Most people obtain adequate magnesium through a balanced diet. Foods that are high in magnesium include spinach, pumpkin seeds, almonds, legumes, quinoa, and dark chocolate. 

Increasing your magnesium levels can be accomplished through both dietary changes and supplementation: 

• Diet: Eating a balanced diet rich in magnesium-containing foods is the best way to ensure you're getting enough of this important mineral. 
• Supplements: Magnesium supplements can be an effective way to increase magnesium levels, particularly for individuals who have a deficiency. These come in various forms (such as magnesium citrate, magnesium oxide, and magnesium glycinate), each with different absorption rates and uses. It's important to note that taking magnesium supplements can have side effects, especially when taken in large doses. Therefore, it's best to consult with a healthcare provider before starting a supplementation regimen. 

Having too much magnesium in the body, a condition known as hypermagnesemia, is quite rare but can occur in individuals with kidney disease or who consume large amounts of magnesium-containing laxatives, antacids, or supplements. Mild cases of hypermagnesemia might not cause any noticeable symptoms. However, as magnesium levels rise, potential symptoms can include: 

• Nausea and Vomiting
• Flushed face
• Headache
• Lethargy
• Hypotension (low blood pressure)
• Irregular heartbeat
• Muscle weakness

In severe cases, excessively high levels of magnesium can cause serious complications like difficulty breathing and cardiac arrest. While it's important to ensure you're getting enough magnesium, too much can be harmful. To avoid excessively high levels of nutrients like magnesium, always consult a healthcare professional before taking any new supplements and avoid excessive use of medications that contain magnesium.

There are several forms of magnesium available as supplements, each with different absorption rates, bioavailability, and uses. The "best" form can depend on the specific health need you're addressing and how your body responds to it. Some commonly used oral magnesium supplements include: 

• Magnesium Citrate: This form of magnesium is well-absorbed by the body and can be used to correct a deficiency. In higher doses, it can help with digestion issues like constipation. 
• Magnesium Oxide: This form of magnesium is not as easily absorbed so it is used less often as a dietary supplement. However, it contains a high amount of elemental magnesium and is often used for constipation relief. 
• Magnesium Glycinate: Also known as magnesium bisglycinate, this is a highly bioavailable form of magnesium that is less likely to cause digestive issues. It's often recommended for those seeking to correct a deficiency. 
• Magnesium Malate: This type of magnesium is well-absorbed and may have less of a laxative effect than other forms of this mineral.
• Magnesium Threonate: The body can easily absorb magnesium threonate. Some animal studies have found that magnesium threonate is more effective at increasing magnesium in the brain and improving cognitive function compared to magnesium sulfate (Kim et al., 2020). Magnesium L-threonate may be recommended for its potential benefits for the brain.
• Magnesium Taurate: Magnesium taurate contains the amino acid taurine. Preliminary research suggests that adequate intake of taurine and magnesium play a role in regulating blood sugar and blood pressure (Sak et al., 2019; Zhang et al., 2016). 

The "best" form of magnesium depends on individual needs and circumstances. It's also important to note that consuming too much of any form of magnesium can result in digestive issues like diarrhea, and in extreme cases, more serious side effects. Always speak to a healthcare provider before you begin taking supplements. Source: Hill, 2023

Yes, it's possible to have too much magnesium, especially from supplements. This condition, known as hypermagnesemia, is relatively rare but can occur if a person ingests large amounts of magnesium, such as due to consuming high-dose magnesium supplements, laxatives, or antacids. Generally, it's hard to overdose on magnesium from dietary sources alone because the kidneys typically eliminate excess amounts in the urine. However, those with kidney problems or certain other health conditions may not be able to excrete excess magnesium properly, which can lead to potentially dangerous levels. If you're considering taking magnesium supplements, it's essential to speak with a healthcare provider first. They can recommend an appropriate dosage based on your overall diet, health status, and specific needs.