As it turns out, the best way to be and stay healthy is to choose a wide variety of nutritious foods from all five MyPlate food groups. Nutrient deficiencies are not common among Americans, but for varying reasons some people cannot reach the recommended nutrient amounts without using supplements and/or including fortified foods. In addition to a healthy and balanced diet, those individuals may need nutrient supplements depending on their situation. For example, older adults, pregnant women and people who are food insecure are at increased risk of nutrient deficiencies.
One side effect of too much magnesium supplements is the laxative effect that it potentially causes, such as diarrhea and sometimes nausea and abdominal cramping. Indeed, magnesium supplements that include magnesium carbonate, chloride, gluconate and oxide can cause digestive issues. Usually this happens when someone goes over a 600 milligrams dose of magnesium, causing magnesium to produce osmotic activity in the intestines and colon, which can overstimulate the bowels. To prevent a laxative effect , stick to the proper dose of magnesium and aim to have no more than 300-400 milligrams at one dose.