Magnesium is among the major minerals the body needs for maintaining cells, muscles, bones, organs, and performing various functions. Dosage depends on age, gender, or a particular condition.
People can usually get the required amounts of magnesium through foods, such as dark leafy vegetables, broccoli, fruit, whole grains, nuts, seeds, legumes, fish, meat, and dairy products. However, magnesium supplements provide the essential mineral when sufficient amounts can’t be obtained through diet. Doctors also recommend supplements for certain health conditions that might involve magnesium deficiencies.
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You're not likely to get too much magnesium from foods, but supplements could add unnecessary higher levels of the mineral, according to Live Science. Symptoms of an overdose could include upset stomach, nausea, vomiting, diarrhea, confusion and low blood pressure. In severe cases, an overdose can lead to irregular heartbeat, coma and death.
The highest dose for magnesium from supplements is considered 350 mg a day for adults and children ages 9 and up, according to WebMD. The limit for children ages 4 to 8 is 110 mg a day, and 65 mg a day for children ages 1 to 3.
The recommend dietary allowance (RDA) for the intake of magnesium is 420 mg a day for men 31 and over, 400 mg for those ages 19 to 30, and 410 mg for teens ages 14 to 18.
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Women need 320 mg a day for those ages 31 and over, 310 mg for women ages 19 to 30, and 360 mg for teens 14 to 18 years of age.
The RDA is 240 mg a day for children ages 9 to 13, 130 mg for those 4 to 8, and 80 mg for children 1 to 3.
Women who are pregnant need 360 mg a day for ages 31 and up, 350 mg for ages 19 to 30, and 400 mg for those under age 19. Breastfeeding moms need 320 mg a day at ages 31 and over, 310 mg for ages 19 to 30, and 360 mg for those under age 19.
The magnesium you get from foods should be taken into consideration when you add supplements. Talk to your doctor about the proper dosage for your needs, especially if you have a health condition. Supplements can help when you have low magnesium levels, which may contribute to certain disorders. Avoid magnesium supplements if you have kidney problems, which cause difficulty processing the mineral and may result in dangerously high levels.
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