Magnesium tablets can be a long-term supplement that you can take for years. Nevertheless, you should always check with your doctor to make sure that you're not exceeding the recommended magnesium dosage. Your doctor will run regular lab tests to make sure that your magnesium levels are within the normal range.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Magnesium hydroxide is a laxative for occasional use only - do not take it for more than three consecutive days. It must not be taken to prevent constipation or to 'keep you regular'.
Side effects of quitting supplements cold turkey
Depending on how you stop using them, how long you've been taking them, and your individual reaction, side effects may include: Low energy, fatigue and lethargy. Muscle weakness. Poor concentration.
Early signs of excessive magnesium intake can include low blood pressure, facial flushing, depression, urine retention, and fatigue. Eventually, if untreated, these symptoms can worsen and include muscle weakness, difficulty breathing, irregular heartbeat, and even, in very rare cases, cardiac arrest.
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg. UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health.
Most authorities state that doses less than 350 mg daily are safest for most adults; in other words, the “daily upper intake level” for magnesium is 350 mg for anyone over 8 years old.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium for sleep
Some studies have found that magnesium supplements can: Make it easier to fall asleep. Improve sleep quality. Reduce symptoms of restless legs syndrome, which can interfere with a good night's sleep.
Antibiotics: Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include: Ciprofloxacin (Cipro)
In most cases, magnesium starts working within a week, since it's a fast-acting nutrient. You need to take it consistently to reduce anxiety and help you relax.
Despite the unclear relationship between magnesium and sleep, there have been encouraging studies showing that magnesium supplements may improve sleep quality, sleep duration, and benefit people with sleep disorders like insomnia and restless legs syndrome.
Magnesium is important for maintaining muscle and nervous system function, cardiac electrical properties, and for supporting immune system as well as regulating glucose and insulin metabolism [2,3].
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
"Research has shown that magnesium supplementation may affect the brain functions that help lower stress and anxiety," Gorin says. It works by helping your body kick into the "rest and digest" state, or by activating your parasympathetic nervous system.
Coffee isn't a great source of vitamins and minerals, but as a plant-based drink, it contains some, and a few that we should be getting more of. Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women).
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.