Most people get plenty of magnesium just from their diet and usually don’t need to take supplements. But taking too much magnesium in supplement form can actually be harmful.
Is Magnesium Safe to Take?
When used properly, magnesium supplements are generally safe for most adults—especially if you're taking less than 350 mg per day. Still, some people might experience side effects like stomach upset, nausea, vomiting, or diarrhea.
Taking more than 350 mg daily without medical supervision isn’t recommended. High doses can lead to serious health problems like irregular heartbeat, low blood pressure, slowed breathing, confusion, coma, or even death.
Magnesium During Pregnancy & Breastfeeding
Magnesium is usually safe during pregnancy and breastfeeding if taken in doses below 350 mg daily. However, using it to prevent preterm labor may come with risks to the baby. Also, long-term IV use (over 5 days) might cause bone and brain issues in newborns. So, stick to doctor-approved doses.
Magnesium for Kids
In small amounts, magnesium is safe for kids. Here are the recommended max daily doses by age:
- 1–3 years: under 65 mg
- 4–8 years: around 110 mg
- Over 8 years: up to 350 mg
High doses in children are generally unsafe, so always follow pediatric advice.
When to Be Cautious with Magnesium
There are some health conditions where magnesium supplements should be used with caution:
- Bleeding disorders: Magnesium can slow blood clotting, increasing bleeding risk.
- Diabetes: Poorly controlled diabetes affects how well your body absorbs magnesium.
- Older adults: They may absorb less magnesium and often have other conditions affecting its levels.
- Heart block: High-dose IV magnesium isn’t safe for those with heart block.
- GI disorders: Conditions like Crohn’s or inflammation can reduce magnesium absorption.
- Kidney disease: Poor kidney function means magnesium can build up dangerously. People with kidney failure should avoid supplements.
- Restless Legs Syndrome: Some people with this condition have high or low magnesium levels—research is still unclear.
Drug Interactions to Watch Out For
Magnesium supplements can interact with several medications. Here’s what to watch:
- Antacids: May reduce magnesium’s laxative effects.
- Antibiotics: Can interact with magnesium, either causing muscle problems or reducing the antibiotic’s effectiveness. It’s best to take antibiotics at least 2 hours before or 4–6 hours after magnesium.
- Bisphosphonates: Magnesium lowers how much of these bone medications your body absorbs.
- Digoxin: Magnesium may reduce how much of this heart medication your body absorbs.
- Gabapentin: Taking it with magnesium may reduce its effectiveness.
- Diabetes meds: Some magnesium salts can increase how much of the drug is absorbed, raising the risk of low blood sugar.
- Blood pressure meds: Magnesium may intensify the effect of calcium channel blockers, possibly causing very low blood pressure.
- Blood thinners: Magnesium might slow clotting, increasing bleeding risk when taken with anticoagulants.
- Muscle relaxers: Taking both can lead to enhanced side effects like excessive relaxation or weakness.
- Diuretics: Some can increase magnesium levels in the body too much when taken together.
When Might You Need Magnesium Supplements?
Most people can get what they need from food, but supplements might help if you’re not getting enough—especially if you have certain health conditions like Crohn’s disease, kidney issues, or parathyroid problems, or if you're taking specific medications like those for diabetes or cancer. Older adults may also benefit. But don’t self-prescribe—talk to your doctor first.
What Happens if You Take Too Much?
It's rare to overdose on magnesium from food, but it can happen with supplements—especially in people with kidney problems. Signs of taking too much include:
- Diarrhea
- Nausea or vomiting
- Muscle weakness
- Fatigue
- Low blood pressure
- Heart rhythm issues
- Urine retention
- Trouble breathing
- Cardiac arrest (in extreme cases)
If you notice these symptoms after taking magnesium, contact your doctor immediately.
Types of Magnesium Supplements
- Magnesium Citrate: Commonly used for constipation or colon prep before procedures.
- Magnesium Oxide: Also used for constipation; similar to citrate.
- Magnesium Threonate: May help with stress, sleep, and mood, as it crosses the blood-brain barrier.
- Magnesium Glycinate: Easily absorbed; often used for muscle cramps, twitching, or sleep issues.
- Magnesium Lactate: Often taken for indigestion or stomach upset. Best with food. Those with heart or kidney problems should ask a doctor first.
- Magnesium Sulfate (Epsom salt): Often used as a soak for sore muscles or as a laxative. Check with a doctor before using it that way.
Why Magnesium Matters
- Cell movement: Magnesium helps cells move and heal wounds.
- Structure building: It’s key for building bones, membranes, and chromosomes.
- Vital body functions: It supports over 600 body reactions, including:
- Turning food into energy
- Making proteins
- Controlling muscle movements
- Maintaining DNA and repairing genetic material
- Regulating nerves and brain signals
Recommended Daily Magnesium Intake
| Age Group | Daily Recommended Amount (mg) |
|---|---|
| 0–6 months | 30 mg |
| 7–12 months | 75 mg |
| 1–3 years | 80 mg |
| 4–8 years | 130 mg |
| 9–13 years | 240 mg |
| Boys 14–18 | 410 mg |
| Girls 14–18 | 360 mg |
| Men 19–30 | 400 mg |
| Women 19–30 | 310 mg |
| Men 31+ | 420 mg |
| Women 31+ | 320 mg |
| Pregnant teens | 400 mg |
| Breastfeeding teens | 360 mg |
| Pregnant women 19–30 | 350 mg |
| Breastfeeding women 19–30 | 310 mg |
| Pregnant women 31–50 | 360 mg |
| Breastfeeding women 31–50 | 320 mg |
Quick Recap
Magnesium is the fourth most abundant mineral in the human body, and it's crucial for hundreds of essential functions. But your body can’t produce it on its own—you’ve got to get it
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