Very high doses of 2,500 mg of magnesium supplements daily have been shown to improve blood glucose levels in patients with diabetes, but more research is needed. Magnesium Supplements Side Effects. 7 to 12 months: 123 mg MgOx (75 mg elemental) per day -There is no upper level of intake for magnesium from food. For children, the dosages are much lower. Supplementing with magnesium has been shown to improve PMS symptoms. Certain diseases and conditions are associated with magnesium deficiency, including high blood pressure, type 2 diabetes, and alcoholism (5, 6, 7). Magnesium supplements are easily available in the market and do not require any prescription. In magnesium citrate, magnesium in salt form is combined with citric acid. In fact, taking a magnesium supplement may improve depressive symptoms in some people. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. Too much can cause a build-up in the body and other side effects . That dose should be void of any side effects. But like most things, there are dangers with getting too much. Magnesium is an important mineral for your body and brain. 5mg of magnesium per 2.2lbs of body weight. Maximum dose: 2 tablets per 24 hour period Like magnesium gluconate and citrate, magnesium chloride has been observed to be well absorbed by the body (2). Maximum SUPPLEMENT dose: 574 mg MgOx (350 mg elemental) It also contributes to proper brain function, bone health, and heart and muscle activity (1). It’s important to consider the absorption rate of supplements before making a purchase. This material is provided for educational purposes only and is not intended for medical advice, diagnosis or treatment. This article reviews different types of magnesium supplements and how to determine the best daily dosage for your needs. Comments: Magnesium oxide is acquired by burning magnesium with pure oxygen, but this method is quite costly. If you’re trying to lose weight, you might have heard that taking magnesium supplements can help you shed pounds. It’s primarily found in people who follow a typical Western diet, which contains processed foods and refined grains and can lack foods like leafy green vegetables and legumes, which provide magnesium and other important nutrients (3, 4). Be sure to use a safe magnesium supplement dosage to avoid side effects. Adequate magnesium levels are important for a good night’s sleep. Should you supplement with magnesium? It’s better absorbed and has a gentler laxative effect than magnesium hydroxide (18). Magnesium glycinate has been shown to have a relatively good absorption rate with less of a laxative effect. Magnesium is mostly safe for all adults, especially when doses are less than 350 mg daily. Although further research is needed on magnesium and muscle cramps, taking 300 mg of magnesium daily has been shown to decrease symptoms. Insulin is a hormone that helps control blood sugar levels by signaling your cells to take in sugar from your blood. 14 to 18 years: Children 7 to 10 years of age—170 mg per day. Magnesium hydroxide, also known as milk of magnesia, is commonly used as a laxative to treat constipation and in some antacids to treat heartburn (2, 12). Laxatives can help relieve constipation and promote regular bowel movements. Magnesium is an essential mineral found in the body. Supplementing with this vital nutrient has been linked to many benefits, including constipation relief and improved blood sugar regulation and sleep. Magnesium citrate and magnesium hydroxide are two magnesium compounds commonly used to promote bowel movements (16). Includes magnesium side effects, interactions and indications. -There is no upper level of intake for magnesium from food. The correct dosage of Magnesium L-threonate or drug depends on the age and health of the person taking it as well as the purpose for which the drug is being taken. Here are 10 magnesium-rich foods that are also super healthy. Magnesium hydroxide, or milk of magnesia, works as a laxative by pulling water into your intestines, which helps soften your stool and ease its passage. We comply with the HONcode standard for trustworthy health information -, Vitamin/Mineral Supplementation during Pregnancy/Lactation. a 150 lb person would need 340 mg per day Needs increase after age 30, especially for women, due to bone loss. Stomach pain, nausea and vomiting are the top three most common side effects of it. Magnesium is found naturally in foods like nuts, leafy green vegetables, and milk products (2). This article lists 7 symptoms of