how many grams of magnesium should i take?
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The RDA for magnesium is 310–420 mg for adults depending on age and gender. If you require a supplement, dosage recommendations can vary depending on your needs, such as to improve constipation, sleep, muscle cramps, or depression. Most studies found positive effects with daily doses of 125–2,500 mg.
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For oral dosage forms (capsules, tablets, or liquid): Adults—25 to 50 milligrams (mg) every four to six hours as needed. Children 4 years of age and older—1 to 1.5 mg per kg (0.45 to 0.7 mg per pound) of body weight every four to six hours as needed. Children and infants up to 4 years of age—Use is not recommended .
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The maintenance dose used in adults ranges from 8 to 24 mEq (1 to 3 g) daily; for infants, the range is 2 to 10 mEq (0.25 to 1.25 g) daily. In severe pre-eclampsia or eclampsia, the total initial dose is 10 to 14 g of magnesium sulfate.
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Hypomagnesemia is an electrolyte imbalance and is indicated by a low level of magnesium in the blood. The normal adult value for magnesium is 1.5-2.5 mEq/L. Magnesium is one of many electrolytes in your body and normal levels of magnesium are important for the maintenance of heart and nervous system function.
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The recommended daily allowance for zinc is 8 milligrams per day for adult women and 12 milligrams per day during pregnancy and lactation. Hester notes that women trying to conceive can take the higher amount, but they should be cautious because too much zinc can interfere with copper absorption and metabolism.
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Magnesium is important for maintaining a healthy heartbeat. It naturally competes with calcium, which is essential for generating heart contractions. When calcium enters your heart muscle cells, it stimulates the muscle fibers to contract. Magnesium counters this effect, helping these cells relax ( 5 , 6 ).
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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). For children, the dosages are much lower.
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Adults—1 to 2 milligrams (mg) every eight to twelve hours as needed. Children 12 years of age and older—0.5 mg to 1 mg two times a day as needed. Children 4 to 12 years of age—Use and dose must be determined by your doctor. Children and infants up to 4 years of age—Use is not recommended .
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How much you should take. It's recommended that all women who could get pregnant should take a daily supplement of 400 micrograms of folic acid before they're pregnant and during the first 12 weeks of pregnancy, when the baby's spine is developing.
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['Adults—250 to 500 milligrams (mg) 2 times a day, taken every 12 hours for 7 to 14 days.', 'Children—Dose is based on body weight and must be determined by your doctor.']
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Adults—1 to 2 milligrams (mg) every eight to twelve hours as needed. Children 12 years of age and older—0.5 mg to 1 mg two times a day as needed. Children 4 to 12 years of age—Use and dose must be determined by your doctor.
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Take magnesium citrate on an empty stomach, at least 1 hour before or 2 hours after a meal.
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You should not take high doses of zinc for more than a few days unless your doctor tells you to. Talk to your doctor before taking more than 40 mg of zinc per day and take breaks from zinc supplementation. During those breaks, get zinc from a well-balanced diet.
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In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains and low-fat dairy products. The recommended dietary allowance for magnesium for adult men is 400-420mg per day. The dietary allowance for adult women is 310-320 mg per day.
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In general, it is recommended that users begin with the lowest suggested dose, and gradually increase as needed. For general health, sleep, stress: 100-350 mg daily. Individual dosing will vary, and can vary widely depending on an individual's magnesium levels.
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In the body, magnesium helps the heart maintain a healthy rhythm. It also helps regulate blood pressure and the production of cholesterol. High dietary magnesium intake is linked to significantly reduced mortality in people who are at high risk for cardiovascular disease.
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The average dose is 500 milligrams per day — if your supplement's dosage is higher than this, make sure you confirm the dosage with your doctor before use. When trying a new supplement, it's best to start with a lower dose and gradually work your way up to the standard dose.