Magnesium is a vital nutrient for our body. In excess, it can also cause us problems

Magnesium (Mg) is the 12th element on the periodic table and, like phosphorus, potassium and iron, it is also a necessary nutrient for the proper functioning of our body. When we do not manage to accumulate enough magnesium in our body, we may have to resort to magnesium supplements.

But that also implies a hypothetical risk: what happens? If we overdo it with the magnesium dosecould this pose a health risk?

Before studying the risks of excess magnesiumit is important to know what its benefits are and why it is so important in our biological functions. As explained According to Harvard School of Public Health, magnesium is useful for more than 300 enzymes to generate their chemical reactions and works as an electrical conductor within our body.

This means that this element is vital for the proper functioning of the heart, bones, muscles and nerves. Problems resulting from magnesium deficiency can be diverse, such as a greater likelihood of suffering bone fractures, migraines, depression, cardiovascular diseases or diabetes.

Under normal conditions we obtain the magnesium that our body needs from the foods we eat. Among the foods rich in magnesium We can find some nuts such as almonds or peanuts; also legumes such as beans and soybeans, brown rice; beef and chicken, or fish such as salmon; banana; dark chocolate; or dairy products such as milk and yogurt.

With these foods we can reach the recommended daily amount, which, again According to the Harvard School of Public Healthis between 400 and 420 mg per day for adult men and between 310 and 320 mg per day for adult women, with the exception of pregnant and lactating women, in which case the recommended daily dose would be between 350 and 360 mg.

Experts point out that there is a tolerable upper level of consumption for magnesium. This would be in the 350 milligramsbut only consider the contribution that we get from supplements and other medications such as antacids and laxatives. The reason is that our kidneys are usually perfectly capable of eliminating excess magnesium from food.

Normally, the high magnesium content of laxatives is not a problem precisely because of their laxative effect: it passes through the body before being absorbed. However, medications containing magnesium are a risk factor for magnesium poisoning.

Risk factors also include: kidney problemsSince these organs are involved in the purification of excess magnesium, their problems can lead to the accumulation of this element in our body.

Too much magnesium

Excess magnesium in our body is called hypermagnesemiawhich is clinically defined as a serum concentration of the element greater than 2.6 mg/dL. The risk of suffering from magnesium poisoning is therefore very low, but not non-existent.

Symptoms The symptoms of this deficiency can be varied. These include nausea, vomiting, diarrhea, depression and loss of mood, loss of muscle strength and low blood pressure. However, excess magnesium It can also translate into heart problems and even a heart attack.

The risk of an overdose is virtually non-existent in healthy people. People with kidney problems are at greatest risk. If our kidneys fail to remove excess magnesium from our bodies, taking supplements and medications containing high amounts of magnesium may pose a risk.

Vitamin and mineral supplements have gained popularity over the past few years. Sometimes necessary, sometimes redundant, the possibility that we overconsume of some should not be disdained. That is why it is important to inform yourself and consult with specialists in the health field.

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