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Even if the term magnesium stearate is unfamiliar to you, it’s highly likely you’ve ingested it at some stage. As highlighted in a 2017 study from Toxicology Reports, magnesium stearate is a common food additive present in dietary supplements, pharmaceutical tablets, baking ingredients, and spices when in powder form.
Although deemed non-toxic, consuming excessive amounts of magnesium stearate can lead to a laxative effect. Essentially, a perfectly normal day can quickly turn into an urgent visit to the restroom if you consume too much, resulting in diarrhea. Hence, it’s crucial to be aware of which products contain magnesium stearate — not just medications and baking ingredients.
Since magnesium stearate is a salt composed of the mineral magnesium and stearic acid (a saturated fat), it is also found in natural oils like cottonseed, palm, and coconut. Foods such as salmon, chicken, chocolate, walnuts, and certain dairy items like eggs and cheese also contain it.
How much is too much magnesium stearate?
To prevent unintended diarrhea or an urgent need for a bowel movement, it’s important to manage your magnesium stearate intake within a safe range. The National Center for Biotechnology Information suggests consuming less than 2,500 milligrams per kilogram of body weight daily. This calculation requires converting pounds to kilograms — using online conversion tools can be helpful — and multiplying the kilograms by 2,500 for a daily magnesium stearate level. For instance, someone weighing 150 pounds should not consume more than 170,000 milligrams daily.
Pharmaceutical companies classify magnesium stearate as a “flow agent,” specifically a lubricant. This property prevents medication and supplements in pill form from clumping. It also aids pills in moving smoothly through the gastrointestinal tract. Consequently, in excess, it can irritate the intestines and bowels, leading to a sudden urge to defecate or diarrhea. (Here is every type of poop, explained.)
What to do if you consume too much magnesium stearate
While the risk of excessive magnesium stearate consumption, especially through medication or supplements — which generally contain under 20 milligrams (less than 1%) per pill as noted by Consumer Lab — is low, excessive magnesium can cause side effects like nausea, vomiting, low blood pressure, weakness, and breathing difficulties. However, a magnesium overdose leading to severe health concerns is rare, and magnesium stearate is not one of the four magnesium types likely to cause adverse symptoms (via Medical News Today).
Ultimately, whether dealing with magnesium stearate, magnesium carbonate, or another form of magnesium, moderation is key. Many substances can become problematic if overused, so it’s crucial to avoid overindulgence and heed your body’s signals. If sudden diarrhea occurs, there’s likely a reason, and it’s worth examining recent consumption.
Diarrhea can be managed with rest, over-the-counter bismuth subsalicylate such as Pepto-Bismol or Kaopectate, and staying hydrated. If symptoms persist, consult a doctor to rule out causes other than magnesium stearate.
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