What are the side effects of magnesium and how can they be avoided?
Lucas PINOS
11 min
Summary
Magnesium is essential to our well-being: it boosts energy, relaxes muscles, and helps us stay calm when faced with stress. 💪 Yet, 7 out of 10 French people don't get enough of it. Fatigue, nervousness, muscle discomfort... What if you were one of those who needed magnesium ?
But be careful, know that choosing the right magnesium and the right dose is just as important as consuming it. If the dose is wrong or the wrong choice, it can sometimes cause some small digestive surprises 😬 So, how can you enjoy the benefits of magnesium without falling into the trap of side effects ? We'll give you all our tips for enjoying magnesium with peace of mind!
What is the role of magnesium and what are the recommended doses?
Role of magnesium in the body
Let's take a look at the official claims. Do you know what they are? They are statements validated by health authorities or regulatory bodies, which prove that a nutrient has a beneficial effect on our bodies. And when it comes to magnesium:
It helps combat the feeling of fatigue by supporting essential bodily functions.
It contributes to normal energy-yielding metabolism: Magnesium helps the body produce and use the energy it needs to function throughout the day.
It contributes to the normal functioning of the nervous system: Magnesium helps maintain the balance of the nervous system, influencing everything from stress management to concentration.
It contributes to normal muscle function: Magnesium is important for muscle contraction and relaxation, thus preventing muscle discomfort and promoting smooth movements.
-
Magnesium contributes to the maintenance of normal bones, helping to support the structure of our bones and working with other minerals, such as calcium.
Magnesium is therefore a very important nutrient for our bodies. But you're probably wondering: how much magnesium do you need to enjoy all these benefits?
Recommended Daily Intakes (RDI) of magnesium
The RDA is a reference that indicates the amount of nutrients you should consume daily to maintain good health. But be careful, it all depends on your age and gender! Here's a quick guide to help you determine how much magnesium you should aim for:
Profile |
Recommended intake of magnesium (mg/day) |
| Children (1-3 years) |
80 mg |
Children (4-8 years) |
130 mg |
Children (9-13 years) |
240 mg |
Teenagers (14-18 years old) |
410 mg (boys) / 360 mg (girls) |
Adults (men) |
400-420 mg |
Adults (women) |
310-320 mg |
Pregnant/breastfeeding women |
350-400 mg |
Seniors |
400 mg |
Of course, the best source of magnesium is right on your plate ! Especially if you love whole grains, legumes, seafood, oily fish... and of course, chocolate! Dietary supplements can also provide a very useful boost. But be careful, too much magnesium and it opens the door to side effects ... 🚀💨
We recommend you
Magnesium Bisglycinate
Synergistic formula based on 3rd generation magnesium bisglycinate.
- ✅ High absorption magnesium
- ✅ 300 mg of magnesium per dose
- ✅ With Taurine and Vitamin B6
- ✅ Made in France
What are the side effects of excessive magnesium consumption?
So, what happens if we overdo it with magnesium ? Generally, it's a powerful ally, but beyond 600 mg per day, beware of the well-known side effects !
Digestive discomfort
The main side effect of magnesium , and by far the most common, is the… laxative effect! Magnesium can be a bit too effective for your digestion! When it's not fully absorbed by your body, it attracts water into your intestines, making your stools looser and making you run to the bathroom. Why is that? Because free magnesium (the magnesium ion Mg²⁺) acts like a sponge, attracting all the water and directing it into your intestines.
But the good news is that organic forms, like magnesium bisglycinate , are much easier on your stomach. Bisglycinate releases magnesium slowly into the intestines, allowing for more efficient absorption by the body. This reduces the risk of digestive side effects , like diarrhea, thanks to less "free" magnesium in the intestines! 🌟
In contrast, magnesium combined with inorganic ions—such as oxide, chloride, or sulfate—is released much faster in your intestines. The result? These forms are more likely to cause digestive discomfort, especially if you consume a lot of them.
In addition to diarrhea, you may also experience digestive discomfort and abdominal pain, especially if your system is a little more sensitive. So, to avoid all these side effects , choose organic forms, such as our magnesium bisglycinate , and respect the recommended doses.
Fatigue and hypotension
Another side effect of magnesium , although very rare, can be excessive fatigue and hypotension (a drop in blood pressure). Magnesium plays an important role in the nervous system and the regulation of blood pressure. When present in excess, it can slow down nerve activity and cause a decrease in blood pressure, which can lead to feelings of weakness, dizziness, lightheadedness, or even fainting in extreme cases.
However, it is important to know that this side effect is extremely rare and generally only occurs with magnesium intakes much higher than the recommended daily dose.
Allergic reactions
Magnesium is generally well tolerated by the body, but, as with any supplement, there can be exceptions. Although very rare, it is possible to have an allergic reaction to magnesium. If this happens, signs may include itching, a rash, or swelling around the face, lips, or throat. In extreme cases, this could cause difficulty breathing, and in these cases, it is important to seek medical help promptly.
