Getting adequate magnesium is an essential aspect of maintaining overall wellness. About half of all of our magnesium is found in the bones and the other half is found in the cells of our organs and tissues. It is the fourth most abundant mineral in the body. Consider taking a supplement if you are not getting enough of the mineral in your diet, but be careful not to take too much. If you take more than needed, you may experience nausea, diarrhea or more serious health problems.
Benfits of Magnesium
Magnesium helps virtually every organ in the body, especially the heart, muscles and kidneys. Magnesium helps promote the health of your bones and teeth and helps regulate blood sugar levels. Since magnesium helps regulate calcium levels, it is best to take your magnesium supplement together with calcium. The combination of calcium and magnesium helps to prevent muscle cramps and pain.
What Is the Right Dose?
Choose the appropriate amount of magnesium for your age and gender. According to MedlinePlus, a service of the National Institutes of Health, males 14 and over should get 400 to 420 mg per day. Women over 18 should get 310 to 320 mg per day; teen girls aged 14 to 18 require 360 mg daily.
Taking Magnesium Supplements
Since magnesium has a relaxing effect on the body, it is advisable to take it at the appropriate dosage for you, before bedtime and without food. You can take the mineral separately or look for a supplement that combines a variety of vitamins and minerals. According to the University of Maryland Medical Center, the recommended types of magnesium include magnesium citrate, magnesium gluconate and magnesium lactate. These are easier to absorb than other preparations.
Side Effects
There should be no side effects from taking the appropriate dose of magnesium, however, if you take too much, this can cause serious health consequences. Too much magnesium can cause nausea; vomiting; low blood pressure; slowed heart rate; deficiencies of other minerals such as calcium; confusion; or, in rare cases, coma. Stomach upset and diarrhea are more common side effects.
Member Comments