How much magnesium supplement

Magnesium citrate is absorbed relatively well by the body and has high solubility in water, meaning it mixes well with liquid Magnesium citrate is found in pill form and commonly used as a saline laxative before a colonoscopy or major surgery. Like magnesium gluconate and citrate, magnesium chloride has been observed to be well absorbed by the body 2.

Magnesium hydroxide, also known as milk of magnesia, is commonly used as a laxative to treat constipation and in some antacids to treat heartburn 2 , Magnesium aspartate is another common magnesium supplement that is highly absorbable by the human body 13 , Magnesium glycinate has been shown to have a relatively good absorption rate with less of a laxative effect.

Many types of magnesium supplements are available. Whether you struggle with acute or chronic constipation , it can be uncomfortable. Magnesium citrate and magnesium hydroxide are two magnesium compounds commonly used to promote bowel movements Magnesium hydroxide, or milk of magnesia , works as a laxative by pulling water into your intestines, which helps soften your stool and ease its passage.

The recommended dose depends on the product. Always follow the dosage instructions Due to its laxative effect, milk of magnesia is generally used to treat acute constipation and not usually recommended for chronic cases. The standard dose for magnesium citrate is ml per day, which can be mixed with water and taken orally. Magnesium citrate and magnesium hydroxide are common magnesium compounds used to treat constipation.

For best results, always follow standard dosage recommendations on the label. Magnesium can help your mind relax and your body achieve deep, restorative sleep. In fact, studies in rats have shown that suboptimal magnesium levels led to poor sleep quality Currently, a limited number of studies have studied the effects of magnesium supplements on sleep quality, making it difficult to recommend a specific daily dose.

However, in one study, older adults who received mg of magnesium oxide twice daily mg of magnesium per day had better sleep quality, compared with adults who received a placebo People with diabetes may be more likely to have low magnesium levels 21 , High blood sugar levels can increase magnesium loss through urine, causing low magnesium levels in your blood.

Studies have shown that magnesium supplements may help regulate blood sugar by managing insulin action Insulin is a hormone that helps control blood sugar levels by signaling your cells to take in sugar from your blood. One study found that supplementing with 2, mg of magnesium in a magnesium chloride solution daily improved insulin sensitivity and fasting blood sugar levels in people with type 2 diabetes and low magnesium levels at baseline However, another study found that people who received a daily total of That said, those who received a higher dosage of magnesium oxide The researchers concluded that prolonged magnesium supplementation at higher than usual doses could benefit blood glucose control, but further studies are needed Very high doses of 2, mg of magnesium supplements daily have been shown to improve blood glucose levels in patients with diabetes, but more research is needed.

Many conditions can cause muscle cramps. Magnesium supplements are often marketed to prevent or improve muscle cramping. Though research on magnesium supplements for muscle cramping is mixed, one study found that participants who received mg of magnesium daily for 6 weeks reported fewer muscle cramps, compared with those who received a placebo Another study noted the ability of magnesium supplements to reduce the frequency of leg cramps during pregnancy.

Women who took mg of magnesium daily experienced less frequent and less intense leg cramps, compared with women who took a placebo Although further research is needed on magnesium and muscle cramps, taking mg of magnesium daily has been shown to decrease symptoms.

Studies have shown that magnesium deficiency may increase your risk of depression One study found that taking mg of magnesium chloride improved depressive symptoms in those with mild to moderate depression Prospective cohort studies show an association of diets low in magnesium with an increased risk of type 2 diabetes.

Results are also mixed on the effectiveness of supplements in improving overall blood sugar control. Part of the reason may be differences in the study design of these clinical trials. The American Diabetes Association reports a lack of evidence at this time to recommend magnesium supplements to improve blood sugar control in people with diabetes. Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts , seeds, whole grains , and fortified cereals.

It is also in fish, poultry, and beef. A magnesium supplement may be prescribed if the body is having problems absorbing the nutrient.