Interactions with certain medications
When taking magnesium, be careful with certain medications that it might not work well with. For example, avoid taking it with antibiotics such as cyclines (e.g., doxycycline) or quinolones (e.g., ciprofloxacin), as magnesium can decrease their absorption, making them less effective.
This is also the case with some osteoporosis medications, where magnesium could reduce their effectiveness.
Additionally, if you're taking diuretics (those medications that help you eliminate excess water), taking magnesium can disrupt the electrolyte balance in your body. In short, to avoid all this causing havoc, it's best to space out magnesium intake by at least two hours after taking medication.
How to avoid the side effects of magnesium?
Respect the recommended daily intake
Check the dose indicated on the supplements and do not exceed 420 mg/day for an adult, except on medical advice.
Choosing the right form of magnesium: 3 criteria to keep in mind
Elemental magnesium content
The elemental magnesium content (the Mg²⁺ ion) corresponds to the amount of magnesium actually present in the dietary supplement. The higher the content, the better, as it allows you to benefit from the benefits of magnesium without multiplying the doses. But be careful, a high percentage does not necessarily guarantee better effectiveness if your body struggles to assimilate it. In other words, it's not just the quantity that matters, but also how your body can use it!
Magnesium assimilation
Magnesium absorption is your body's ability to absorb it and send it directly into your bloodstream to do its job. Organic forms of magnesium, such as bisglycinate , are generally much better absorbed than inorganic forms. Why? Because they dissolve better in water , making them easier to pass through the body. As a result, they can be absorbed up to 70%, almost three times more than inorganic forms !
Additionally, organic forms of magnesium have special “gates” in your gut dedicated entirely to them, unlike inorganic forms, which must share these gates with other minerals. As a result, organic forms are better utilized by the body and are generally more bioavailable than inorganic forms.
Digestive tolerance
Finally, a quick word on digestive tolerance! Magnesium that isn't absorbed can attract water into your intestines, which can make your stools looser (and let's face it, no one wants that!). Organic forms, like magnesium bisglycinate , are gentler on the stomach: they release magnesium gradually, which limits the risk of side effects . Inorganic salts, on the other hand, release their magnesium ions more quickly, which can cause some unwanted effects, especially if you overdose. So, to avoid these side effects , always choose organic forms!
To help you, here is a summary of the main characteristics of the different types of magnesium:
Form of magnesium |
Type of magnesium |
% magnesium |
Assimilation |
Laxative effect |
organic |
Bisglycinate |
16% |
Excellent |
Very weak |
organic |
Citrate |
16% |
Good |
Moderate |
organic |
Malate |
11% |
Good |
Weak |
inorganic |
Chloride |
12% |
Medium to low |
Pupil |
inorganic |
Sulfate |
12% |
Medium to low |
Pupil |
Adjust your magnesium intake to avoid side effects
Follow our valuable advice for consuming magnesium with complete peace of mind:
#1 Split up your doses! Rather than swallowing it all at once (and risking overloading your intestines), divide your magnesium into 2 to 3 doses throughout the day.
#2 Pair it with a meal! Take each magnesium dose with a meal: the lipids and starches present in food improve its absorption and reduce the risk of side effects . 🥗 Morning, noon or evening , it's up to you to choose your distribution!
#3 Hydrate! Take a large glass of water with your magnesium for better absorption.
#4 Dose your magnesium gradually to avoid side effects . Be careful, too much at once can have a… let’s say… very laxative effect!
#5 Avoid effervescent forms, especially if you are sensitive to bloating. 🚫
We recommend you
Magnesium Bisglycinate
Synergistic formula based on 3rd generation magnesium bisglycinate.
- ✅ High absorption magnesium
- ✅ 300 mg of magnesium per dose
- ✅ With Taurine and Vitamin B6
- ✅ Made in France
Magnesium: take with caution if…
You have kidney problems: Normally, don't panic; your body eliminates excess magnesium through urine. But if your kidneys are fragile, they may have trouble getting rid of it. And, beyond 1 g/day, it can even cause unwanted deposits... so it's best to avoid it!
You're taking PPIs (acid-blocking medications): These medications, often prescribed for heartburn, can reduce the absorption of magnesium (and other nutrients). Why? Because they reduce stomach acidity, and without a minimum of acidity, magnesium struggles to pass through!
You are undergoing treatment: if in doubt, a quick call to your doctor or pharmacist will be sure you are doing the right thing! ✅
Magnesium: instructions for use without side effects! ✨
Magnesium is essential for the body... provided you take it correctly! By respecting the doses, choosing the right form, and integrating it intelligently into your routine, you will avoid its associated side effects (bye-bye surprise laxative effect! 😅). A little common sense, a few adjustments, and you can enjoy the benefits of magnesium without the slightest worry.
