How Much Magnesium Per Day ? 

Should I Take Magnesium

A lack of magnesium can lead to insomnia and bad mood. In collaboration with an expert, we will find out how to take magnesium correctly and what to pay attention to so as not to have an excess of this element in the body.

Magnesium deficiency in the body leads to a decrease in immunity, causes anxiety and irritability, aggravates the course of diseases such as coronary heart disease, diabetes mellitus and bronchial asthma. To eliminate the lack of magnesium, an additional intake of preparations containing this micro element is prescribed.

In order for the body to absorb magnesium better, several important rules should be observed. This applies to the choice of daily dosage, the form of magnesium and the time of intake.

Benefits Of Taking Magnesium

The elemental composition of the human body is composed by 99% of 12 chemical elements, among which magnesium occupies the fourth place after potassium, calcium and sodium. Approximately 99% of magnesium is found in the bones, muscles and soft tissues of the human body.

Magnesium is a macronutrient, its content in the body is 0.027% (21-28 g in an adult). It is not synthesized in the human body, but comes from food. A balanced diet contains 300 to 700 mg of magnesium per day.

Magnesium is involved in many physiological processes that ensure the normal functioning of the body. In particular, it is important in energy and electrolyte metabolism, regulates cell growth and blood viscosity.

 

Causes Of Magnesium Deficiency In The Body

Alcohol abuse.

Eating foods low in magnesium, fast.

Diseases of the gastrointestinal tract.

Endocrine disorders.

 

Symptoms of magnesium deficiency

Anxiety and increased irritability.

Depression.

Dysmenorrhea (uterine pain before menstruation).

Headache.

Loss of appetite, nausea.

Insomnia.

Fatigue and chronic fatigue syndrome.

Muscle spasms, cramps in the calf muscles, spasms of the facial muscles.

Tremor.

Memory loss.

Constipation

high blood pressure

complications of pregnancy (miscarriage, premature birth, preeclampsia).

 

Useful Information About Magnesium

 

How much is there in the body?

21-28 g in an adult

 

How much magnesium per day

for women - 300-350 mg,

for men - 400-450 mg

 

Magnesium benefit

Energy and electrolyte metabolism, cell growth regulator, membrane transport.

 

What vitamins and minerals can not be combined with?

Vitamins B1 and E, zinc, iron, phosphorus, calcium

 

Foods rich in magnesium

wheat bran, sesame seeds, pumpkin seeds, almonds, cashews, peanuts, pine nuts

 

Symptoms of magnesium deficiency

anxiety, irritability, headaches, nausea, insomnia, fatigue, memory loss, etc.

 

How To Take Magnesium?

The most bioavailable forms of magnesium are citrate and chelate. Magnesium citrate is optimal for prophylactic use; amino acid-based chelated forms have a higher bioavailability.

 

1. Choice of the drug

To compensate for a magnesium deficiency, it is better to use organic forms of magnesium salts - citrate and chelate. Many of them are in the form of nutritional supplements, but most often experts recommend taking drugs that have passed quality control.

Consult your doctor before using magnesium supplements.

2. Crush the daily dose

The daily intake of magnesium for women is from 300 to 350 mg, for men from 400 to 450 mg. The mineral should be introduced gradually and divide the daily dose into several intakes.

 

3. When to take magnesium?

It is best to take magnesium in the afternoon. To reduce side effects from the gastrointestinal tract, it is advisable to take medications immediately before or during meals.

4. Rejection of certain products

It is better not to combine magnesium intake with tea, coffee and alcoholic beverages. In addition, it is not advisable to combine the trace element with products that improve urine production, since this contributes to the rapid elimination of the mineral from the body.

 

Doctor's Advice On Magnesium Intake

Magnesium is necessary mainly to normalize the nervous system under stressful conditions, so the duration of administration can last from 1 to 6 months. It is selected by the doctor individually for each patient.

It is advisable to repeat the magnesium cure at least once a year. And for residents of megalopolis, patients with diabetes, smokers and occasional drinkers, it is better even 2 or 3 times a year, since in these conditions magnesium is spent much faster than it has time to accumulate.

Magnesium Uses : F A Q 

When is the best time of the day to take magnesium?

It is best to take magnesium in the afternoon and divide the daily dose into several doses.

 

How to choose the dosage of magnesium?

The daily norm for women is 300 to 350 mg, for men - 400 to 450 mg.

 

How is magnesium best absorbed?

Magnesium is best absorbed when taken after meals and drunk with plenty of water.

 

How to combine magnesium with other vitamins?

Magnesium combines well with B vitamins, especially B6. But not with V1. Do not combine the intake of magnesium with zinc, iron, phosphorus and vitamin E.

A new shock for lovers of calcium-magnesium complexes. These substances are antagonistic, combining them, you never know which one is convenient. Therefore, the general recommendations for taking them together refer only to prophylactic doses. If you are thinking about getting rid of the deficit, be kind enough to share them.

 

What is the best form of magnesium to take?

The most bioavailable forms of magnesium are citrate and chelate. How to choose between them? If you have hyperacidity and reflux problems, chelate is your option. If you have problems with the large intestine, citrate is the best for you.

Other forms of magnesium are much inferior in terms of digestibility and tolerability. More side effects arise from them, there is a risk of salt precipitation in the kidneys.

 

How does a magnesium deficiency manifest itself?

The main warning signs in case of a lack of magnesium are:

* increased anxiety, irritability.

* headaches, muscle aches.

* insomnia and other sleep disorders.

* water hammer.

* palpitations.

* spasms of the muscles of the extremities, "eye spasms".

 

What are the consequences of excess magnesium?

Normally, the first symptoms of excess magnesium are loose stools and overwhelming drowsiness. They can be complemented by rare pulse, muscle weakness, apathy, dizziness, coordination and speech problems.

 

Can I get my daily value of magnesium from food?

For this you will need: 6 avocados, 10 bananas, 3 bowls of black beans, a chocolate bar, 4 large salmon fillets... Actually everything is simpler: 100 g of pumpkin seeds, bran, sesame, cashews contain the daily intake of magnesium.

Which foods contain the most magnesium?

Product	Magnesium Content (mg/100 g)
Pumpkin seeds without shell	More than 500
Cocoa	440
Soybeans	370
Fiber	350
Roasted almonds	280
Buckwheat honey	250
Beans	230
Roasted peanuts	168
Buckwheat	150
Whole wheat bread	122
Hazelnuts	100-200