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Magnesium is essential for a wholesome physique, and comes from the meals we eat and any dietary supplements we take.
When you’re undecided whether or not taking dietary supplements is secure for you, otherwise you wish to know the best dose and any potential unwanted side effects, learn on for extra data.
Is magnesium secure?
Sure. Actually, it’s certainly one of seven primary minerals that our our bodies want in pretty massive quantities to have the ability to operate correctly. With out it, we would develop a magnesium deficiency.
Taking magnesium dietary supplements is secure offering you don’t go too far over the really helpful dose to your age. These really helpful doses are set out beneath.
If in case you have a medical situation, it’s at all times value checking together with your physician that it’s secure to start taking magnesium dietary supplements.
Is it secure to take every single day?
Sure, so long as you retain to the really helpful every day dose, which is about by the Authorities’s Division of Well being.
Grownup males are suggested to take not more than 300 mg every day, whereas grownup girls should not exceed 270 mg (until they’re pregnant, when the really helpful dose will increase to 400 mg). For youngsters, the dosages are a lot decrease.
See What dosage of magnesium ought to I take? to learn extra about really helpful every day dosages for adults and youngsters.
It’s value mentioning that these dosages are just for dietary supplements taken orally (e.g. tablets). Transdermal magnesium dietary supplements—these you apply on to your pores and skin, like lots of BetterYou’s merchandise—don’t have any higher restrict.
Learn extra about transdermal magnesium right here.
Is it secure to take when pregnant?
Sure. There’s no scientific proof to level to any dangers related to taking magnesium dietary supplements throughout being pregnant, or later when breastfeeding.
Actually, the really helpful every day dosage for pregnant girls will increase from 375 mg to 400 mg for dietary supplements taken by mouth. Once more, with transdermal magnesium dietary supplements, there isn’t a most dose.
Is it potential to take an excessive amount of magnesium?
At current, there’s little medical proof to point out that taking excessive doses of magnesium over an extended time period could be dangerous.
There’s an opportunity that taking extraordinarily excessive doses of magnesium might have some dangerous unwanted side effects. However so long as you keep on with 400 mg or much less a day from dietary supplements, you shouldn’t have any issues. Taking greater than this isn’t really helpful until you’re below medical supervision.
When you’re wholesome, you’re unlikely to absorb a surplus of magnesium from meals as your kidneys eliminate any extra quantity in your urine1.
What are the unwanted side effects of taking magnesium? – “magnesium supplement dosage”
Can it trigger joint ache or muscle ache?
Magnesium is a pure muscle relaxant so shouldn’t trigger you any ache. There have been instances of individuals feeling ache or stiffness of their joints or muscle groups whereas taking magnesium, however these are uncommon.
As muscle ache isn’t a standard aspect impact of excessive magnesium consumption, it’d truly be that your consumption is simply too low.
For most individuals, magnesium causes no ache and helps to strengthen bones and hold muscle groups functioning healthily.
Can it trigger numbness, tingling or itchiness?
Taking oral magnesium dietary supplements shouldn’t trigger any numbness, tingling or itchiness in your pores and skin. These emotions, actually, might be an indication that you’ve got a magnesium deficiency, significantly in the event that they happen in your ft, palms or face.
Magnesium helps together with your nervous system and nerve endings, and any deficiency within the mineral could cause nerve injury, which ends up in that tingling or numb sensation.
Transdermal magnesium could cause a tingling or feeling of itchiness when first utilized to the pores and skin. Nevertheless, that is often an indication of low magnesium ranges and can subside as ranges enhance.
Can it trigger tiredness?
It shouldn’t. Taking magnesium is confirmed to enhance sleep, and higher sleep ought to go away you feeling extra refreshed and energetic.
When you really feel drained, this would possibly truly counsel you aren’t getting sufficient magnesium—it’s impossible to be a consequence of the dietary supplements themselves.
Can it trigger diarrhoea?
As magnesium is a pure muscle relaxant, taking massive doses orally can have a laxative impact.
Transdermal magnesium doesn’t have the identical results because it absorbs via your pores and skin slightly than go via your digestive system.
Sources
1: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
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