How Much Magnesium Do We Need Per Day – 3 February 2020 | Masses By: Magdalena Wszelaki | Posted in Adrenals, Articles, Estrogen Dominance, Menopause, PCOS | A noted supplement
Magnesium is an essential nutrient that your body cannot make and you must get it from food or supplements. This key mineral is responsible for helping your body complete about 300 enzyme responses – many of these responses impact your natural hormone balance. Not enough magnesium can lead to detoxification problems, insomnia, inflammation, fibromyalgia, osteoporosis and heart disease. But almost half of the US population is magnesium depleted.
How Much Magnesium Do We Need Per Day
You can replenish low magnesium levels through magnesium-rich foods such as seaweed, cocoa and chocolate, cashews, cruciferous vegetables, brown rice and bananas. Sometimes, however, even if you eat all the foods you need, you still need supplements.
What Is Magnesium Good For, Exactly?
But before you hit the buy button, it’s important to find the right type of magnesium for you.
Below I describe some popular forms of magnesium and their benefits. I don’t recommend these types of magnets either, and I won’t tell you why.
For those who want to delve deeper into this topic, you can read our article on how to increase magnesium here.
Magnesium comes from various and varied sources. absorption of magnesium from supplements is as varied as from food. Magnesium supplements are made by applying a molecule of magnesium to some type of carrier: Amino acid (glycine, arginine, taurine) or an organic acid such as citric acid. Magnesium helps in the form that the body recognizes and conceives.
When Should You Take Magnesium?
Because magnesium can bind to so many different carriers, you have several choices: glycinate, malate, chloride, taurate, sulfate, arginate, lysinate, ascorbate, fumarate, gluconate, carbonate, orotate, threonate… The list goes on.
I know this may be a bit long, but I’ll jump right in and give you the forms I specifically recommend and the forms to avoid.
Not all supplements are created equal and neither is magnesium. Here is a brief explanation of how to take any form of magnesium.
Tip: To learn more about how to balance your hormones with supplements (and which ones to take), you can download our Free Supplement Guide.
Magnesium Oxide Tablets
Magnesium glycinate (magnesium chelate, magnesium bisglycinate, magnesium diglycinate) is a well-absorbed form of magnesium that binds to two molecules of the amino acid, glycine. Glycine is a highly relaxing amino acid that can calm anxiety and improve sleep.
This is the form of magnesium that I take every day. I will double up to 600 mg, or even 800 mg per day if I am stressed or while traveling (also a form of stress).
The “chelated” form of the mineral means that amino acids have been attached to it to make it the most stable form of magnesium, which reduces the gastrointestinal symptoms it causes and the laxative effect. This type of magnesium also helps with PMS, spasms, pain, fibrocystic breasts, cravings, and sleep.
According to Examine.com, Magnesium glycinate is also the best magnesium supplement option to use when “overloading” or taking more magnesium than is generally recommended to correct a deficiency.
These 8 Foods Are High In Magnesium
Another type of magnesium that is bound to malic acid. Magnesium malate is an energy-boosting form of magnesium that works by helping the body make ATP, the energy currency of our cells. This form of magnesium is often recommended for those suffering from fibromyalgia or chronic fatigue syndrome.
For those who experience problems with energy production, magnesium malate supplements can be effective in helping with chronic fatigue syndrome and/or fibromyalgia. Malic acid also binds toxic metals like aluminum in the body. In addition to metal detoxification, it also promotes liver detoxification and proper digestion by increasing bile flow.
Unsurprisingly, this form can be too stimulating for some people and can interfere with sleep, especially during the busy night time (I experienced this first hand). It was said to drink breakfast in the morning, or he flatters from flatters at.
This form of magnesium is bound to the amino acid taurine. Taurine reduces the stress hormone, cortisol, and increases the calming neurotransmitter, GABA. Magnesium taurate is used to improve circulation, which can provide positive benefits throughout the body. For example, in animal studies, magnesium taurate has been used to delay the onset of cataracts. Try 500 mg at bedtime.
