Magnesium is a mineral essential for more than 300 different reactions in the human body. Besides working with calcium to maintain strong bones, magnesium regulates blood sugar, blood pressure, muscle contraction, energy metabolism and protein synthesis. Zinc is another essential mineral, required for the production of 300 separate hormones and enzymes in the body. Chelated zinc means that an amino acid is attached to the mineral to enhance its absorption into cells. Magnesium and zinc are essential to life, but they may pose problems for certain individuals.
Diarrhea
Taking magnesium supplements can cause diarrhea, which may be accompanied by stomach upset and/or other gastrointestinal side effects. This common side effect is especially associated with the magnesium oxide form of the mineral. Amounts as low as 350 to 500 milligrams of magnesium per day can cause diarrhea in some individuals.
Sedative Effect
Magnesium may have a calming or sedative effect on some users. For example, the magnesium citrate product Natural Calm claims to help users relax. Though many consider this a beneficial side effect, it may be problematic in some cases. Large doses of magnesium may cause feelings of sleepiness, affecting the ability to drive or focus.
Rare Magnesium Side Effects
Despite the fact that magnesium is an essential nutrient, rare yet severe side effects have been reported. The Mayo Clinic reports that rare magnesium supplement side effects may include dizziness or fainting, skin flushing, muscle paralysis and/or troubled breathing.
Magnesium Overdose
Overdosing with orally ingested magnesium supplements is unlikely, according to the Mayo Clinic. However, it may still cause severe adverse health effects. Magnesium overdose can cause blurred or double vision, coma, dizziness or fainting, increased or decreased urination, slow heartbeat and/or troubled breathing.
Rare Zinc Side Effects
The Mayo Clinic reports that there are also some potentially serious rare side effects from taking the mineral zinc. In those cases, zinc may cause chills, ulcers or sores in mouth or throat, fever, heartburn, indigestion, nausea, sore throat and/or unusual tiredness or weakness.
Zinc Overdose
Oral overdose is also unlikely with zinc supplements. Zinc overdoses are more likely to come about from intravenous administration or simply taking too many prescription-strength pills. Symptoms of zinc overdose include chest pain, dizziness, fainting, shortness of breath, vomiting and/or yellow eyes or skin. In addition, taking too much zinc may inhibit the body's absorption of the mineral copper. Though only small amounts of copper are needed in the body, it is still essential.
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