not issue an RDA (Recommended Daily Allowance) for magnesium, but a so-called “Adequate Intake” (AI). For adult women, the AI is 300 mg per day, and for adult men, it is 350 mg per day. For this reason, many websites state that a daily intake of 250-350 mg of magnesium is safe to prevent side effects.
However, magnesium capsules with a dosage of 400 mg per capsule are also available. Will you experience any of the side effects mentioned above? Not necessarily. This is because, as we have seen, magnesium can be used in higher doses in certain situations. In cases of stress, migraine and muscle cramps caused by excessive exercise (especially endurance sports), the body actually needs extra magnesium. This is because the kidneys then excrete more magnesium. So if you exercise regularly, it may be beneficial to take a magnesium supplement with a higher dosage.
Choose the supplement that suits you
The key is to get the right amount of magnesium: not too much, because this can cause side effects in the long term, but also not too little, especially if you exercise, are pregnant and/or experience stress. You want to find the optimum amount for your magnesium needs. In any case, always choose the most easily absorbable forms: magnesium citrate, magnesium alate or magnesium bisglycinate. In this blog, you can read exactly which of these three forms is best for you.
Conclusion
In short, you do need magnesium. Too much is not good, but neither is too little. Also, be aware that if you eat a lot of magnesium-rich foods, your body will not absorb all the magnesium from those foods. According to the Nutrition Centre, the absorption of magnesium from food varies from 20 to 60%. Are you pregnant, breastfeeding, do you exercise a lot or do you suffer from a lot of stress? Then it is especially important to prevent a magnesium deficiency. A magnesium deficiency can cause symptoms such as muscle cramps (in the calves or neck), listlessness and migraines.
