A variety of foods contain magnesium, but the University of Maryland Medical Center reports that the average person probably does not get optimal amounts. A true deficiency is rare, however. You might benefit from supplemental magnesium if you have certain conditions or take medications that reduce magnesium levels. Supplements might also help treat various conditions such as ones that affect the heart, menstrual irregularities and migraines to name a few. Magnesium supplements typically come in the form of citrate, gluconate and lactate, all of which your body can easily absorb. The optimal dose will depend on several factors, such as your reason for using magnesium citrate and whether you have a deficiency. Your doctor can suggest the right amount.
Upper Intake Limits
The National Institutes of Health Office of Dietary Supplements reports that all forms of magnesium supplements have a tolerable upper intake limit, or an amount that if exceeded, increases the risk of adverse effects. Some conditions, however, might require higher doses to provide benefit and you should only use magnesium citrate at these doses under your doctor's supervision. The upper limits are as follows: 65 mg for children age 1 to 3; 110 mg for children 4 to 8; 350 mg for anyone age 9 and older, including pregnant and breast-feeding women.
Doses
To manage menstrual cramps and premenstrual syndrome, the Beth Israel Deaconess Medical Center notes a suggested dose of 500 to 1,000 mg daily starting on the 15th day of your menstrual cycle and continuing until the day menstruation starts. Magnesium supplements have been studied for numerous conditions and the University of Michigan Health System reports the following doses were used: cardiac arrhythmia: 384 mg; congestive heart failure: 300 mg; high blood pressure during pregnancy: 300 mg; migraine headache: 360 to 600 mg; mitral valve prolapse: 500 mg; Type 1 and Type 2 diabetes: 200 mg to 600 mg; urinary incontinence: 150 mg twice a day; angina: 365 mg twice a day; asthma: 300 to 400 mg; ADHD: 200 mg; hypertension in individuals taking depleting diuretics: 350 to 500 mg; osteoporosis: 250 to 750 mg.
Signs of Excess Magnesium
Using dietary supplements in any dose always poses a risk of side effects, and their likelihood increases with higher doses. Excess magnesium intake causes a variety of symptoms -- some quite serious -- and you need to be on the lookout when you start supplementing. They include irregular heartbeat, very low blood pressure, trouble breathing, weak muscles, confusion and other mental effects and loss of appetite.
Other Considerations for Use
Reduced kidney function can increase the risk of adverse effects due to a reduced ability to clear out excess magnesium from the body; do not take magnesium without talking to your doctor first if you have kidney disease. Magnesium might help treat various heart conditions, but due to the serious nature of these conditions, only use them under your doctor's supervision. Magnesium citrate can interfere with the absorption of quinolone and tetracycline antibiotics; take the supplement at least one hour before or two hours after these medications.
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