Over-the-counter magnesium supplements come in different forms; liquid types like magnesium citrate or chloride may be better absorbed than solid tablets like magnesium oxide and sulfate. Magnesium can have a laxative effect at high doses; in fact, it is sold as a laxative in the form of magnesium hydroxide. Magnesium hydroxide is also an ingredient in some popular antacids to treat heartburn and upset stomach; it is important to be aware of the laxative effect when using magnesium hydroxide tablets for an upset stomach.

Although magnesium is naturally found in a variety of foods and some fortified foods, national dietary surveys show that most Americans of all ages eat less than recommended amounts. The body also helps to preserve magnesium levels when stores are low by limiting the amount excreted in urine and absorbing more magnesium in the gut.

A true deficiency occurs with a long-term low magnesium diet, malabsorption, and large losses from alcohol abuse or use of medications that deplete magnesium some diuretics, proton pump inhibitors, and antibiotics.

Toxicity is rare from food sources because the kidneys will remove excess magnesium in the urine. However toxic levels may occur with long-term use of high-dosage supplements.

People with kidney disease have a higher risk of toxicity because their kidneys are not working properly and cannot flush out extra magnesium. Magnesium supplements are a popular remedy for leg and foot cramps, a bothersome condition that may jolt you awake in the middle of the night or during exercise. A deficiency of magnesium can certainly cause muscle cramping, but these supplements are often used whether or not people know they are truly deficient. Evidence so far does not support this treatment for muscle cramps.

A Cochrane review of seven randomized controlled trials looking at the effects of magnesium supplements on muscle cramps did not find a significant difference in intensity or duration of cramps in people using the supplements versus a placebo for one month. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. You may not need a supplement, and you can optimize your intake through dietary changes, says Wagner.

According to the aforementioned study in the journal Open Heart , there may be several factors at work in this widespread deficiency, including lack of nutrients in soil and an excess intake of processed foods , which are stripped of minerals. While your kidneys do flush out excess magnesium it is a water-soluble mineral , getting too much of the mineral from supplements can cause diarrhea often accompanied by nausea and abdominal cramping — and in very large doses can cause more serious problems like retention of urine , difficulty breathing, irregular heartbeat , and cardiac arrest.

Those more serious consequences have resulted from magnesium doses exceeding 5, mg per day, according to the NIH. People with acid reflux who take proton pump inhibitor medications for more than one year are at risk for low magnesium levels, according to the U. Food and Drug Administration. The FDA warns that even magnesium supplements didn't raise levels enough in these people. Because extra magnesium is eliminated by your kidneys, anyone who has renal impairment should not take supplements without discussing it with a healthcare provider.

Likewise, anyone taking certain medications, including bisphosphonates , antibiotics, diuretics, or proton pump inhibitors should be aware of possible adverse drug-nutrient interactions. Be sure to speak with your healthcare team before starting this or any other supplement. Different types of magnesium vary in price, how well your body can absorb them, and potential side effects.

Research suggests that magnesium aspartate, lactate, chloride, and citrate are best absorbed by our bodies. Whereas magnesium oxide and magnesium sulfate also known as Epsom salt , which can also be taken orally, are less easily absorbed. The types of magnesium most likely to cause diarrhea are magnesium carbonate, chloride, gluconate, and oxide, according to past research. Magnesium threonate is a form of magnesium that may pass into the brain more efficiently, thus both Wagner and Foroutan use it when addressing mood, sleep, and cognition issues.

Magnesium clearly plays a large role in the healthy function of your body. Magnesium-rich foods and supplements can safely help get your levels back up so you can feel great.

Additional reporting by Jessica Migala. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: May 5, Medically Reviewed. This mineral is a component in enzymes needed for more than reactions in the body. It helps regulate blood pressure, calcium, and blood glucose levels, helps nerve conduction and muscle contraction, and bolsters the immune system.

What are the symptoms of low magnesium? Hypomagnesemia — low magnesium in the blood — is very rare in the absence of certain medical issues. Mild symptoms include decreased appetite, nausea, vomiting, fatigue, and weakness. What are the risks and benefits of taking a magnesium supplement? Magnesium supplements are generally considered safe, but some people may experience gastrointestinal issues, like diarrhea, cramps, and nausea. Supplements may help with constipation, muscle cramping, and preventing or managing conditions including diabetes, osteoporosis, and heart disease.