Magnesium Dosage: How Much Should You Take Daily?
Magnesium is a mineral that you need to stay healthy.
Magnesium is found naturally in foods such as nuts, leafy green vegetables, and dairy food
Supplementing with this vital nutritional supplement has been linked to a lot of benefits, including improved blood sugar regulation, improved sleep, and relief from constipation.
Recommended Daily Amounts
Magnesium is crucial for maintaining proper health.
However, low magnesium intake is relatively standard.
It is primarily found in people who follow a typical Western diet, which contains processed foods and processed grains and certainly will lack foods such as leafy green leafy veggies and legumes that provide magnesium along with other important nutrients
For pregnant girls 18 or older, the prerequisites are increased to 350–360 mg daily
Certain diseases and illnesses could also increase your risk of magnesium deficiency, including hypertension, Diabetes, and alcoholism
Having a magnesium supplement can help increase magnesium levels in those who have a greater risk of deficiency or in people who don’t consume enough through their diet.
Types of Magnesium Pills
There are many types of magnesium nutritional supplements available.
The most important aspect to consider before settling on a supplement is its own absorption pace, or just how well the supplement is absorbed by your own body.
Here is a brief description of each of the very frequent supplements.
Magnesium Gluconate In rats, it has been proven to have the highest absorption rate compared to other Kinds of calcium nutritional supplements
Magnesium oxide gets the maximum quantity of elemental, or actual, magnesium everyday weight reduction. However, it’s badly consumed. Studies have found that nitric oxide is essentially insoluble in water, so producing absorption levels low
magnesium citrate, magnesium in sodium form has been combined with uric acid. Magnesium citrate has been proven to be consumed relatively nicely by the entire body and contains high solubility in water, meaning that it mixes well with liquid
Magnesium citrate is found in pill form but also popular like saline before a big surgery or colonoscopy.
Magnesium Chloride It’s also available as an oil which will be applied properly, but further studies are required to completely know how nicely calcium within this form is absorbed via the skin
Magnesium hydroxide, also known as milk of magnesia, Is Often used as a laxative to deal with constipation and in some antacids to deal with heartburn
Magnesium aspartate is another Frequent magnesium supplement That’s highly absorbable by the human body
Magnesium Glycinate Magnesium glycinate has been shown to really have a relatively excellent absorption speed without not as much a laxative effect.
This is probably because it’s absorbed in another area of your gut, in comparison with many other types of calcium supplements
Dosage for Constipation
If you struggle with severe or chronic constipation, then it could be embarrassing.
Magnesium citrate and magnesium hydroxide are common magnesium compounds that are used to encourage gut movements
Magnesium hydroxide, or milk of magnesia, works as a laxative by pulling water in your intestines, which will help soften your stool and ease its passage.
But, surpassing four tbsp (60 ml) daily can cause watery diarrhea or electrolyte imbalances.
Because of its laxative effect, milk of magnesia is generally utilized as a treatment for acute constipation and is not usually recommended for chronic scenarios.
Magnesium citrate is another magnesium supplement used to treat constipation.
It is better absorbed and contains a milder laxative effect than sodium hydroxide
The standard dose for calcium citrate is 240 ml every day, which can be mixed with water and taken orally.
Dosage for Sleep
Sufficient magnesium levels are important for a fantastic night’s sleep. Magnesium can help the mind relax and the body achieves deep restorative sleep.
Actually, studies in rats have demonstrated that calcium levels below optimal led to poor sleep quality
Presently, a small number of studies have observed the consequence of calcium nutritional supplements on sleep quality, which makes it hard to recommend a specific daily dose.
But in one study, older adults who obtained 4 14 mg of magnesium oxide twice per day (500 mg of Real magnesium complete per day) had better sleep quality, compared to adults who received a placebo
Dosage for Blood Sugar Regulation
Individuals with diabetes may be much more prone to have low magnesium levels.
Elevated blood sugar can increase magnesium loss during your urine, causing low calcium levels in blood circulation.
Studies have shown that calcium supplements can help regulate blood sugar by handling insulin actions
Insulin is a hormone that helps control glucose levels by suggesting your own cells to ingest sugar in your own blood.
