Magnesium is an essential mineral and macro nutrient needed to make your body healthy. It is also necessary for some of the most vital chemical processes in the body. Basically, you need this mineral for proper body functioning.
Like most minerals, taking too much magnesium could be risky. An over-consumption or having too much of this mineral in your diet could result to some uncomfortable side effects. This is the reason why you should eat just the right amount of foods that contain rich amounts of this mineral.
Always follow the recommended dietary allowance to avoid over-consumption. If you are suffering from a deficiency, you have to consult a competent health professional to know the right amount you need.
The Most Common Effects of Too Much Magnesium
Having too much of this mineral in your diet could result to an upset stomach. You could experience episodes of diarrhea accompanied by stomach pains. Take note that the recommended intake for adult males is 420 mg per day. The recommended consumption for women and smaller children is lower.
If you go beyond the upper limit, then you are probably taking too much magnesium. Excessive consumption which is five times the recommended upper limit could cause uncomfortable diarrhea, loose stools, and debilitating stomach aches.
Some people may experience other side effects when they include too much magnesium in their diets. Symptoms may include dizziness, nausea, and general fatigue or muscle weakness. It could also increase the toxicity levels of your body and might impede the proper functioning of some of your vital organs.
Serious side effects may include tightness in the chest, breathing difficulties, and dryness and swelling of the mouth. Rashes on the skin could appear if the mineral becomes too toxic. If you experience some of these symptoms, then you need to quickly consult a doctor. You have to know immediately if you are consuming too much magnesium in order to avoid the side effects.
Ways to Avoid the Side Effects of Magnesium
In order to avoid the side effects described above, the best thing that you can do is to stick to the recommend dietary allowance. Remember, the upper limit for men is 420 mg of magnesium per day. Women should only consume 320 mg per day. Lactating mothers and pregnant women should get more but must not exceed the upper limit for males.
Always make sure that your diet is properly balanced to avoid consuming too much of this mineral. If you need to get a food guide, then you can easily get one from your primary health provider.
There is no need to worry as long as your meals are properly balanced. Just consume just the right amount of green leafy vegetables, fish, and wheat based foods. You should also eat nuts in moderation in order to avoid diarrhea. These foods are rich in magnesium and could really help your body. But you have to keep in mind that consuming too much of anything is always bad for your health.