magnesium deficiency. Magnesium aspartate is another common magnesium supplement that is highly absorbable by the human body (13, 14). For best results, always follow standard dosage recommendations on the label. The “Recommended Daily Allowance”, or RDA, for Magnesium in the United States is approximately: 400 mg per day for men 300 mg per day for women The RDA’s were designed to be the MINIMUM amount to prevent obvious symptoms of deficiency, but not necessarily ‘optimal’ functioning for … One study found that taking 248 mg of magnesium chloride improved depressive symptoms in those with mild to moderate depression (29). Learn the effects of magnesium on the body, particularly on the processes that promote sleep. Another study determined that taking 360 mg of magnesium daily improved PMS symptoms associated with mood and mood changes (35). Although generally safe, magnesium supplements can cause side effects in some people. Find out how this mineral is keeping your body healthy! Due to its laxative effect, milk of magnesia is generally used to treat acute constipation and not usually recommended for chronic cases. However, low magnesium intake is relatively common. i.e. The … The most important thing to consider before deciding on a supplement is its absorption rate, or how well the supplement is absorbed by your body. Exceeding the recommended intake could cause watery diarrhea or electrolyte imbalances. However, several studies have involved higher daily dosages. For low levels of magnesium in the blood (hypomagnesemia): A typical starting dose for mild deficiency is 1 gram of magnesium sulfate intramuscularly (IM) every 6 hours for 4 doses. Lactation, 19 to 30 years: 508 mg MgOx (310 mg elemental) per day If you are wondering what should be the dosage of magnesium for treating constipation, then note that 400-500 milligrams of magnesium citrate per day is usually the ideal dose for treating constipation. Magnesium Dosage. Studies have shown that magnesium supplements may help regulate blood sugar by managing insulin action (23). The recommended daily allowance (RDA) for magnesium for adults is 310–420 mg depending on age and gender. In fact, studies in rats have shown that suboptimal magnesium levels led to poor sleep quality (19). Pregnancy, 14 to 18 years: 656 mg magnesium oxide (MgOx) (400 mg elemental magnesium) per day Various studies on magnesium supplements’ effects on exercise performance have shown that the improvement potential is largely based on dosage. Maximum SUPPLEMENT dose (all ages, pregnancy or lactation): 574 mg MgOx (350 mg elemental) per day. Here are brief descriptions of the most common magnesium supplements. Other brands: Uro-Mag, MagGel, Phillips' Cramp-free, omeprazole, famotidine, pantoprazole, ranitidine, Protonix, MiraLAX, Colace, Nexium, docusate, Prilosec. Athletes may need 10-20% more (500-800mg appears to be safe) All rights reserved. Magnesium supplements may also interact with some medications, including antibiotics and diuretics (2). Supplements can help bridge the gap if your diet isn’t providing enough magnesium. Women 31 years and older: 525 mg MgOx (320 mg elemental) orally daily Pregnancy, 19 to 30 years: 574 mg MgOx (350 mg elemental) per day 420 mg. 320 mg. 51+ years (RDA) 420 mg. 320 mg. For pregnant women 18 or older, the requirements are increased to 350–360 mg per day ( 2 ). Studies have shown that magnesium deficiency may increase your risk of depression (28). Magnesium supplement recommendations range from 310-420 milligrams per day for adult men and women. This is likely because it’s absorbed in a different area of your intestine, compared with many other forms of magnesium supplements (15). Magnesium is a very important nutrient that most people don't get enough of. However, it’s best to consult your healthcare provider before taking a supplement, especially at higher doses. Though magnesium toxicity is rare, taking certain magnesium supplements at high doses may cause diarrhea, nausea, and abdominal cramping. Normal serum magnesium concentrations range between 0.75 and 0.95 millimoles (mmol)/L [ 1, 5 ]. Last updated on May 25, 2020. Taking supplements can help with magnesium deficiency recovery by restoring your mineral levels. It is naturally present in many foods and is also available as a dietary supplement.1 It serves as a cofactor in more than 300 enzymatic reactions, such as those responsible for regulating blood pressure, glycaemic control and lipid peroxidation. Magnesium is important for many systems in