Overdosing can trigger these symptoms

Magnesium is involved in many processes in the cellular metabolism. In stress and sport, the need increases. It is one of the most popular nutritional supplements in Germany. What symptoms can occur with an overdose?

What is magnesium?

magnesiumAn essential mineral plays an important role in many body functions. As a micronutrient, it is part of the category of quantity elements, which also include other minerals such as calcium, phosphorus and potassium. The body cannot produce magnesium itself, so it has to be absorbed through nutrition. Food with a lot of magnesium For example, are quinoa, bananas and pumpkin seeds.

Much of the magnesium in the body is stored in the bones, which is why it is essential for the preservation of healthy bones. According to the food association Germany, Magnesium is also among other things For the nervous system And the cell division needs.

When are tablets overdosed?

« Optimizing magnesium supply can make an important contribution to prevention. Oral magnesium therapy is harmless and inexpensive, » writes the Society for Magnesium Research in a position paper. According to the German Nutrition Society (DGE), a daily admission of 350 mg is recommended for adult men, while 300 mg per day is proposed for women. Popular nutritional supplements usually start with a dose of 300 mg. On the packaging, some manufacturers indicate what percentage the recommended daily requirement is exceeded. This is particularly relevant for combination preparations.

Overdose: You can adhere to these guidelines

Important to know: The day of the day is at the Taking magnesium from the dosage of the nutritional supplement and the supply of food. The Federal Institute for Risk Assessment (BfR) therefore recommends 250 mg a day as a maximum amount for supplements. There is a simple reason for this: There is no diarrhea as a side effect until this dosage. From 250 mg, the risk of gastrointestinal complaints should increase according to the BFR. The consumer center warns of side effects such as drop in blood pressure and muscle weakness from a dosage of 2500 mg a day.

According to the Society for Magnesium Research Magnesium deficiency Doses between 243 and 486 mg used a day. This is safe and risk -free with normal kidney function.

If you have symptoms and really want to use magnesium therapeutically, you should consult a doctor and set the doses based on the blood values. With a proven defect, significantly higher doses are initially administered in order to supply the body with the necessary nutrient as quickly as possible. The individual conservation dose – the dosage that is necessary to maintain healthy blood values ​​- can then be administered on the basis of further blood values.

It can differ significantly from the daily recommendation of the DGE because, depending on the constitution, every body has a different nutrient requirement. « With additional loads such as stress,, pregnancy Or the body consumes more magnesium and excretes larger quantities of the kidneys, « writes the association for independent health advice.

Overdose: These symptoms can occur

An overdose of magnesium is rare, as metabolic expert and internist Helena Orfanos-Boeckel writes in her guide « nutrient therapy ». « Before it gets too much, you usually get diarrhea, » she says. Then there is a further intake according to the German Heart Foundation Braked anyway, so that there is rarely a critical overdose. Nevertheless, the following symptoms can occur:

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• Paralysis: With a very high magnesium intake, typically over 2500 mg daily, paralysis can occur.
• Gastrointestinal complaints: Even with slightly increased doses over 300 mg, diarrhea and other gastrointestinal problems can occur, which often limit the further use of magnesium.
• Hypermagnesaemia: In patients with severe kidney dysfunction, due to the reduced elimination ability, increased magnesium values ​​can occur in the blood, which can lead to further health problems.

The tolerance depends not only on the dosage, but also on the active ingredient. There are dietary supplements with inorganic and organic magnesium compounds that have a different bioavailability. According to the doctor, for example, some patients tolerate organic magnesium citrate better, others would better tolerate magnesium oxide.

By the way: Vitamin D and magnesium do not have to go together taken and between taking Zinc and magnesium, also does not have to distance be adhered to.