Can you get too much magnesium?
Yes, you can take too much magnesium. EFSA has set an acceptable upper limit of 250 mg per day from supplements, in addition to what you already get through food.
The mineral is more popular than ever and appears in podcasts, on social media, and on the shelves of almost every drugstore. This is logical, as magnesium is involved in more than 300 processes in your body. But this popularity raises questions. When does it become too much, and what are the signs?
When do you get too much magnesium?
You get too much magnesium when you take more than 250 mg per day through supplements, in addition to your regular diet. This is the acceptable upper limit set by EFSA. Magnesium from food does not count here, as an excess through food is virtually impossible.
The Health Council recommends a daily allowance of magnesium of 350 mg for adult men and 300 mg for adult women. This applies to your total intake: food and supplements combined.
Good to know: this upper limit is not based on serious health risks. The limit primarily exists to prevent intestinal complaints, with diarrhea being the most common side effect of magnesium.
Can too much magnesium cause side effects?
Yes, too much magnesium can cause side effects. The first sign is almost always diarrhea. Other complaints that can occur with a magnesium overdose include:
- Nausea and abdominal cramps
- Fatigue and muscle weakness
- Headache
- Heart palpitations
- Low blood pressure
Some of these complaints overlap with symptoms of a deficiency, which makes it difficult to draw the right conclusion yourself. In our article about the side effects of magnesium, you can read about the difference for each complaint.
Is too much magnesium harmful?
Yes, too much magnesium is harmful if you consistently take much more than the acceptable upper limit of 250 mg per day via supplements. For healthy adults with normally functioning kidneys, a short-term excess generally leads to nothing more serious than a day or two of diarrhea. Your kidneys excrete excess magnesium through urine.
The story changes with long-term excessive use. In the long term, this can lead to what is medically called hypermagnesemia. This is a rare but serious condition that primarily occurs in people with kidney problems, an overactive thyroid, or cardiovascular diseases. In such cases, the consequences can be more severe.
Complete magnesium poisoning is exceptional in healthy individuals. In practice, it almost exclusively occurs with intravenous administration or severe renal insufficiency.
How do I prevent taking too much magnesium?
You prevent a magnesium overdose by taking no more than 250 mg per day via supplements and by taking into account what you already get through food. Choose one supplement instead of multiple formulas at the same time and follow the dosage on the label. If in doubt, start with a lower dosage and build up slowly.
Which type of magnesium best suits your routine depends on your personal preference and goal. Check out BeatsWell's magnesium collection for an overview of available forms.
This article is for informational purposes only and does not constitute medical advice. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health.