the body, especially the muscles and nerves. Magnesium toxicity is rare, but be sure to speak with your healthcare provider before beginning to supplement with more than 350 mg daily. Magnesium citrate is absorbed relatively well by the body and has high solubility in water, meaning it mixes well with liquid (10). Comments: Lactation, 31 to 50 years: 525 mg MgOx (320 mg elemental) per day Dosage for enhancing exercise performance, Possible side effects, concerns and warnings, 10 Evidence-Based Health Benefits of Magnesium, 7 Signs and Symptoms of Magnesium Deficiency, 10 Magnesium-Rich Foods That Are Super Healthy, How to Use Magnesium Supplements for Weight Loss, 7 Nutrient Deficiencies That Are Incredibly Common, 20 Natural Laxatives to Help Keep You Regular. Magnesium Oxide. Here’s the truth. Caplets (500 mg): 2 to 4 caplets orally daily with a full 8 ounce glass of liquid. People who experience migraines may be at risk of magnesium deficiency due to several factors, including a genetic inability to absorb magnesium efficiently or increased excretion of magnesium due to stress (36). Maximum SUPPLEMENT dose: 574 mg MgOx (350 mg elemental) per day It’s also available as an oil that can be applied topically, but further studies are needed to fully understand how well magnesium in this form is absorbed through the skin (11). People with diabetes may be more likely to have low magnesium levels (21, 22). This can cause magnesium toxicity. Men 19 to 30 years: 656 mg MgOx (400 mg elemental) orally daily The recommended dose depends on the product. Males: 672 mg magnesium oxide (MgOx) (410 mg elemental magnesium) per day The easiest way to lookup drug information, identify pills, check interactions and set up your own personal medication records. Magnesium is involved in more than 300 biochemical reactions in your body and crucial for maintaining good health. That said, those who received a higher dosage of magnesium oxide (41.4 mmol daily) showed a decrease in fructosamine, an average measurement of a person’s blood sugar over about 2–3 weeks (25). Magnesium citrate is another magnesium supplement used to treat constipation. The below options of magnesium supplements are less favourable forms of magnesium and where possible should be avoided. Supplementing with magnesium at doses of 350 mg or higher per day may boost exercise performance. The amount of magnesium you need is: 300mg a day for men (19 to 64 years) 270mg a day for women (19 to 64 years) What happens if I take too much magnesium? Maximum SUPPLEMENT dose (both sexes): 574 mg MgOx (350 mg elemental) per day Adult and teenage males—270 to 400 milligrams (mg) per day. It is typically safe to take by mouth and intravenously when used correctly. Magnesium oxide has the highest amount of elemental, or actual, magnesium per weight. Magnesium oxide is a type of magnesium mineral supplement that is mostly made of magnesium—it actually contains more magnesium than other magnesium supplements. For example, two studies that used doses of 126–250 mg of magnesium daily showed no significant change in exercise performance or muscle gain. However, another study found that volleyball players who took 350 mg of magnesium per day showed improved athletic performance, compared with the control group (33). Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. Magnesium Sulfate – Unlike other alternative supplements, magnesium sulfate can be absorbed through the skin and muscle tissue, which is why it is the main ingredient used in Epsom Salts.Soaking in an Epsom Salt bath for 15 to 20 minutes per day will provide you with the recommended dose of 600 to 900 mg of magnesium for treating anxiety and muscle cramping. -May have a laxative effect. Caplets may be taken all at bedtime or separately throughout the day. However, it’s poorly absorbed. Maximum SUPPLEMENT dose: 107 mg MgOx (65 mg elemental) per day However, in one study, older adults who received 414 mg of magnesium oxide twice daily (500 mg of magnesium per day) had better sleep quality, compared with adults who received a placebo (20). Premenstrual syndrome (PMS) is a group of symptoms, including water retention, agitation, and headaches, that many women experience about 1–2 weeks before their period. Some studies have used up to 500 milligrams per day in elderly people with magnesium deficiency. If your child cannot get enough magnesium from food, a supplement may be beneficial. 