If you’re taking magnesium supplements, you might get some unpleasant side effects, including gas, according to the University of Pittsburgh Medical Center (UPMC).
Read on to learn more about why taking these supplements might cause side effects like flatulence.
Gastrointestinal Side Effects of Magnesium
In addition to gas pain, some people may also have diarrhea or nausea when taking certain types of magnesium supplements. According to the National Institutes of Health Office of Dietary Supplements (ODS), magnesium salts have a laxative and diarrheal effect.
According to the ODS, supplement forms most commonly linked with diarrhea include:
- Magnesium carbonate
- Magnesium chloride
- Magnesium gluconate
- Magnesium oxide
Allergic reactions are always a possibility as well. Tell your doctor if you notice any side effects after taking a magnesium supplement.
Do Supplements Have Benefits?
If you’re otherwise healthy, it’s not common to have a magnesium deficiency that causes symptoms due to a lack of magnesium in your diet, according to the ODS. That’s because your kidneys limit how much of this mineral you pass from your body in urine.
So, unless you have a magnesium deficiency that’s diagnosed by a doctor, you likely won’t benefit from taking magnesium supplements. The NIH says that the following conditions, however, may put someone at a higher risk for magnesium deficiency:
- Gastrointestinal conditions such as celiac disease or Crohn’s disease
- Type 2 diabetes
- Alcohol dependence
NIH also says deficiencies may be more common among older adults.
Good Food Sources
Some people, such as those with gastrointestinal malabsorption, may need to take magnesium supplements. But others may be able to meet their needs by including more magnesium-rich foods in their diet.
The recommended daily allowance is 400 to 420 milligrams (mg) per day for males 14 years of age and older. It’s 320 to 360 mg for females in the same age group, according to the ODS.
Magnesium is common in plant and animal foods, as well as in beverages, according to the ODS. Some foods that are good sources of magnesium include:
- Green, leafy vegetables like spinach
- Legumes
- Nuts
- Seeds
- Whole grains
In general, foods containing dietary fiber are good sources of magnesium, according to the ODS. Magnesium is also added to some fortified foods like breakfast cereals.
According to the UPMC, eating a diet high in fat can prevent your body from absorbing a normal amount of magnesium.
How Much Is Too Much?
You can’t get too much magnesium from food, because your kidneys get rid of any excess amounts. But taking more than 5,000 mg of magnesium-containing supplements or laxatives per day has been linked with a group of harmful effects called toxicity, according to the ODS.
Toxicity symptoms include:
- Nausea and vomiting
- Facial flushing
- Urine retention
- Depression
- Lethargy
These symptoms may progress to:
- Muscle weakness
- Trouble breathing
- Irregular heartbeat
- Cardiac arrest
Toxicity is often linked with kidney disease or kidney failure, because damaged kidneys have trouble getting rid of extra magnesium, according to the ODS. People with kidney disease are at increased risk for magnesium toxicity, but toxicity can also occur if you take high-dose supplements, according to the ODS.
Interactions With Drugs
Before you take a magnesium supplement, ask your doctor if the supplement might affect any medicines you take. According to NIH, magnesium can interact with drugs including:
- Bisphosphonates like alendronate (Fosamax)
- Antibiotics like demeclocycline or doxycycline (Acticlate)
- Diuretics like furosemide (Lasix) or bumetanide (Bumex)
- Proton pump inhibitors like esomeprazole magnesium (Nexium) or lansoprazole (Prevacid)
