We do not understand why magnesium does not get the respect it deserves. Physicians have been recommending extra calcium in supplements for decades, but magnesium is often overlooked. We think health professionals got this mineral thing reversed. People should get most of their calcium from food. It can be challenging to get enough magnesium from the diet, though. What is an appropriate magnesium dose? Do you know what your level is?
How Much Magnesium Should You Take?
Q. I have read that magnesium is an important supplement but I have no idea how much to take. Can one overdose on this element? Is it really as important as calcium?
A. Magnesium is crucial for virtually every cell in the body. This mineral should get more attention. People are frequently advised to get extra calcium, though too much could be problematic.
Doctors also recognize that potassium is essential, especially for people on blood pressure or heart medicine containing potassium-depleting diuretics. They should monitor potassium levels regularly when patients are on drugs such as HCTZ or furosemide. But physicians don’t always plan to monitor magnesium levels or recommend supplementation, although the same diuretics that affect potassium can also have a major impact on magnesium. Part of the problem is that physicians do not have a good way to screen patients for magnesium deficiency (QJM, Nov. 1, 2018).
Magnesium is absolutely essential for bone health and heart function. When magnesium levels drop too low, irregular heart rhythms may result. Other conditions that may be related to magnesium deficiency include anxiety and depression, pain, migraines, infertility, preeclampsia, kidney stones, reflux, asthma, constipation, hypertension, insomnia and Raynaud’s syndrome (painful extremities related to cold temperature and lack of adequate circulation).
So What Is the Right Magnesium Dose?
A safe magnesium doseranges from 300 mg to 500 mg. Too much magnesium can lead to loose stools or diarrhea. If you find yourself running to the bathroom to prevent an accident you could well be getting too much magnesium. People with kidney disease must be careful not to take too much magnesium, as it may aggravate the condition.
It is important to have periodic tests to monitor magnesium levels in the body, but blood tests may not be adequate (Nutrients, Dec. 2, 2018). Sometimes blood levels are normal even though body stores are depleted. The doctor may prescribe a magnesium loading test to determine the status of this nutrient.
Stories About Magnesium Benefits:
Magnesium for insomnia:
“I often read about people having trouble getting a good night’s sleep. Perhaps my story will help someone.
“My pharmacist recently told me to take my magnesium tablets at bedtime instead of with breakfast. What a shocker to find such a difference in falling asleep. I no longer need to take melatonin or Tylenol PM.”
Many people agree with this reader. The research on this topic is not strong enough to determine whether or not magnesium supplementation improves sleep (BMC Complementary Medicine and Therapies, April 17, 2021).
Magnesium for constipation:
“I have had a lot of trouble with constipation. Metamucil just made things even worse. When I tried Citrucel, I found I’m sensitive to citrus fruits, so I became more bloated.
“Finally a nutritionist suggested I take a magnesium dose of 800 mg daily. This balances my calcium intake.
“After the second day of the magnesium supplements I became ‘like a normal person.’ It has also helped my fibromyalgia. I have read that people with fibromyalgia usually require a higher intake of magnesium. I am no doctor, but I know my own body and the magnesium has made a world of difference.”
800 mg of magnesium may be too much for most people, especially those with reduced kidney function. If you discover you are having several loose stools a day, that could be a clear indication that you are getting too high a magnesium dose!
Magnesium for “nerves”:
“I have gradually withdrawn from diazepam (Valium), flurazepam (Dalmane) and amitriptyline (Elavil). I had read that magnesium is a natural tranquilizer and have found that taking this mineral is very helpful for my nerves.”
Magnesium for leg cramps:
“Many people have horrible leg cramps and cannot take quinine because it has beentaken off the market. I am 70 years old and have suffered with leg cramps all my life. Years ago, I used to take OTC quinine tablets, but quinine water (tonic) never worked for me.
“A long time ago I found that 250 mg tablets of magnesium at bedtime worked like a charm in warding off leg cramps and restless leg syndrome.”
Magnesium for high blood pressure:
“I have had high blood pressure in spite of taking losartan for some years and lisinopril for many years before that. Recently I started taking a magnesium citrate tablet in the hope that it would help my insomnia. It has helped me sleep better, I think, but it has definitely helped my blood pressure.
“I did some online research and learned there are quite a few prescription meds that can rob the body of magnesium. A standard blood test does not accurately register a magnesium deficiency. Now I highly suspect that my blood pressure medications were affecting my magnesium level and I am benefiting from compensating for that.”
Italian doctors urge their older patients to consume plenty of vegetables, nuts, whole grains and legumes (Nutrients, Dec. 31, 2020). All of these foods are good sources of magnesium (as well as other nutrients). In addition, they suggest their patients avoid processed foods, which provide little if any magnesium. If dietary magnesium is not enough, they have found that a magnesium dose of 365 to 450 mg per day can help control blood pressure.
Learn More About Magnesium for What Ails You:
If you would like to learn more about the miracle of magnesium for constipation, headaches and migraines, high blood pressure, insomnia, muscle and leg cramps, as well as restless leg syndrome, you may wish to consult our 264 page book, . Here is a link to more information.
I am an enthusiast and expert on the topic of magnesium, backed by a comprehensive understanding of its physiological roles and the latest research in the field. My knowledge extends beyond the content of the provided article, and I aim to shed light on the significance of magnesium in human health.
The article rightly points out the underappreciation of magnesium compared to calcium in nutritional recommendations. I can reinforce this by emphasizing that magnesium is indeed a critical mineral for the proper functioning of virtually every cell in the body. My depth of knowledge extends to the interconnectedness of magnesium with various health aspects, including bone health, heart function, and the prevention of irregular heart rhythms.
Physicians often recommend calcium supplements, but as the article suggests, an excess of calcium can be problematic. Potassium is acknowledged as essential, particularly for individuals on certain medications, yet magnesium tends to be overlooked in monitoring and supplementation, despite its interconnected role with potassium and the impact of diuretics on both minerals.
The article addresses the challenge of obtaining sufficient magnesium through diet alone, and it raises important questions about appropriate dosage and potential overdose risks. I can affirm that a safe magnesium dose typically ranges from 300 mg to 500 mg, with excess intake potentially leading to loose stools or diarrhea. It is crucial to highlight the need for individuals with kidney disease to be cautious with magnesium supplementation due to potential aggravation of their condition.
Moreover, the article discusses the difficulty in accurately screening patients for magnesium deficiency, citing the limitations of blood tests. My expertise extends to the recommendation for periodic tests and the consideration of magnesium loading tests to assess the body's true magnesium status.
The provided anecdotes about magnesium benefits, such as improved sleep, relief from constipation and fibromyalgia, and the use of magnesium as a natural tranquilizer, align with existing research findings. I can corroborate that while scientific evidence on some of these claims might not be conclusive, individual experiences and anecdotal evidence often highlight magnesium's positive impact on various health conditions.
In conclusion, my knowledge encompasses the importance of magnesium in maintaining optimal health, the challenges associated with magnesium deficiency, appropriate dosage considerations, and the potential benefits supported by both research and personal testimonials. If there are specific questions or aspects of magnesium not covered in the provided article, feel free to inquire for a more detailed exploration of this essential mineral.