12 years and older: 2 to 4 caplets orally daily, as a single dose or divided dose Most studies found positive effects with daily doses of 125–2,500 mg. In addition to what you get from food, the highest dose you should take of magnesium supplements is: 65 mg/day for children ages 1-3 110 mg/day for children ages 4-8 Magnesium has become a popular sleep aid. Studies have found that magnesium oxide is essentially insoluble in water, making absorption rates low (9, 10). Females: 590 mg MgOx (360 mg elemental) per day 500 mg caplets: Whether you struggle with acute or chronic constipation, it can be uncomfortable. Based on limited research, taking 500 mg of magnesium daily may improve sleep quality. The standard dose for magnesium citrate is 240 ml per day, which can be mixed with water and taken orally. Includes magnesium side effects, ... Magnesium gluconate is used as a supplement to treat low levels or to maintain adequate levels of this mineral in the body. Natural Calm is a magnesium supplement developed by Peter Gillham, and while the company carries several other items, the Natural Calm products represent its primary supplement line 1.The name of the product refers to the calming effects of magnesium, and it is marketed as "natural stress relief." The National Academy of Medicine recommends not exceeding 350 mg of supplemental magnesium per day (2). The table below shows the recommended daily allowance (RDA) or adequate intake (AI) of magnesium for adults, infants, and children (2). Since magnesium is key to muscle function, a deficiency may cause painful muscle contractions. A magnesium overdose may…. Magnesium-Rougier; Descriptions. Healthline Media does not provide medical advice, diagnosis, or treatment. This means that it is not well absorbed by the body. High blood sugar levels can increase magnesium loss through urine, causing low magnesium levels in your blood. Magnesium gluconate comes from the magnesium salt of gluconic acid. For pregnant women 18 or older, the requirements are increased to 350–360 mg per day (2). Recommended DIETARY intake: Maximum dose: 4 caplets per day Adult and teenage females—280 to 300 mg per day. This article reviews 20 natural laxatives and how they work. Children 4 to 6 years of age—120 mg per day. Currently, a limited number of studies have studied the effects of magnesium supplements on sleep quality, making it difficult to recommend a specific daily dose. Many forms of magnesium supplements are available. Uses: Acid indigestion, upset stomach. Although a balanced diet usually supplies all the magnesium a person needs, magnesium supplements may be needed by patients who have lost magnesium because of illness or treatment with certain medicines. Magnesium is found naturally in many foods and in your body. Supplementing with 248–450 mg of magnesium per day has been shown to improve mood in patients with depression and low magnesium levels. Winter backs this up by saying that a good, moderate dose of magnesium is about 100 to 350 milligrams daily. Maximum SUPPLEMENT dose: 180 mg MgOx (110 mg elemental) per day Recommended DIETARY intake: Recommended DIETARY intakes: Magnesium is an important mineral with a role in biological processes like muscle contraction, sleep, and energy metabolism. Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances. Another study noted the ability of magnesium supplements to reduce the frequency of leg cramps during pregnancy. Magnesium citrate is found in pill form and commonly used as a saline laxative before a colonoscopy or major surgery. Magnesium can help your mind relax and your body achieve deep, restorative sleep. Rarely, a very high dosage of a supplement or medication provides more than 5,000 mg of magnesium per day. Researchers concluded that any benefits from supplementing with magnesium at these doses were not strong enough to be detected (31, 32). Subscribe to Drugs.com newsletters for the latest medication news, new drug approvals, alerts and updates. Pregnant females—320 mg per day. Men 31 years and older: 689 mg MgOx (420 mg elemental) orally daily Lactation, 14 to 18 years: 590 mg MgOx (360 mg elemental) per day Comments: Applies to the following strengths: 400 mg; 140 mg; 420 mg; 250 mg; 500 mg; 400 mg (240 mg elemental magnesium); base 500 mg; 200 mg; 600 mg, 400 mg tablets: 1 tablet orally twice a day Here are 7 incredibly common nutrient deficiencies. Though research on magnesium supplements for muscle cramping is mixed, one study found that participants who received 300 mg of magnesium daily for 6 weeks reported fewer muscle cramps, compared with those who received a