Magnesium is an essential nutrient, important for biological enzyme reactions, energy production, calcium regulation and the structure of teeth and bones. Magnesium is found in foods like whole grains, tofu, nuts and green vegetables. It's rare to be seriously deficient in magnesium. However, some illnesses and conditions may contribute to depleted magnesium levels, such as prolonged stress, gastrointestinal diseases, heavy menstrual periods, kidney disease and diets high in caffeine, salt and alcohol. In these cases, magnesium supplementation may be necessary. Common magnesium side effects include nausea, vomiting and diarrhea. However, though these adverse effects are unpleasant, there are ways to manage, reduce and even avoid them.
Step 1
Consult your physician before you take magnesium. Because magnesium can so frequently cause side effects, typically related to dosage problems, it's crucial to obtain instructions and dosage information from a health professional before you supplement your diet with it. While most side effects are mild, excessive doses of magnesium supplements can cause very dangerous side effects, including confusion, an irregular heart rhythm and difficulty breathing.
Step 2
See your doctor immediately if you begin experiencing side effects of taking magnesium. Some initial side effects of magnesium typically go away as your body adjusts to the supplement. Other side effects can be alleviated with adjustment in your magnesium dose. Very serious side effects may require an alternate treatment or supplement plan.
Step 3
Increase your intake of magnesium-rich foods. Adverse effects of naturally-occurring magnesium from food sources have not been reported, according to the Linus Pauling Institute at Oregon State University. Therefore, if you need more magnesium, food sources are the safest way to obtain it. Common high-magnesium foods include green vegetables, whole grains, tofu, seeds and nuts.
Things You'll Need
- Magnesium-rich food, such as green vegetables, whole grains, tofu and nuts
- Magnesium supplement
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