Magnesium is one vital mineral that everyone has heard of, but common knowledge of how it benefits the body is often lacking. The adult body requires about 25g of magnesium to remain at its healthiest state, however almost everyone does not have enough magnesium on a daily basis. This is when supplements step in and help to fill in the gaps of a diet, but the question is, is it OK to have magnesium every day? This is exactly what we will be investigating today, so stick around and let’s find out more.
Magnesium is a mineral that belongs in a group called macrominerals, these are specific minerals that require you to consume a significantly large amount daily to reap the rewards. There are a variety of benefits magnesium can deliver to the body, such as.
- Improves the body function and treats as well as prevents certain diseases, such as cardiovascular disease, migraines, Alzheimer’s disease, and type 2 diabetes.
- Helps to improve the health of bones by regulating calcium and vitamin D levels supporting bone development and keeping them strong.
- Supports the overall health of nervous system with added mood boosting benefits.
- Research has found that magnesium can maintain the muscle health, including the heart. Magnesium is often prescribed to those recovering from a heart attack for extra support and a precautionary action.
- Plays an important role maintaining good moods whilst alleviating signs of depression.
- Although almost everyone lacks the correct levels of magnesium, consuming the right foods is the easiest way to gain the correct amounts.
There are some common signs that there is a magnesium deficiency, keep a look out for any of these if you feel as though you are lacking the important mineral.
- Loss of appetite
- Fatigue and weakness
- Muscle cramps
- Personality changes
All these symptoms are common when suffering from magnesium deficiency. If you find you are suffering from any of the suggested concerns, you should seek the help of a doctor or GP.
As I have briefly mentioned, you are able to gain the right intake of magnesium thanks to your diet. Some foods contain high levels of magnesium, here are examples of the best sources of magnesium.
- Soy milk
- Peanut butter
- Kidney beans
- Brown rice
- Fortified cereal and grains
- Edamame beans
- Black beans
- Porridge oats
With this variety of these foods and more available, many find a simple change in their diets can help them to consume enough magnesium.
Can too much magnesium hurt you?
If you are introducing magnesium by using foods and your diet, there is no side effects or harm taking too much. Having said that, this is a slightly different story if you are taking magnesium supplements. This is because the percentage of the mineral will be higher and when ingested in capsule form will be digested quicker. If you take the wrong amount of magnesium, you may suffer from with some mild stomach cramps, upset stomach or diarrhoea.
To avoid any unwanted side effects, it is best to consult with doctor before introducing any new supplements into your routine. You may find that including your magnesium supplement with other vitamins and minerals will supercharge its benefits for the body. This is something that can be explored further with the help from your doctor.
How much magnesium should we take daily?
The recommended amount of magnesium daily is about 400-420 mg for men and 310-320 mg for women. This is the amount considered best for adults between the ages of 19 to 51 years. Taking the maximum amount of magnesium supplement as well as consuming magnesium rich foods will not have any negative impact on the body or your health. As I have already mentioned however, there may be some side effects whilst your body is adapting to the mineral. It won’t take too long before your supplements and diet are working together to provide prevention against disease and illness.
How much magnesium is too much per day?
For a grown woman, taking more than 350mg of magnesium is considered unsafe as this will result in a build-up of magnesium in the body leading to irregular heartbeats, low blood pressure, confusion, and other severe problems. Taking magnesium supplements by the mouth and through an IV drip, it is thought to be a safer alternative as these are usually prescribed by medical professionals. Again, if you have any concerns with magnesium and trying to figure out the best way of introducing it into your diet and routine, seek the help of a medical professional.
What medications should you not take with magnesium?
There are some medications that should not be taken with magnesium, such as.
- Blood pressure medication
- Diabetic medication
- Hormone replacement medication for menopause
All of these and some others need you to avoid taking magnesium. This is due to the mineral interfering with their effectiveness and ability to deliver results. Some of these medications are taken to support certain concerns, such as under active thyroid, hormone replacements, heart problems and other health concerns that require the attention of a medical professional. This is why I must empathise on the importance of ensuring you are safe to take magnesium.
Is magnesium good for anxiety?
Yes, it is found that taking magnesium can have a positive impact at reducing signs of anxiety. It can do this by blocking the neurotransmitters that can become overstimulated. Magnesium can provide calming affects and reduce the brain function and regulate hormones back to a normal, relaxed state.
There are also more areas of mental health magnesium can help with such as,
- Higher levels of stress
- Sleep disturbances
- Muscle pain
- Muscle tightness
There you have a little more detail about magnesium and whether it is OK to have every day, don’t forget if you have any further questions, you can come and find one of our health experts over on Instagram.