"Magnesium is found in nuts and seeds, legumes, whole grains, low-fat dairy, leafy greens, and even water. According to Harvard Health Publishing, any well-balanced, nutritious diet should meet the 320-milligram requirement for women and the 420-milligram quota for men."
"The National Institute of Health says adults should consume no more than 350 milligrams of supplemental magnesium per day. Though rare, excess amounts from supplements can lead to symptoms like nausea, diarrhea, and abdominal cramping, as well as difficulty breathing, cardiac arrest, and an irregular heartbeat."
"People with kidney, heart, or gastrointestinal diseases, as well as the elderly, face a higher risk of hypermagnesemia due to certain medications containing the mineral."
Magnesium is an essential mineral that supports brain health, nerve and muscle function, and stress relief. While many adults don't consume enough magnesium, a well-balanced diet typically provides the recommended 320 milligrams for women and 420 milligrams for men through sources like nuts, seeds, legumes, whole grains, low-fat dairy, leafy greens, and water. The primary risk occurs with supplementation; consuming more than 350 milligrams of supplemental magnesium daily can cause hypermagnesemia, leading to nausea, diarrhea, abdominal cramping, difficulty breathing, cardiac arrest, and irregular heartbeat. Individuals with kidney, heart, or gastrointestinal diseases, as well as elderly people, face higher hypermagnesemia risks due to medications containing magnesium. Medical professionals recommend obtaining nutrients through food rather than supplements whenever possible.
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