placebo (26). © 2005-2021 Healthline Media a Red Ventures Company. Medically reviewed by Drugs.com. Uptake and metabolism of magnesium is different for everybody, which is why proper dosage varies by person. One study found that supplementing with 600 mg of magnesium citrate helped reduce the frequency and severity of migraines (37). Women 19 to 30 years: 508 mg magnesium oxide (MgOx) (310 mg elemental magnesium) orally daily Hypomagnesemia is defined as a serum magnesium level less than 0.75 mmol/L [ 6 ]. Always follow the dosage instructions (17). Duration of therapy: Up to 2 weeks Magnesium is a mineral that you need to stay healthy. Another study showed that the same dose daily tended to decrease the frequency of migraine attacks (38). Data sources include IBM Watson Micromedex (updated 2 Feb 2021), Cerner Multum™ (updated 3 Feb 2021), ASHP (updated 29 Jan 2021) and others. Women who took 300 mg of magnesium daily experienced less frequent and less intense leg cramps, compared with women who took a placebo (27). Magnesium supplements are often marketed to prevent or improve muscle cramping. Oral: Many types of magnesium supplements are available. Duration of therapy: 7 days or less Magnesium Side Effects. Magnesium is used as a dietary supplement for individuals who are deficient in magnesium. -Take with a full glass of water. Consider the potential side effects, like muscle spasms and drowsiness. Although this supplement is the most common form of magnesium, it has a very low bioavailability. Adult men are advised to take no more than 300 mg each day, while adult women shouldn't exceed 270 mg (unless they are pregnant, when the recommended dose increases to 400 mg). It’s recommended to only take a daily magnesium supplement that provides more than 350 mg while under medical supervision. Breast-feeding females—340 to 355 mg per day. Here's what magnesium does for your body. -Bedtime is the preferred administration time for a single dose. Moreover, another study found that taking 450 mg of magnesium chloride was as effective as an antidepressant at improving depressive symptoms (30). Magnesium is essential for maintaining proper health. If you require a supplement, dosage recommendations can vary depending on your needs, such as to improve constipation, sleep, muscle cramps, or depression. 1 to 3 years: 131 mg MgOx (80 mg elemental) per day Magnesium citrate and magnesium hydroxide are common magnesium compounds used to treat constipation. The researchers concluded that prolonged magnesium supplementation at higher than usual doses could benefit blood glucose control, but further studies are needed (25). Magnesium deficiency, also known as hypomagnesemia, is an often overlooked health problem. One study found that supplementing with 2,500 mg of magnesium in a magnesium chloride solution daily improved insulin sensitivity and fasting blood sugar levels in people with type 2 diabetes and low magnesium levels at baseline (24). One study found that taking 200 mg of magnesium oxide daily improved water retention associated with PMS (34). Supplementing with 600 mg of magnesium daily has been shown to prevent and possibly decrease the intensity and duration of migraines. Yes, as long as you keep to the recommended daily dose, which is set by the Government’s Department of Health. Magnesium doses of 200–360 mg daily have been shown to improve PMS symptoms in women, including mood and water retention. Certain … Magnesium L-threonate is an oral drug and can be taken either in the form of tablets or powder. However, another study found that people who received a daily total of 20.7 mmol of magnesium oxide daily showed no improvements in blood glucose regulation. The RDA for magnesium is 310–420 mg for adults depending on age and gender. Recommended doses of magnesium supplements are 200–400 mg per day, depending on the brand. Taking a magnesium supplement may help increase magnesium levels in those who have a higher risk of deficiency or don’t consume enough through their diet. A safe dosage is essential to preventing overdose symptoms. Here are 10 ways that magnesium can improve your health. Some of the best magnesium-rich foods to focus on include (percentages based on the RDA for adult women of 320 milligrams/day): Spinach: 1 cup cooked = 157 milligrams (49 percent) Swiss Chard: 1 cup cooked = 150 milligrams (47 percent) Black Beans: 1 cup cooked = 120 milligrams (37 percent) Mung Beans: 1 cup cooked = 97 milligrams (30 percent) Almonds: ¼ cup = 97 milligrams (30 percent) …