The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
“Most magnesium will stay in the body for anywhere from 12 to 24 hours. So it's not something you can just take once, see results, and then never take again,” explains registered dietitian Amanda Li, R.D.
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg. UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health.
Magnesium hydroxide is a laxative for occasional use only - do not take it for more than three consecutive days. It must not be taken to prevent constipation or to 'keep you regular'.
Never begin taking, suddenly discontinue, or change the dosage of any medication without your doctor's recommendation. Severe interactions with magnesium supplement include: baloxavir marboxil.
Early signs of excessive magnesium intake can include low blood pressure, facial flushing, depression, urine retention, and fatigue. Eventually, if untreated, these symptoms can worsen and include muscle weakness, difficulty breathing, irregular heartbeat, and even, in very rare cases, cardiac arrest.
Using magnesium citrate regularly may cause the body to become dependent on it, making it difficult for a person to pass stools without using laxatives. Anyone with chronic constipation should talk to their doctor to find long-term solutions for their symptoms.
Magnesium tablets can be a long-term supplement that you can take for years. Nevertheless, you should always check with your doctor to make sure that you're not exceeding the recommended magnesium dosage.
Long-term magnesium supplementation improves arterial stiffness, a cardiovascular disease risk marker. Effects on endothelial function may be another mechanism whereby increased magnesium intakes affect cardiovascular risk.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Magnesium for sleep
Some studies have found that magnesium supplements can: Make it easier to fall asleep. Improve sleep quality. Reduce symptoms of restless legs syndrome, which can interfere with a good night's sleep.
Although many people use magnesium for sleep support, it isn't known to cause tiredness during the day. However, if you want to maximize the benefits for better sleep, it's best to take your magnesium supplement an hour or two before bedtime.
Magnesium is important for maintaining muscle and nervous system function, cardiac electrical properties, and for supporting immune system as well as regulating glucose and insulin metabolism [2,3].
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Coffee does not directly affect magnesium in your body. But it halts the further absorption of magnesium gradually in your intestines. The more coffee you consume, the less your magnesium absorption rate gets. But a heavy dose of coffee can lead to magnesium depletion.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Most authorities state that doses less than 350 mg daily are safest for most adults; in other words, the “daily upper intake level” for magnesium is 350 mg for anyone over 8 years old.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
For individuals who need to take magnesium supplements, there is some encouraging news. Contrary to popular belief, these supplements do not cause weight gain. In fact, having higher levels of magnesium in the body can facilitate weight loss and aid in maintaining a healthy physique.
Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Magnesium is needed for many functions in the body. This includes the physical and chemical processes in the body that convert or use energy (metabolism).