1 study found that supplementing 2,500 milligrams of magnesium in a calcium chloride solution daily improved insulin sensitivity and fasting blood sugar levels in people with Diabetes and low magnesium levels at baseline
Yet, another study found that those who received a regular full of 20.7 mmol of calcium oxide daily had no improvement in blood sugar regulation.
That Said, people who received a greater dosage of magnesium oxide (41.4 mmol daily) showed a decrease in fructosamine, an average dimension of a person’s blood sugar over about 2 to 3 weeks
Prolonged magnesium supplementation at higher than usual doses could be beneficial in blood sugar management, but additional studies are required
Dosage for Reducing Muscle Cramps
Many conditions can cause muscular cramps.
Ever since magnesium is key to muscle function, a deficiency can cause painful muscle contractions.
Magnesium supplements are often marketed to block or improve muscle cramping.
Though research on calcium nutritional supplements for muscle cramping is mixed, 1 study found that participants that received 300 milligrams of magnesium daily for six weeks reported more muscle cramps, compared to people that received a placebo
Another study observed the efficacy of calcium supplements on leg lesions experienced when pregnant. Women who took 300 mg of magnesium daily experienced less frequent and less intense leg cramps, compared to girls who took a placebo
Dosage for Depression
Therefore, taking a calcium supplement may improve symptoms in certain people.
One research discovered that 248 milligrams of magnesium chloride enhanced gastrointestinal symptoms in Individuals with mild-to-moderate depression
Moreover, another study found that taking 450 mg of calcium chloride was as effective in improving gastrointestinal symptoms as an antidepressant
Whilst magnesium supplements can improve depression in people who have a calcium deficiency, further research is needed to conclude if supplements improve sadness when magnesium is contained in normal limits.
Dosage for Enhancing Exercise Functionality
Several studies regarding the effect of calcium nutritional supplements on exercise have demonstrated that improvement is largely predicated on dosage.
As an example, two studies that used doses of vitamin 126–250 mg of magnesium daily revealed no substantial shift in exercise operation or muscle increase.
Researchers concluded that supplementing with calcium at those doses may not be powerful enough for detectable change
But, a different study found that volleyball players who took 350 mg of calcium per day demonstrated improved athletic performance, in comparison to the control group
Dosage for Improving PMS Infection
Premenstrual syndrome (PMS) is a set of symptoms, including water retention, agitation, and headaches, that many women experience about one to fourteen days before their period.
Supplementing with magnesium has been demonstrated to increase PMS symptoms.
One study found that taking 200 mg of calcium oxide daily enhanced water retention associated with PMS
Still another research determined that carrying 360 mg of magnesium per day enhanced PMS symptoms associated with disposition and mood changes
Those who undergo migraines may be at risk of magnesium deficiency due to several factors, including a genetic inability to consume calcium efficiently or increased excretion of calcium due to anxiety
1 analysis found that supplementing with 600 milligrams of calcium citrate was useful in reducing the frequency and severity of migraines
Supplementing with 600 mg of calcium per day was shown to avoid and potentially decrease the degree and duration of migraines.
The National Academy of Medicine recommends to not exceed 350 mg of supplemental calcium daily
However, several studies have higher daily doses.
If you’re carrying an everyday calcium supplement that delivers more than 350 milligrams, it is suggested you do so under medical supervision.
Though calcium toxicity is rare, taking certain calcium nutritional supplements in elevated doses can lead to nausea, associated with nausea and abdominal cramping.
Magnesium supplements can also interact with some medicines, including antibiotics and diuretics
Magnesium toxicity is rare, but make sure you speak with your healthcare provider before beginning supplementing with over 350 mg per day.
The Main Point
Magnesium is involved in over 300 biochemical reactions in the human body and necessary to maintaining good health.
The RDA for calcium is currently 310–420 mg for adults according to age and sex.
In the event you take a supplement, dose recommendations can fluctuate based on your needs, such as for instance to improve sleep, constipation, muscle cramps or melancholy.
Many studies found favorable effects with daily doses of 125–2,500 mg.
However, it’s ideal to talk to your healthcare provider before taking a supplement, particularly in higher dosages.