With Magnesium finally starting to get some of the attention it deserves, I've been asked a lot lately whether it's possible to take too much. Magnesium is crucial for our health, playing a key role in a wide range of bodily functions, from keeping our muscles and nerves working properly and along our nervous system to relax, to supporting our immune system and heart health. But you might wonder—can you actually overdose on magnesium if you take too much? Let’s dive into how important magnesium is for your body, why you might need more of it, and whether you should worry about taking too much.
Why Magnesium Matters
Magnesium is involved in over 300 biochemical reactions in your body. It’s like the unsung hero that quietly makes sure everything is running smoothly. For starters, magnesium is vital for converting the food we eat into energy. It also helps regulate muscle and nerve function, keeps your heartbeat steady, and supports a healthy immune system. Magnesium even plays a role in maintaining strong bones by helping to regulate calcium and vitamin D levels.
When your body doesn’t get enough magnesium, things can start to go haywire. You might experience muscle cramps, fatigue, poor quality sleep or even mood changes. Magnesium also helps control blood sugar levels and supports healthy blood pressure. So, it’s clear that this mineral is a real multitasker—without it, our bodies would struggle to function at their best.
Signs of Magnesium Deficiency
Magnesium deficiency can be tricky to spot because the symptoms are often subtle at first. However, as the deficiency worsens, the signs become more noticeable and can significantly impact your health. Here are some symptoms to look out for:
- Muscle Cramps and Spasms: One of the most common signs of magnesium deficiency is frequent muscle cramps, especially in the legs. Magnesium is essential for muscle relaxation, so when levels are low, you might experience more cramps and spasms.
- Fatigue and Weakness: Feeling unusually tired or weak can be a sign that your magnesium levels are too low. Since magnesium is involved in energy production, a deficiency can leave you feeling drained.
- Mood Changes: Low magnesium levels have been linked to increased anxiety, irritability, and even depression. This mineral helps regulate neurotransmitters that affect your mood, so a deficiency can lead to emotional instability.
- Irregular Heartbeat: Magnesium plays a crucial role in maintaining a healthy heartbeat. If you’re not getting enough, you might notice an irregular heartbeat or even palpitations.
- Poor Sleep: Magnesium helps regulate sleep by calming the nervous system. If you’re having trouble falling asleep or staying asleep, low magnesium levels could be part of the problem.
What Depletes Magnesium Stores?
Even if you’re eating a magnesium-rich diet, certain factors can deplete your magnesium levels. Here’s what you need to watch out for:
- Stress: Chronic stress is a big magnesium zapper. When you’re stressed, your body uses up more magnesium, which can leave your levels depleted over time.
- Processed Foods: A diet high in processed foods can be a problem since these foods are often stripped of their natural magnesium content. This leaves you with less of this essential mineral.
- Medications: Certain medications, like diuretics, antibiotics, and proton pump inhibitors (used for acid reflux), can interfere with magnesium absorption or increase the amount your body excretes through urine.
- Alcohol: Excessive alcohol consumption is another factor that can lower your magnesium levels. Alcohol increases magnesium excretion, which can lead to a deficiency if you’re not careful.
- Intense Physical Activity: If you’re very active, especially if you sweat a lot, you might lose more magnesium than the average person. This is why athletes and those who exercise regularly might need to pay extra attention to their magnesium intake.
How Much Magnesium Do You Need?
For adults, the recommended daily intake is about 320-420 mg per day. These numbers can vary slightly depending on factors like weight, gender, pregnancy, breastfeeding, and age. For kids, it will increase with age and weight, this guide is helpful to find the recommend dose - https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium.
You should aim to eat foods rich in magnesium daily, including leafy green vegetables, nuts, seeds, whole grains, and legumes. However, for many of us our diets and lifestyle (hello stress!) can deplete magnesium levels, making supplementation necessary to maintain good health.
We've formulated our Magnesium Oil to include approximately 33mg of magnesium per spray, so keeping your levels topped up can be as easy as using 6-8 sprays a day as part of your bedtime routine.
Can You Overdose on Magnesium?
With all this talk about magnesium, you might be wondering if it’s possible to get too much of a good thing. The short answer is yes, but it’s quite rare. Magnesium overdose typically only happens if you’re taking high doses of magnesium supplements, particularly if you have kidney problems. That’s because the kidneys are responsible for filtering out excess magnesium, and if they’re not working properly, magnesium can build up in your body.
Symptoms of magnesium overdose can include nausea, diarrhoea, and abdominal cramping. In severe cases, it can lead to more serious issues like an irregular heartbeat or even cardiac arrest. However, for most people with healthy kidneys, the body is pretty good at excreting excess magnesium, so the risk of overdose is low if you stick to the recommended dose.
Can I Use Magnesium Oil and a Magnesium Supplement at the Same Time?
Yes you can, just check the total amount of magnesium you are taking isn't exceeding the recommended daily amount (as we mentioned above). If you're not sure how much magnesium you need, we recommend a visit to your naturopath to help you work out the amount that is best for you.
With so many critical functions in our bodies, Magnesium is a must for maintaining good health and getting enough sleep! Whilst it's important not to over do it, supplementing with Magnesium Oil can be the simplest way to ensure you and your family keep your levels topped up. Get yours here >
