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Magnesium Use Guide: How To Take Magnesium Effectively

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Magnesium is an essential mineral that our bodies rely on to function. It serves as a building block in more than 300 of the body’s most important chemical and cellular processes, so you can imagine how important it is to maintain sufficient levels in your system. If our bodies are running low, we may need magnesium supplements to bring our levels back to ideal.

How Much Magnesium Should I Take?

The best way to supply your body with sufficient amounts of magnesium is by consuming magnesium-rich foods in your diet. However, certain diseases and conditions may inhibit absorption of this vital mineral through diet alone, including alcoholism, type 2 diabetes and high blood pressure (2, 3, 4).

Too little magnesium in your system can result in a number of deficiency symptoms, and can also be linked to a number of persistent conditions such as muscle cramps, trouble sleeping, and migraine headaches. However, too much magnesium can also cause unpleasant symptoms such as low blood pressure, drowsiness, nausea, and vomiting.

If you are adding to your magnesium intake through supplementation, you’ll want to make sure you are meeting similar dosages to what you might expect to obtain through your diet, and not excessively more.

How Much Magnesium Per Day?

The recommended daily amount (RDA) for magnesium is 310–420 mg for adults depending on age and gender. (5) Depending on your particular condition and reason for taking magnesium supplements, the targeted dose on top of your dietary intake might vary. For example, one study found that supplementing with 600 mg of magnesium citrate daily was helpful in reducing the frequency and severity of migraines without aura (6).

In two different studies, participants received 300 mg of magnesium daily for leg cramps. One study dealt with chronic and persistent leg cramps, while the other investigated women with leg cramps related to pregnancy. (7) (8) In both cases, participants who received the magnesium supplementation reported fewer and less intense leg cramps, compared to those who took a placebo (8).

Another study investigated the relationship between magnesium levels and Type 2 diabetes. They discovered that that people with Type 2 diabetes and low magnesium levels at baseline had improved insulin sensitivity and fasting blood sugar levels when they took a daily oral supplement of 2,500 mg of magnesium over the course of the study (9). While these findings were promising, the researchers concluded that further studies are needed to test the effectiveness in high-dose magnesium supplementation as a control method for diabetic blood glucose control.

What is the best way to get Magnesium?

Oral supplementation is the most common and easiest way to get any additional magnesium you need into your system. Always consult a doctor before adding oral supplements to your diet to ensure your intake levels are properly balanced with your health needs.

MyKore Essentials offers a different approach with their Pure Magnesium Oil topical spray. Use this product as an on-the-spot solution for muscle stiffness and cramps, joint pain due to inflammation, and for the onset of headaches, migraines or sleeplessness by applying the oil easily and directly to the skin for immediate and rapid absorption. This form of supplementation is perfect for targeted delivery of magnesium right when and where you need it.

Sources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC44558...
  2. https://www.ncbi.nlm.nih.gov/pubmed/7836619
  3. https://www.ncbi.nlm.nih.gov/pubmed/9589224
  4. https://www.ncbi.nlm.nih.gov/pubmed/9397253
  5. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  6. https://www.ncbi.nlm.nih.gov/pubmed/18705538
  7. https://www.ncbi.nlm.nih.gov/pubmed/12011773
  8. https://www.ncbi.nlm.nih.gov/pubmed/22909270
  9. https://www.ncbi.nlm.nih.gov/pubmed/12663588