First note that serum magnesium levels do not correlate to muscular or cellular magnesium levels. The body works to keep blood magnesium levels constant, containing ~1% of body's total magnesium. Instead of trying difficult tissue magnesium analysis to find out if your health problems may be due to low magnesium levels, it is easier and more effective to simply intake more magnesium, in amounts that approximate healthy dietary levels and see what happens.
Guidelines for daily amounts of supplemental magnesium
The official RDA for magnesium is 420 mg a day for men and 320 mg a day for women, which should at least prevent severe deficiency. On average, American men are getting < 200 mg magnesium daily and women < 150 mg / day. If you then consider the current RDA is less than half of the probable adequate amount, given all the factors depleting our supply, you can then grasp how significantly deficient we are in this vital mineral.
However, this a healthier recommended daily magesium intake (from both supplemental and food sources)
- A "Normal" person - is someone who is healthy, eats the right foods and does not lead a stressful lifestyle.
- An "Active or Stress" person - is someone who:
• Participates in physical activity or sports;
• Leads a stressful lifestyle;
• Doesn't eat healthy foods.
It is recommended that you take the “Active/Stress" amount with any signs of magnesium deficiency, for example:
• Perspiring in hot weather;
• A high carbohydrate consumer;
• In chronic pain;
• Suffering migraines;
• Nursing mothers;
• Persons with chronic fatigue or fibromyalgia;
• If you have hypertension, heart disease, or high cholesterol / triglycerides;
• If you are repairing tissue damaged by arthritis.
Some examples of recommended amounts of supplemental magnesium
140 lb female leads a normal life - daily maintenance dose of magnesium is 140 lbs x 2.3 mg=322 mg. (Supplement 200 mg 1-2 times / day, depending on dietary Mg intake)
120 lb female leads an "Active/Stress" lifestyle and weighs 120 pounds - daily maintenancedose of magnesium is 120 lbs x 4.5 mg = 540 mg. (supplement 200 mg 2-3 times/a day, depending on dietary Mg intake).
130 lb. Female, migraine headaches, insomnia, muscle tension/soreness - 130 lbs. x 4.5 mg =500-600 mg total intake per day (supplement 200 mg. 2-3 times/a day, depending on dietary Mg intake).
195 lb male, athlete in training, some injury with athletic performance - needs a total intake 500-880 mg (supplement 200 mg 3-4 times/a day depending on dietary Mg intake);
Let your body guide you
How do you feel? Do you have energy? Are you flexible? Do you sleep well? Are you free from degenerative disease symptoms?
Do not take more magnesium than you need
Excess intake of magnesium usually produces diarrhea. It is difficult to reach toxic levels of magnesium, since the kidneys will eliminate the excess. Too much oral magnesium will also cause diarrhea.
Note that people with chronic kidney failure must be especially careful because their kidneys have difficulty eliminating magnesium and a toxic buildup may occur.
The U.S. recommended ratio is 2:1 calcium to magnesium. Typically the U.S. diet is around 4: 1. To correct a magnesium deficiency, it may be necessary to have a ratio of 1:1 for a few weeks using magnesium supplementation.
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