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Magnesium

Magnesium - "The Missing Mineral"

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How much Magnesium to supplement

How much magnesium should I supplement?

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:

•  Diabetic;

•  Perspiring in hot weather;

•  A high carbohydrate consumer;

•  In chronic pain;

•  Suffering migraines;

•  Dieting;

•  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.


DISCLAIMER: The content on this website is intended for informational, and educational purposes only and not as a substitute for the medical advice, treatment or diagnosis of a licensed health professional. The author of this website is a researcher, not a health professional, and shall in no event be held liable to any party for any direct, indirect, special, incidental, punitive or other damages arising from any use of the content of this website. Any references to health benefits of specifically named products on this site are this website author's sole opinion and are not approved or supported by their manufacturers or distributors.
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