Magnesium Oxide: Benefits, Dosage, And Side Effects
Threonate is a form of magnesium chelated to threonic acid, a metabolite of vitamin C. This form of magnesium differs from others in that it is able to cross the blood brain barrier. Therefore, learning and memory function can be acquired and especially useful for cognitive decline. The recommended dose is 2,000 mg of magnesium threonate.
Magnesium chloride is a form of magnesium that can reduce anxiety, reduce pain, and aid in restful sleep. Historically, it was used topically as an antiseptic. Magnesium chloride is not only a great antimicrobial treatment when administered topically, but it also delivers magnesium directly into the bloodstream. Bark is a great way to increase magnesium levels and pass it through the gut – especially beneficial for people with IBS (or irritable bowel syndrome) who suffer from malabsorption of nutrients.
Additionally, if you’re not concerned about the magnesium-poor energy aspect of muscle pain (such as when you’re trying to get a good night’s sleep), magnesium chloride may also prove helpful for fibromyalgia symptoms.
A pure, 100% natural solution of magnesium chloride, made from high-magnesium salts that originate from the depths of the Earth’s interior, all from the ancient Zechstein Seabed in Europe. These very pure and untouched magnesium salts have been preserved from the lowest 5,000-6,500 feet on the ocean floor for the past 250 million years.
Iconfit Magnesium B6 (90 Capsules) — Iconfit Collagens, Health & Sports Nutrition
Many participants in our program have reported great results with this form of magnesium; everything from pain reduction, a smoother feeling, to deeper/longer sleep.
You can’t go overboard with this form of magnesium – so apply as much as you need, where you need it. One teaspoon will give you 600mg of magnesium and it takes 20 minutes to be absorbed. If you also find staining, you can mix it with any carrier oil (like castor or coconut oil) or wash it off after 20 minutes.
Another type of magnesium is chelated to citric acid. This form of magnesium is about 30% bioavailable, but it draws water into the intestines to provide a more laxative effect, which some people like if they suffer from chronic constipation. For a more in-depth look at constipation, check out this article.
This form of magnesium is great if you struggle with constipation or plan to sit for long periods of time, such as on a long flight. I carry an ampoule of Magnesium Citrate with me to keep moving.
Will Taking Magnesium Help Your Depression?
This magnesium has a bioavailability of only 4%, so it has a lot of benefits. It can also cause negative reactions in some cases – we have reports of readers experiencing joint pain and GI issues. A Taiwanese study of elderly people found that those who took magnesium oxide supplements (often as a laxative or antacid) were 66% more likely to experience hip fractures over a five-year period.
This form is found in many magnesium supplements and should be avoided. Companies that use them tend to use other materials of lower quality. If you see Magnesium Oxide on the label, it’s a good sign that the supplement brand you’re looking for is cutting corners and not placing quality and your health as a top priority. It is not recommended.
This magnesium is used as an active agent in supplements and is insoluble in water. Restoring your magnesium levels at all will not help. In fact, it may be an allergy to magnesium glycerin. This form of magnesium should be avoided. It is not recommended.
Magnesium lactate is produced from lactic acid, which is a bacterial yeast. Magnesium lactate can also be dangerous for people with kidney disease because lactic acid can irritate the kidneys. It is not recommended.
Magnesium: Everything You Need To Know For Better Health
Studies show that it does not dissolve well in water; the index is its bioavailability, which is low. Plus, aspartic acid isn’t what we want more of. In excess, it can become neurotoxic… like Aspartame. It is not recommended.
I hope this article has helped you replenish your magnesium levels and get one step closer to kicking back your hormones. If you want to read more about the causes of magnesium deficiency, dosage and foods rich in magnesium – read this article.
I also invite you to read about the four forms of magnesium that have been shown to be most effective in recalcitrant low levels. We took those forms and developed a rotating method to combine the unique benefits of each form of magnesium throughout the day. You can read more about the Magnesium Rotation Method here. Magnesium is the fourth most abundant mineral in the human body. It is involved in more than 300 enzymatic reactions and is a necessary part
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