admin Magnesium in higher doses has been shown to have beneficial effects. The recommended dosage can vary depending on the individual.
It is essential for many bodily functions, such as energy metabolism and the synthesis of protein. It is also important for brain health, bone health, and heart and muscular activity ( 1Trusted Source).
Magnesium can be found in many foods, including leafy green vegetables and milk (2Trusted Source).
This vital nutrient is linked to a number of benefits, such as constipation relief, improved blood sugar regulation, and sleep.
This article discusses the different types of magnesium supplements available and how to calculate your daily dose.
Daily Recommended Amounts
This is mainly found in those who follow a Western diet that contains refined grains, processed foods, and foods such as leafy greens and legumes. These foods provide magnesium along with other important nutrients.
The table below provides the daily recommended allowance (RDA) and adequate intake (AI) for elemental magnesium for adults, children, and infants (2Trusted Source).
The requirement for pregnant women 18 years and older is increased to 350-360mg per day ( 2Trusted Source).
Magnesium deficiency is associated with certain diseases, such as high blood pressure, type II diabetes, and alcohol abuse disorder (5Trusted source 6Trusted source 7Trusted Source).
Magnesium supplements can help those with a greater risk of magnesium deficiency or who don’t get enough magnesium through their diet.
What are the different types of magnesium supplements?
There are many different types of Magnesium Supplements available.
Before choosing a supplement, you should consider its absorption rate. This is how well the body absorbs it.
The most common magnesium supplements are described briefly below.
Magnesium oxide
Magnesium oxide has the most elemental or actual magnesium per weight. It is, however, poorly absorbed. The magnesium oxide in water is almost insoluble, resulting in low absorption rates ( 9Trusted Source).
Magnesium citrate
Magnesium citrate is a salt that has been combined with citric acids. The body easily absorbs Magnesium Citrate, and it has a high solubility with water.
Magnesium Citrate comes in the form of a pill and is commonly used to prepare for a colonoscopy or as a laxative with saline.
Magnesium chloride
The body is able to absorb magnesium chloride just as it does magnesium gluconate or citrate ( 2Trusted source).
There is also an oil available that can be applied to the skin, but more studies are required to understand how well the skin absorbs this form of magnesium.
Magnesium Glycinate
Magnesium Glycinate is absorbed relatively well and has a less laxative effect.
This is because, according to older research (13Trusted Source), it is absorbed in a completely different part of the intestine.
Dosage to treat constipation
It can be unpleasant to deal with constipation, whether it is acute or chronic.
The two most common magnesium compounds used for promoting bowel movements are magnesium oxide and magnesium hydroxide (14Trusted Source).
The laxative action of magnesium hydroxide or Milk of Magnesia is achieved by drawing water into the intestines. This helps to soften and facilitate your stools.
The dose recommended depends on the product. Follow the instructions for dosage.
If you exceed the recommended intake, it may cause electrolyte imbalances or watery diarrhea (15Trusted Source).
Milk of Magnesia, which has a laxative action, is usually used for acute constipation. It is not recommended in chronic cases.
Magnesium Citrate is a magnesium supplement that helps improve stool consistency by drawing water into the intestine ( 16Trusted Source).
A standard dose of magnesium citrate per day is 240 milliliters. This can be taken orally or mixed with water.
Sleeping pills
A good night’s rest is dependent on a magnesium-rich diet. Magnesium helps your mind relax, and your body achieve deep, restorative sleep.
The older studies on rats showed that magnesium deficiency was associated with poor sleep quality.
A limited number of studies have been conducted on the effects of magnesium supplements on sleep quality. It is, therefore, difficult to recommend an exact daily dosage.
One review showed that elderly adults with insomnia taking between 320-729mg of magnesium per day in the form of magnesium oxide or citrate fell asleep faster than those who were given a placebo.
Dosage for blood sugar regulation
Low magnesium levels are more common in people with diabetes (19Trusted Source, 20Trusted Source).
Low blood magnesium levels cause low magnesium levels due to high blood sugar levels.
The use of magnesium supplements to regulate blood sugar levels by managing insulin activity ( 21Trusted Source) has been shown in studies.
Insulin helps regulate blood sugar by signaling to your cells that they should take sugar from the blood.
In a 3-month study of 42 people with diabetes, supplementing with 250mg of magnesium each day in the forms of magnesium oxide, magnesium gluconate, and magnesium lactate led to improved insulin levels, insulin resistance, and hemoglobin A1c (22Trusted Source), a measure of long-term control of blood sugar.
Another 2014 study showed that those with normal magnesium levels and diabetes who received 360 mg of magnesium per day from magnesium lactate did not show any improvement in blood sugar regulation or insulin sensitivity after three months.
For people with diabetes, it is important to conduct more recent and high-quality studies in order better to understand magnesium’s effects on blood sugar levels.
