Magnesium intake: Essential benefits and risks of deficiency or excess

Magnesium is an essential mineral involved in hundreds of bodily processes, including muscle function, energy production, protein synthesis, blood pressure regulation, and blood sugar maintenance. While most people can obtain sufficient amounts through a balanced diet, supplements are often used to address needs.

Excessive intake, particularly from supplements, can lead to hypermagnesemia. Symptoms of overconsumption range from mild issues like nausea, diarrhea, and abdominal cramps to severe conditions such as breathing difficulties, heart rhythm disturbances, and potentially cardiac arrest. For adults, the recommended upper limit for magnesium intake from supplements is generally 350 mg per day.

Conversely, magnesium deficiency, or hypomagnesemia, is relatively rare in individuals with balanced diets. Causes of deficiency can include frequent alcohol consumption, chronic diarrhea, certain medications like diuretics or proton pump inhibitors, and specific hormonal imbalances. Symptoms of deficiency often include muscle cramps, weakness, or vomiting, though clinical deficiency is typically identified through blood serum concentrations below 0.5 mmol/l.