What Happens to Your Body from Using Magnesium Every Day—Eat This Not That

Are you getting enough magnesium in your diet? “Magnesium plays many important roles in your body, and we need to get enough of this mineral nutrient to live a healthy life,” Primary care physician at Houston Methodist Dr. Noorhan Nassar says, “Magnesium regulates the function of hundreds of enzymes, acts as an important electrolyte and helps your body make protein. It also works together with another essential mineral, calcium.” While magnesium is clearly essential for good health, it is possible to take in too much. Here’s what happens when you take magnesium every day, according to experts. Read on—and to ensure your health and the health of others, don’t forget to check out these Sure Signs You’ve Already Had COVID,

Magnesium Supplements

Always check with your doctor before starting magnesium-containing supplements, as they can cause unexpected problems. “Magnesium in supplements may interact with certain types of antibiotics and other medications,” Katherine Zeratsky, RD, LD says, “If you are considering magnesium supplements, check with your doctor or pharmacist, especially if you regularly use magnesium-containing antacids or laxatives.”

pain.  Signs of chronic kidney disease with red spots on woman's body.

Doctors warn that taking too much magnesium (the daily recommended amount is 400 milligrams or less) can cause serious kidney problems. “Certain medical conditions, such as kidney problems, can increase the risk of magnesium buildup and toxicity,” warned Dr. Nassaro, “And magnesium can decrease the absorption of some medications and interact with others … The take-home message I’ll share is that usually most people get enough magnesium from eating a healthy diet.”

high blood pressure

Experts say that people who take magnesium for high blood pressure may be misunderstood about the effectiveness of supplements. “The data suggest that the effect of magnesium on blood pressure is minimal and insignificant. No one should rely on magnesium supplements to lower blood pressure,” Don Gerber, PharmD. They say, Here’s what Gerber recommends to look for when choosing a supplement:

  • USP Verified Mark
  • Consumer Lab Approved Quality
  • NSF Mark
  • Underwriters Laboratories (UL)
Headache, Headache, Abdominal pain in the sleeping woman lying on the couch

Taking too much magnesium can have a laxative effect, which can lead to gastrointestinal problems. “Too much magnesium from foods is not a concern for healthy adults. However, the same cannot be said for supplements. High doses of magnesium from supplements or medications can cause nausea, stomach cramps, and diarrhea. ” Zeratsky says,

dry fruits and nuts

Experts recommend getting magnesium from food rather than from supplements. “The best way to meet requirements is by eating a variety of foods such as legumes, nuts, seeds, whole grains, fortified cereals and milk products,” Says registered dietitian Christie Dean, “If you are concerned about your magnesium levels or suspect you may be deficient, speak with a medical professional about supplementation. Magnesium that is naturally present in food is not harmful and It doesn’t need to be limited because our body has a way of getting rid of it. Any excess via the kidneys… However, supplements can be harmful if taken in the wrong dosage.”

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Firozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more about Turquoise

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