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Magnesium: daily need and side effects

31/07/2020

How to take magnesium?

It is generally recommended to start taking magnesium gradually.

Increase the dosage until magnesium begins to affect the stool. If this happens , the correct dosage is the one that was on the day before the last intake.

To reduce the effect on the digestive system, the daily portion can be divided into several parts.

Should you take magnesium in the morning or evening? With food or on an empty stomach?

Taking magnesium may differ, depending on the dosage, the medical reason for taking and tolerability of a particular form.

General recommendations for taking magnesium contain the following advice. Divide the intake into two portions: take one in the morning after breakfast and the second one in the evening after dinner.

In most cases, it is sufficient to take magnesium every day at the same time.

If you missed a portion during the day, take magnesium as soon as you remember it. Do not take a double portion of magnesium if you remember missing one the next day.

The body’s need for magnesium

The daily need for magnesium depends on factors such as age, gender, occupation and others.

The international institutes of health set the following daily magnesium requirements:

Magnesium for babies:

up to 6 months: 30 mg / day

7-12 months: 75 mg / day

Magnesium for children:

1-3 years: 80 mg / day

4-8 years: 130 mg / day

9-13 years: 240 mg / day

Magnesium for teenagers:

14-18 years old

men: 410 mg / day

women: 360 mg / day

Magnesium for adults:

19-30 years old

men: 400 mg / day

women: 310 mg / day

31-50 years old

men: 420 mg / day

women: 320 mg / day

51 years and older

men: 420 mg / day

women: 320 mg / day

Magnesium during pregnancy:

19-30 years: 350 mg / day

during lactation: 310 mg / day

31-50 years: 360 mg / day

during lactation: 320 mg / day

It is your doctor’s task to prescribe the right dosage of magnesium or any other mineral or vitamin.

Forms of magnesium

There are four categories of magnesium forms. Here they are with examples of substances:

insoluble salts: oxide, carbonate, hydroxide

soluble salts: sulfate, chloride

organic soluble salts: citrate, malate, lactate, pidolate

organic complexes: aspartate, glycinate, bisglycinate, taurate, lysinate, L-treonate, orotate

These forms differ in the magnesium elemental mass in the composition of the substance and bioavailability. The amount of elemental magnesium in its various forms:

Magnesium oxide: 60%

Magnesium carbonate: 45%

Magnesium hydroxide: 42%

Magnesium citrate: 16%

Magnesium glycinate: 18%

Magnesium malate: 6.5%

It seems that there is more magnesium in insoluble salts, which means more magnesium enters the body, but this is not the case.

Each form has its own bioavailability and insoluble magnesium salts have low bioavailability.

Bioavailability is the ability of a vitamin, mineral, or other substance to be absorbed by the body

Magnesium oxide: 4%

Magnesium hydroxide: 10%

Magnesium carbonate: 30%

Magnesium malate: 70%

Magnesium glycinate: 80%

Magnesium citrate: 90%

Let’s look at an example:

Magnesium oxide

When taking magnesium oxide 150 mg in 1 tablet:

elemental magnesium per tablet: 90 mg

absorbed by the body: up to 4 mg

the body will receive a load of 60 mg of insoluble salt

When taking magnesium glycinate 150 mg in 1 tablet:

elemental magnesium per tablet: 27 mg

absorbed by the body: up to 21 mg

The body will receive support in the form of 123 mg of glycine, a useful substance for the brain.

Side effects of magnesium

Magnesium oxide can cause nausea and diarrhea in case recipients have normal or low stomach acidity.

Magnesium chelates are well absorbed, but people with poor digestion are recommended to divide the dosage into several doses.

Magnesium citrate reduces absorption of iron.

Magnesium in the form of magnesium malate stimulates the nervous system and is recommended for morning use.

Magnesium orotate is prohibited for people with urolithiasis and liver cirrhosis.

Magnesium taurate is not recommended for people with a mutation in certain genes that cause the accumulation of taurine in the body.

Magnesium with aspartic acid / magnesium aspartate should not be taken for depressive states and headaches.

Magnesium chloride is not recommended for people with sensitive skin as it can cause itching.