Witkowski M, Hubert J, Mazur A. Methods of assessment of magnesium status in humans: a systematic review. Magnesium Res 2011;24:163-80. [ PubMed abstract] Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017, August). Myth or reality — transdermal magnesium? Nutrients, 9(8), 813 Larsson SC, Wolk A. Magnesium intake and risk of type 2 diabetes: a meta-analysis. J Intern Med 2007;262:208-14. [ PubMed abstract]

Magnesium is a nutrient that the body needs to stay healthy. Magnesium is critical for several body functions, including muscle and nerve function, blood sugar levels, and blood pressure, as well as making protein, bone, and DNA. Are There Any Side Effects From Magnesium Glycinate? Severe overdoses of magnesium are rare in otherwise healthy people. Getting too much magnesium from the diet is not typically a cause for concern. Aydin H, Deyneli O, Yavuz D, Gözü H, Mutlu N, Kaygusuz I, Akalin S. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res 2010;133:136-43. [ PubMed abstract] For people with impaired kidney function, discuss the risks of magnesium-containing medications and supplements with your doctor to help ensure your safety.If the body has absorbed too much magnesium, a person may notice any of the following symptoms, which can range from mild to very severe:

According to Wirtz, taking magnesium supplements can also cause magnesium toxicity, which in turn can "result in various side effects such as low blood pressure, vomiting, retention of urine, depression, and muscle weaknesses." Schulze MB, Schulz M, Heidemann C, Schienkiewitz A, Hoffmann K, Boeing H. Fiber and magnesium intake and incidence of type 2 diabetes: a prospective study and meta-analysis. Arch Intern Med 2007;167:956–65. [ PubMed abstract] Bailey RL, Fulgoni III VL, Keast DR, Dwyer JD. Dietary supplement use is associated with high intakes of minerals from food sources. Am J Clin Nutr 2011;94:1376-81. [ PubMed abstract]

There is no need to limit the amount of magnesium in the diet if the body can excrete it through the kidneys. Supplements Gibson, RS. Principles of Nutritional Assessment, 2nd ed. New York, NY: Oxford University Press, 2005.

Learn how to massage six pressure points for temporary anxiety relief. We’ll tell you how to find these points and go over the research behind using… READ MORE While magnesium supplements can be helpful, of course it’s ideal to also consume plenty of magnesium from natural, whole food sources, especially nutrient-dense foods, such as dark leafy green vegetables, legumes, avocado, nuts, bananas and sweet potatoes. Ideally you want to eat magnesium-rich foods that have been grown in organic soil, which may result in higher levels of this mineral. Can you take magnesium citrate and glycinate together? Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr 1994;13:479-84. [ PubMed abstract] According to the Office of Dietary Supplements, high amounts of magnesium in food sources don’t pose a risk as the kidneys usually flush extra magnesium out of the system. Office of Dietary Supplements. (2018). Magnesium: Fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ However, it is possible to overdose on magnesium supplements. Magnesium deficiency is common in people with chronic alcoholism [ 2]. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excess excretion of magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to decreased magnesium status [ 2, 27]. Older adultsThere are few risks associated with magnesium glycinate supplementation, but if you experience symptoms like diarrhea, nausea or cramping, you may be taking too much magnesium. Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes [ 25, 26]. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output [ 2]. People with alcohol dependence Magnesium seems to play a key role in the regulation of sleep. How can magnesium glycinate help you sleep? Studies have found that magnesium supplements can help promote muscle relaxation, decrease leg cramps and muscle spasms, reduce tension and anxiety, and fight pain — all of which can keep you up at night.

Magnesium is essential for well-being, but too much can cause problems, including digestive issues, lethargy, and an irregular heartbeat. In rare cases, a magnesium overdose can be fatal. Di Nicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018, January 13). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1) Champagne CM. Dietary interventions on blood pressure: the Dietary Approaches to Stop Hypertension (DASH) trials. Nutr Rev 2006;64:S53-6. [ PubMed abstract]

Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride [ 2, 3]. The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound. Being deficient in a combination of magnesium, calcium, vitamin K and vitamin D increases your risk for health problems like bone loss, heart problems, lowered immune function and more. Emerging research also shows that being low in magnesium may contribute to neurological problems, such as migraines, chronic pain, epilepsy, and possibly Alzheimer’s, Parkinson’s and stroke. 2. Can Improve Sleep Quality Rivlin RS. Magnesium deficiency and alcohol intake: mechanisms, clinical significance and possible relation to cancer development (a review). J Am Coll Nutr 1994;13:416–23. [ PubMed abstract]