magnesium dosage

Magnesium is a crucial mineral responsible for your body’s critical maintenance and function-being the fourth most rich mineral in our body, magnesium operates many vital functions in your body and brain’s health. Although our body cannot produce magnesium, so we need to get it from our diet. Yet, so many of us do not get enough of it; even when we adopt a healthy diet.

The ideal magnesium dosage for adult men is around 400 mg, while adult women should be getting approximately 300 mg a day as recommended. The problem is that a big majority of us in not consuming anything near that number. And a lack of magnesium can harm our health, which is why it is so vital to ensure that we get enough magnesium in our system every day.

However, there are easy solutions to increase your daily magnesium dosage. Here I’m going to share why magnesium is so crucial for our health and how to get enough of it.

What Is Magnesium?

Magnesium is a mineral that helps your body to work correctly; without it, our body can’t operate correctly. Magnesium is crucial for hundreds of our metabolic processes and several other essential bodily functions – including assisting with muscle and nerve roles, controlling blood pressure, and boosting the immune system.

Low magnesium dosage has been associated with numerous adverse health consequences, including the immune system’s vulnerability, low moods, high blood pressure, and heart disease.

Here, you will find what magnesium does for our body, its health benefits, ways to raise your magnesium dosage, and the health problems you might get by consuming too little.

What Are The Different Types Of Magnesium?

Magnesium is present in many types of foods, such as dark chocolate, avocados, nuts, whole grains, bananas, and leafy greens. And while you can get the daily recommended magnesium dosage through diet, many people struggle to do so, which is why magnesium supplements are an excellent way to ensure that you get the recommended magnesium dosage per day.

There are different types of magnesium available, making it difficult to know which one is right for you. Here is a list of different kinds of magnesium supplements and what they are suitable for:

Magnesium Citrate

Magnesium citrate is one of the most known magnesium supplements and one of the easiest to be absorbed by our body. This type of magnesium supplement can aim with digestions and possibly improve the symptoms of anxiety and depression.

Magnesium Glycinate

Magnesium glycinate is a blend of magnesium with an amino acid known as glycine. Glycine is commonly used as a supplement to promote better sleep and manage several inflammatory issues such as diabetes. Magnesium glycinate gets absorb easily by our body. This type of magnesium supplement can help with insomnia and stress.

Magnesium Oxide

Magnesium oxide is a blend of magnesium and oxygen. This type of supplement isn’t usually known to support magnesium deficiencies. Instead, magnesium oxide is used to relieve troubling digestive problems, such as heartburn and constipation.

Magnesium Chloride

Magnesium chloride is a type of magnesium supplement that incorporates chlorine. This type of supplement is embodied well in our digestive system. You can use this supplement to manage low magnesium levels, as well as digestive issues, such as heartburn and constipation.

Magnesium Sulfate

Magnesium sulfate is a mixture of magnesium, sulfur, and oxygen. You might have heard of it as Epsom Salts. It’s common to dissolve magnesium sulfate when taking a bath. This is meant to help soothing muscle pain as well as relieving stress.

There are other types of magnesium supplements available, such as lactate, phosphate, aspartate, and glutamate. However, those types of magnesium do not have much research and should be taken with caution.

Why Is Magnesium Good For Our Bodies?

Magnesium is just one of the many essential minerals that our body needs to stay healthy. When our body gets enough dosage of magnesium a day, this will contribute to:

  • Healthy brain function
  • Healthy heartbeat
  • Relieves muscle tension
  • Reduces fatigue
  • Improves sleep quality
  • Support muscle recovery after exercise
  • Helps on skin recovery
  • Improves joint health by helping to increase bone density

Magnesium plays a significant part in the wellbeing of our system. It supports our metabolism and even contributes to the function of our nervous system. Magnesium is also an essential factor when it comes to how much vitamin D our body makes.

Why Should You Take Vitamin D And Magnesium Together?

Like any other vitamins or minerals, our bodies can’t receive vitamin D without being turned into a form that our bodies can absorb-a process called bioavailability. And vitamin D bioavailability is entirely dependent on magnesium.

For our body to absorb vitamin D, enzymes are responsible for converting vitamin D into its active form, known as calcitriol. This can’t happen without enough magnesium in our bodies. When vitamin D is not processed correctly due to the lack of magnesium in our bodies, unconverted vitamin D will raise calcium levels instead of regulating them.

When calcium levels are high, our hormones can influence our hormones to remove needed minerals away from our bones and deposit them in soft tissues (arteries).

Magnesium is vital in our health. Magnesium will be a factor in how our body breaks vitamin D and how it uses it. Magnesium can regulate the levels of vitamin D and lower it if we are producing it too much. Still, without enough magnesium in our system, vitamin D has nothing to moderate its levels, which can be dangerous.

What Are The Known Risks Of Not Taking Enough Magnesium?

There are many risks involved when we don’t take enough magnesium dosage every day. Magnesium deficiency, also identified as hypomagnesemia, can be a threat to our health.

What causes magnesium deficiency can vary from a low diet to a natural loss of magnesium levels in the body. This loss is usually caused by other underlying health conditions such as diabetes, celiac disease, or a lack of ability to absorb magnesium in the body.

Here are some of the signs that you need more magnesium:

  • Experiencing twitches and muscle cramps
  • Persistent fatigue that doesn’t go away with rest
  • Muscle weakness
  • High blood pressure
  • Irregular heartbeat

Should You Take Magnesium Supplements?

Even though we can get most of our daily need for magnesium in food, it’s extremely easy not to consume it enough. Therefore, taking magnesium supplements will help you to consume the right magnesium dosage a day. Magnesium supplements are incredibly safe, but if you suffer from any disease, you should consider consulting your doctor before taking any supplements. Supplements will support you to take the right amount of magnesium a day, contributing to a healthier lifestyle.

Summary

Even when we take care of our diet and health, it can be a challenge to keep up with all our body’s needs when it comes to vitamins and minerals. But those are essential in maintain good health as they support our body to function currently, no matter what else is going on in our lives. That is why we should ensure that we give it exactly what it needs. Taking a correct magnesium dosage every day will help you to achieve that and allow you to be the best version that you can be. Don’t compromise on your health, and ensure that you tackle every day with enough magnesium to support you every step of the way.

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SOURCES:

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https://www.ncbi.nlm.nih.gov/books/NBK507271/

https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-oxide

https://pubmed.ncbi.nlm.nih.gov/29123461/

https://pubmed.ncbi.nlm.nih.gov/24966690/

https://pubmed.ncbi.nlm.nih.gov/11300621/

https://pubmed.ncbi.nlm.nih.gov/17145221/

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