Are There Side Effects from Taking Zinc and Magnesium Supplements?
Why Supplement?
There are many reasons to take zinc and magnesium supplements. Each mineral is necessary for dozens, if not hundreds, of regular bodily activities. Zinc is needed for reproductive health, protein synthesis, and collagen formation. It promotes a healthy liver and strong bones. It is also an essential mineral for the immune system. Deficiencies can lead to reproductive problems, fatigue, trouble healing, high cholesterol, acne, and hair loss.
Magnesium acts as a catalyst in enzyme activity, taking part in hundreds of functions, many of which are related to metabolism and energy production. It helps the body utilize calcium and potassium. Magnesium balances with calcium, helping to maintain a normal heartbeat and blood pressure, and preventing the calcification, or hardening, of tissue. This mineral is needed for the well-being of the nervous system. Insufficient magnesium can lead to problems ranging from depression to cardiovascular disease.
If enough of both of these minerals is beneficial, and even inherent to well-being, then what is wrong with taking more? What are the potential side effects of taking zinc and magnesium?
Excess Zinc
Too much zinc can lead to zinc toxicity. This state is dangerous, because the body will have trouble absorbing other essential nutrients, specifically iron, copper, and magnesium. Other potential problems include a loss of good cholesterol, stomach problems, and kidney damage. While enough zinc is needed for healing and immune health, too much can suppress the immune system. Also, while this mineral is a factor in prostate health, taking relatively high doses for years can greatly increase the risk of prostate cancer.
The safest daily dose of zinc is 100 mg a day. The FDA recommends a daily supplement of no more than 40 mg each day. While the body many benefit from taking some nutrients, such as vitamin C, on a regular basis, zinc should not be taken for long periods of time.
Excess Magnesium
Why might someone take magnesium supplements? To help prevent cardiovascular disease, chronic fatigue, kidney stones, and possibly even some forms of cancer. Someone might supplement with this mineral in case a deficiency is a cause of depression, insomnia, or irritability.
Although side effects are minimal for most people, there are potential problems. Some people can experience nausea, or even vomiting or diarrhea. This could be a sign that the body does not agree with a certain pill. People with kidney problems should not supplement at all, as the kidneys can have trouble processing an excess of magnesium. In very high doses, magnesium supplements can be extremely dangerous, lowering blood pressure, causing an irregular heartbeat, and potentially coma, or even death. If feeling dizziness, confusion, or slowed breathing from taking magnesium, consult a doctor immediately. 350 mg is the highest amount a healthy adult should take in one day.
Responsible Supplementation
How to avoid the side effects of taking zinc and magnesium? Focus on balance. Too much or too little of any one thing is going to cause problems. Try to get enough of these, and other nutrients from healthy eating. Good sources of magnesium are yogurt, most fruits, and legumes. Zinc is found in red meat, mushrooms, egg yolks, and lima beans.
If considering zinc and magnesium supplements, be sure to only take recommended amounts, and make an effort to balance with other nutrients. Talking to a health care practitioner about health concerns, especially a professional with experience in nutrition, such as a naturopath, is the safest way to take extra zinc and magnesium.
Resources
Balch, Phyllis, CNC. “Prescription for Nutritional Healing, 4th Edition.” (The Penguin Group, 2006).
Magnesium Side Effects (Web MD) https://www.webmd.com/vitamins-supplements/ingredientmono-998-MAGNESIUM.aspx?activeIngredientId=998&activeIngredientName=MAGNESIUM
Zinc Side Effects (Web MD) https://www.webmd.com/vitamins-supplements/ingredientmono-982-ZINC.aspx?activeIngredientId=982&activeIngredientName=ZINC
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