Your body needs magnesium to perform functions ranging from keeping a steady heartbeat to maintaining normal muscle function. Since magnesium plays an important role in your overall health, you should make efforts to get enough in your daily diet. However, if you choose to take a magnesium supplement, it's important to be aware of safe dosage. Always talk to your physician before taking magnesium supplements or changing your diet to increase magnesium.
Sources
Dietary sources of magnesium include tofu, legumes, whole grains, wheat bran, almonds and leafy green vegetables. You also can take magnesium in a variety of forms, including powders or supplements labeled as magnesium citrate, magnesium gluconate or magnesium lactate. Always choose supplements from respected manufacturers that are evaluated by third-party companies for safety -- these should be labeled as such because lead has been found in some magnesium supplements, according to "Bloomberg Businessweek." If you do take supplements, storing them in a cool, dry place away from sunlight can ensure your magnesium supplements remain at their labeled strength and safety.
Drug Interactions
Certain medications can interact adversely with magnesium supplements. Always disclose any supplements, such as magnesium, you may be taking to your physician to ensure your medications will not react adversely with your magnesium supplements. Examples of medications that interact with magnesium include antibiotics such as tetracycline, minocycline and doxycycline. Medications used to treat high blood pressure, diabetes, digoxin, diuretics and hormone replacement therapy all can be affected by magnesium supplements.
Toxic Side Effects
Adverse side effects are not associated with consuming foods that contain magnesium. However, taking excess magnesium supplements is associated with causing side effects. The most common side effects are upset stomach and diarrhea. If you experience a health problem such as impaired kidney function, your body may not be able to sufficiently filter magnesium. Excess magnesium in the blood can lower your blood pressure and cause muscle weakness and trouble breathing. In very severe instances of elevated magnesium levels, you can experience cardiac arrest.
Dosage Recommendations
If you take magnesium supplements, do not exceed the tolerable upper limit intake dosage of 350 mg per day, according to the Linus Pauling Institute. This is the highest amount of magnesium you can take in supplement form without experiencing side effects such as stomach upset. You can get higher amounts of magnesium via whole foods without experiencing these adverse side effects, however. The recommended allowances include 400 mg per day for men ages 19 to 30 or 310 mg per day for females the same age, according to the Office of Dietary Supplements. Men older than age 31 can consume 420 mg per day while women the same age can consume 320 mg per day.
References
- Linus Pauling Institute; Magnesium; Jane Higdon, Ph.D.; April 2003
- University of Maryland Medical Center; Possible Interactions With Magnesium; May 2007
- Office of Dietary Supplements: Magnesium
- University of Maryland Medical Center; Magnesium; June 2009
- "Bloomberg Businessweek"; How Safe Are Diet Supplements?; January 2006
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