These side effects can occur when taking it

Magnesium is essential for many body functions, but the right daily dose can vary greatly. Overdose can lead to unpleasant side effects.

This effect has magnesium

Magnesium is one of the quantity elements, which also include calcium, phosphorus and potassium. Since the body cannot produce magnesium itself, it must be absorbed through food. Foods that are rich in magnesium For example, are quinoa, bananas and pumpkin seeds.

According to the food association Germany, a large part of the magnesium is in the bones. It is involved in more than 600 reactions in the body and supports the following metabolic processes:

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• Energy metabolism
• Nervous system
• Muscle function
• Protein synthesis
• Cell division
• Conservation of normal bones

A healthy body needs so much magnesium

The German Society for Nutrition (DGE) recommends a daily admission of 350 mg for adult men and 300 mg for women. Dietary supplements usually start with a dose of 300 mg.

Side effects: How safe is magnesium?

« Oral magnesium therapy is safe, harmless and inexpensive, » says a position paper from the Society for Magnesium Research. Doctor and metabolic expert Helena Orfanos-Boeckel also wrote in her guide « nutrient therapy » that almost everyone can use 300 milligrams of magnesium every day. « Those who don’t need it out again, » writes the expert.

Unwanted effects, i.e. side effects that can occur in the context of drugs, also occur with magnesium, but usually only from higher doses.

« Blind » – that is, without previously testing the blood values ​​- dietary supplements with magnesium are considered safe according to the Federal Institute for Risk Assessment (BFR) up to a dosage of 250 mg. The institute also includes magnesium from food in this maximum amount. From 250 milligrams, the risk of getting diarrhea increases from tablets.

Magnesium: These side effects can occur

One Overdose of magnesium can according to the German Heart Foundation have different side effects that can be different depending on the dosage:

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• Gastrointestinal complaints: Even with slightly increased doses over 300 mg, diarrhea and other gastrointestinal problems can occur. This is often the first sign of an overdose.
• Paralysis symptoms: Very high magnesium recordings, typically over 2500 mg daily, can lead to paralysis. However, this is very rare and usually only occurs with extreme overdose.
• Hypermagnesaemia: In patients with severe kidney dysfunction, due to the reduced elimination ability, there may be increased magnesium values ​​in the blood, which can cause further health problems. Symptoms of hypermagnesaemia can be nausea, vomiting, breathing difficulties and low blood pressure.

Cardiologist Frank-Chris Schoebel, senior doctor on University Hospital Düsseldorfalso mentions the following side effects of an overdose:

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• Fluctuations in blood pressure: Magnesium can lower blood pressure. If the blood pressure drops too much, this can lead to dizziness and drowsiness.
• Cardiovascular problems: Too much magnesium can cause palpation, irregular heartbeat and inner restlessness. In extreme cases it can even trigger panic attacks.
• Increased body temperature: An overdose can increase the body temperature, which leads to a feeling of overheating and increased sweating.
• Sleep disorders: Too much magnesium can lead to insomnia and restless sleep.

Side effects of various magnesium compounds

The tolerance of magnesium depends not only on the dosage, but also on the type of magnesium connection. There are dietary supplements with inorganic and organic magnesium compounds that have different bioavailings. Some people tolerate organic magnesium citrate better, while other magnesium oxide prefer. « Magnesium oxide may be saved better in the body, while the citrate is absorbed into the body faster, » writes Orfanos-Boeckel.

How should you take magnesium?

If you want to use magnesium therapeutically, you should ask your doctor for advice and have the dosage determined using the blood values. With a proven Magnesium deficiency At the beginning, higher doses may be necessary to quickly fix the lack of nutrients. After that, the individual dose should be determined to maintain healthy blood values. It can vary greatly depending on the physical condition, since additional stress such as stress, pregnancy or intensive sport increases the need for magnesium.