Many body processes utilize magnesium. The heart, muscles and kidneys require magnesium to function. Magnesium activates enzymes, is involved in energy metabolism and regulates some vitamins and minerals. Whole grains, nuts and green vegetables possess high amounts of magnesium. The average American diet contains enough magnesium to avoid deficiency, but supplementation may be necessary in some disease states. Diuretic use or any disease causing vomiting or diarrhea, diabetes or pancreatitis can lead to magnesium deficiency.
Magnesium Needs
The dietary reference intakes of magnesium, for adolescent and adult males, range from 270 to 400mg daily. Women need slightly lower levels at 280 to 300mg daily. Magnesium needs increase during pregnancy, breastfeeding, recovery from surgery or illness and athletic training.
Gastrointestinal Upset
Stomach upset and diarrhea are the most common side effects with magnesium supplementation. Abdominal cramping may also occur. Magnesium, the active ingredient in milk of magnesia, causes water to enter the intestines through a process called osmosis. Increased water in the intestines increases risk of diarrhea and cramping. This process aids those with constipation but may lead to adverse side effects in those with regular bowel movements.
Calcium Deficiency
Long-term excess intake of magnesium can deplete the body's calcium, reports the University of Maryland Medical Center. Magnesium competes with calcium for absorption in the gut. When excess magnesium is consumed, calcium absorption decreases. Calcium deficiency may result if blood calcium is low to begin with. Bone strength, muscle contraction, central nervous function and hormone secretion are all functions that are affected by calcium, emphasizing the importance of maintaining the calcium/magnesium balance.
Magnesium Overdose
While rare, serious problems can occur with magnesium overdose. The body has the ability to regulate absorption of magnesium if consumed in food. Good food sources of magnesium include halibut, nuts, soybeans and whole grains. The body cannot regulate the absorption as well when supplements are used and the risk of overdose is increased. Magnesium and calcium work in close relationship to regulate heart rate. Excess magnesium can upset this balance and cause a slowed heart rate, muscle weakness, troubled breathing and lowered blood pressure. The National Institutes of Health Office of Dietary Supplements warns against misusing magnesium containing laxatives and antacids. If not used as directed they can cause some of these serious side effects. Check with a health care provider if you have questions regarding proper dosage.
Cautions
Magnesium supplements can interact with a variety of medications and is not appropriate in some disease states, especially in those with kidney diseases. Talk to your health care provider about potential drug interactions and whether magnesium supplementation would be appropriate for you.
References
- Mayo Clinic: Magnesium Supplement (Oral Route, Parenteral Route).
- University of Maryland Medical Center: Magnesium.
- The National Institutes of Health Office of Dietary Supplements: Magnesium.
- "Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride"; Institute of Medicine. Food and Nutrition Board; National Academy Press. Washington, DC, 1999.
Member Comments