What Happens to Your Body When You Take Too Much Magnesium

• Magnesium overdose can happen from taking too much from supplements, but not from foods.
• For supplements, take the recommended dose at or below the upper limit of 350mg.
• To prevent toxicity, choose foods with magnesium, such as nuts, dairy and leafy greens.

Magnesium is a vital mineral that your body needs. It facilitates many biochemical functions in the body, including protein synthesis, blood sugar control and blood pressure regulation. It’s also needed for energy production and the synthesis of DNA and RNA, is important for the structural development of bones and plays a role in transporting calcium and potassium for muscle, heart and nerve function. Needless to say, your body relies on magnesium in a lot of ways.

However, some people may not be getting enough magnesium from their diets, which is why doctors may recommend a supplement, especially to address certain problems, like constipation, sleep problems and muscle cramps, says Laura Purdy, M.D., a board-certified family medicine physician. But as useful as a supplement may be, is there such a thing as taking too much magnesium? We consulted the latest research and spoke with medical experts on what happens to your body if you take too much magnesium, including the warning signs to look out for.

Potential Risks You Should Know About

Magnesium overdose—also known as hypermagnesemia—is highly unlikely. The Tolerable Upper Intake Level (UL), set by the Food and Nutrition Board at the Institute of Medicine of the National Academies, for supplemental magnesium is 350 mg; this is the maximum daily intake unlikely to cause adverse health effects. Eating too much magnesium from food is not harmful. However, high doses of magnesium via dietary supplements, such as magnesium oxide, citrate or chloride, can cause trouble. “This is, generally speaking, fairly rare, but if you take too much magnesium you may experience diarrhea, nausea and possibly some cramping,” says Purdy.

If you’re taking a supplement, stick to the limit of 350 mg of supplemental magnesium per day unless your health care provider specifically suggests a higher dose, says Katy Dubinsky, Pharm.D..

Common side effects of excessive magnesium intake include:

• Diarrhea
• Nausea
• Stomach cramps
• Low blood pressure
• Muscle weakness
• Irregular heartbeat
• Vomiting
• Facial flushing
• Retention of urine (an inability to empty all of the urine from your bladder)
• Depression
• Lethargy and muscle weakness
• Cardiac arrest

How Much Can You Take?

The current Recommended Dietary Allowance (RDA), which is the average daily intake sufficient to meet the nutrient requirements of nearly all healthy individuals, for magnesium from all sources for adults is:

• Ages 19 to 30: 400 mg (males) and 310 mg (females)
• Ages 31 and over: 420 mg (males) and 320 mg (females) 

The recommended amount of magnesium may be higher than the UL because the UL is only for supplements, and the recommended amount includes magnesium from all sources, including supplements and medications. Magnesium is naturally present in many foods, such as almonds, spinach, kidney beans and tofu. If you’re not getting enough of it, some doctors might recommend taking a supplement. “It’s important to connect with your doctor to discuss your current diet and a proper dose for your body specifically,” says Purdy. “The recommended dose will range depending on the supplement and the brand. It’s important to follow the label instructions and consult with your doctor, taking your current diet and needs into consideration. It is also recommended to take the supplement with food when possible,” she explains.

Is a Magnesium Supplement Safe for Everyone?

While hypermagnesemia is rare, it’s something to keep in mind, particularly if you have a chronic illness. For example, if you have impaired kidney function or kidney failure, you may be at a higher risk for experiencing symptoms of a magnesium overdose.

Taking very high doses of magnesium, such as 5,000 mg found in some antacids and laxatives, has been associated with cases of magnesium toxicity. That doesn’t mean you should avoid these; instead, make sure you’re following the directions on the label when taking these medications.

Unfortunately, magnesium supplements may not mix well with other medications, including:

• Bisphosphonates (used to treat osteoporosis), which can decrease the absorption of magnesium in the body. 
• Certain antibiotics should be taken at least two hours before, or four to six hours after, taking a magnesium supplement.
• Diuretics can increase the loss of magnesium in urine and cause deficiency. 

What to Look for in a Magnesium Supplement

To prevent a magnesium overdose, Dubinsky suggests focusing on food sources of magnesium. “Consumers should concentrate on including foods high in magnesium, such as leafy greens, nuts, seeds, whole grains, legumes and dairy products, in their diets to treat deficiency,” she says.

However, if buying a supplement is necessary and recommended by a medical professional, follow these tips from Dubinsky:

• Purchase high-quality supplements that have been tested for purity and effectiveness. Make sure your product has been independently verified.
• Choose forms of magnesium with high bioavailability, such as magnesium citrate.
• Don’t take more than 350 mg per day, the recommended daily upper limit, unless a health care professional specifically recommends it. 
• Ask a health care professional if other medications or supplements you are taking could interact with a magnesium supplement. 

Our Expert Take

Magnesium is a necessary nutrient for a multitude of bodily functions including protein synthesis, muscle and nerve control, managing blood pressure and blood sugar and more. If you are deficient in magnesium, your health care provider might recommend taking a supplement. The UL is 350 milligrams of supplemental magnesium a day, and rare cases of overdose symptoms (like diarrhea, nausea and vomiting, muscle weakness, irregular heartbeat, low blood pressure) have occurred when a person consumes a very large dose of magnesium in a day. If you started taking a magnesium supplement and are experiencing the symptoms associated with magnesium toxicity above, call your health care provider. This is especially important if you have a kidney disorder.

Frequently Asked Questions

• What are the signs of too much magnesium?

  Diarrhea, nausea, stomach cramps, low blood pressure, muscle weakness, irregular heartbeat, vomiting and facial flushing are some of the symptoms of magnesium toxicity.

• How much is too much magnesium per day?

  According to the tolerable upper limit set by the Dietary Guidelines for Americans, no one over the age of 9 should be consuming more than 350 milligrams of magnesium in supplement form per day.

• Should you take magnesium every day?

  If your provider recommends taking a magnesium supplement, then, yes, you may be advised to take magnesium every day. Keep in mind that ‘“not everyone needs a magnesium supplement, or even the same amount,” says Purdy. If you don’t think you get enough magnesium from your diet, speak with your doctor, who can advise you on supplementing.

• How can you get rid of excess magnesium in your body?

  Because magnesium is released through urine, taking a diuretic will help to flush out the excess magnesium in your body. Experts also say that you should stop taking a magnesium supplement if you suspect you have taken too much. Then, speak to a health care provider about how to move forward to take care of your magnesium needs.