Can you take too much magnesium
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Can You Take Too Much Magnesium?
Magnesium and Bone Health
Magnesium (Mg) plays a crucial role in maintaining normal bone health. Studies have shown that lower serum magnesium levels are associated with osteoporosis, particularly in menopausal women, where about 30-40% exhibit hypomagnesemia1. Additionally, dietary investigations reveal that approximately 20% of people consume less magnesium than recommended, leading to lower bone mineral density and a higher risk of fractures1. Supplementation with magnesium, in forms such as citrate, carbonate, or oxide, at dosages ranging from 250 to 1800 mg, has been shown to benefit bone mineral density and reduce fracture risk1.
Risks of Excessive Magnesium Intake
While magnesium is beneficial, excessive intake can have adverse effects. In the context of chronic kidney disease (CKD), magnesium supplementation has been found to prevent vascular calcification, a serious complication of CKD2. However, it is important to note that too much magnesium can negatively impact bone metabolism2. This suggests that while magnesium is essential, its intake must be carefully balanced to avoid potential negative outcomes.
Conclusion
Magnesium is vital for bone health and can prevent complications such as vascular calcification in CKD. However, excessive magnesium intake can lead to adverse effects, particularly on bone metabolism. Therefore, it is crucial to maintain a balanced magnesium intake to harness its benefits while avoiding potential risks.
Sources and full results
Most relevant research papers on this topic
An update on magnesium and bone health
Lower magnesium levels are linked to osteoporosis, and dietary supplementation with magnesium can improve bone mineral density and fracture risk.
Systematic Review
Highly CitedMagnesium as a new player in CKD: too little is as bad as too much?
Magnesium supplementation effectively prevents vascular calcification in chronic kidney disease, but excessive consumption may negatively impact bone metabolism.
Rigorous JournalThe Role of Magnesium in the Pathogenesis of Metabolic Disorders
Magnesium deficiency may contribute to metabolic disorders like obesity, insulin resistance, and hypertension, and high magnesium intake may help prevent chronic metabolic complications.
Literature Review
Very Rigorous JournalTotal, Dietary, and Supplemental Magnesium Intakes and Risk of All-Cause, Cardiovascular, and Cancer Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies.
Higher intake of dietary magnesium is associated with a reduced risk of all-cause and cancer mortality, but not cardiovascular disease mortality.
Meta-AnalysisVery Rigorous JournalMagnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial.
Optimal magnesium status may be important for optimizing vitamin D status, with supplementation affecting vitamin D metabolism differently depending on baseline 25(OH)D levels.
RCTVery Rigorous JournalHighly CitedReduced magnesium intake and elevated predisposition to cardiovascular disorders: a systematic review
Low magnesium intake is directly associated with an increased risk of cardiovascular diseases and death, suggesting that enhancing intake through food processing and water quality management may reduce this risk.
Systematic ReviewReduced magnesium intake and elevated predisposition to cardiovascular disorders: a systematic review
Low magnesium intake is associated with an increased risk of cardiovascular diseases, with hypomagnesemia being the leading cause of death in individuals under 40 years old.
Systematic ReviewMagnesium and Exercise
Magnesium deficiency may impair energy metabolism efficiency and athletic performance, and adequate intake is crucial for maintaining optimal health and function.
Literature ReviewHighly CitedMagnesium supplementation in pregnancy.
Magnesium supplementation during pregnancy does not significantly affect perinatal mortality, small-for-gestational age, or pre-eclampsia rates.
Meta-AnalysisVery Rigorous JournalHighly CitedDose-Dependent Absorption Profile of Different Magnesium Compounds
Magnesium citrate increases muscle and brain magnesium levels dose-independently, while magnesium acetyl taurate increases brain magnesium levels when administered as a split dose.
Non-RCT
Animal StudyRigorous Journal