Magnesium is an essential mineral that supports your body's muscular activity, enzyme function, energy production and protein manufacture. Magnesium also aids bone health and the regulation of blood pressure, and your nervous and immune systems use magnesium. Although rare, it is possible to consume too much magnesium. While you cannot experience magnesium toxicity from dietary sources, ingesting too many over-the-counter supplements or medications containing magnesium can cause serious health problems.
Cause
Certain laxatives and antacids contain magnesium. Consuming too much of these products can result in magnesium toxicity. If you suffer from kidney disease, you are at an even greater risk of over-consuming magnesium from these sources.
Symptoms
Magnesium overdose can cause stomach cramps and diarrhea. In addition, you may experience nausea, loss of appetite, muscle weakness, very low blood pressure, irregular heartbeat, other mineral deficiencies, coma, confusion and possibly death. Too much magnesium can also cause calcium deficiency if you already have low calcium levels.
Recommended Amounts
Always consult your doctor before adding supplements, including magnesium, to your diet. The tolerable upper limit for supplementation of magnesium is 350 mg per day. This is in addition to the recommended daily value of 310 to 320 mg for adult women and 400 to 420 mg for adult men. Many Americans may have low magnesium, but are not truly deficient. Certain medical conditions, including IBS, ulcerative colitis, diabetes and hyperthyroidism, as well as the use of diuretics, can cause magnesium deficiency. Consuming too much caffeine or alcohol, heavy periods and excessive sweating can also cause minor deficiencies.
Food Sources
Foods high in magnesium include dark leafy greens, almonds, cashews, halibut and soybeans. Most fortified cereals and breads contain magnesium. Your body naturally removes an excess of magnesium, but only from dietary sources. This is why consuming too much magnesium from supplements can be so dangerous.
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