Understanding the Potential Side Effects of Magnesium Supplementation

Magnesium is a vital mineral found naturally in many foods, supporting processes like protein synthesis, bone health, cardiovascular function, blood pressure regulation, nerve signaling, blood sugar control, and energy production. The National Institutes of Health recommends daily intake of 400–420 mg for men and 310–320 mg for women. Nutrient-rich foods such as nuts, spinach, and black beans are excellent sources. However, excess magnesium can lead to hypermagnesemia, causing adverse effects.

Keep reading to explore the possible side effects associated with magnesium intake in detail.

• Digestive Issues
  Magnesium is known for its laxative properties, which can cause diarrhea when consumed in excess. High magnesium levels may lead to watery stools, cramps, nausea, vomiting, and fatigue. The NIH advises limiting supplements to under 350 mg to prevent gastrointestinal discomfort.

• Heart and Circulatory Risks
  Excess magnesium can cause blood pressure drops, resulting in hypotension, dizziness, blurry vision, or fainting. It may also slow the heartbeat or trigger irregular rhythms, with rare instances leading to cardiac arrest. Monitoring intake is essential to avoid such complications.
• Kidney Injury
  Kidneys typically eliminate excess magnesium, but conditions like diabetes or substance abuse impair their function, risking magnesium buildup. Elevated levels may worsen blood sugar control and hinder clotting, necessitating caution with supplements especially in vulnerable individuals.
• Breathing and Nervous System Effects
  Elevated magnesium may affect respiratory function, causing breathing difficulty, drowsiness, and reflex suppression. Discontinuing supplementation generally alleviates symptoms. If symptoms persist, seeking medical advice is recommended.