There is not a specific universal dose of magnesium. The amount of magnesium that each person requires depends on several factors, including age and sex.
In general, the official recommended daily amount (RDA) of magnesium is 400 milligrams daily. However, there are people who need a much higher dose, because they can suffer palpitations, cramps, and muscle tension if they do not take enough magnesium.
In other cases, if an excessive daily dose of magnesium is taken it can collapse the functioning of the intestine and trigger a laxative effect. One of the best ways to take magnesium, is as magnesium citrate in powder format.
How to take Magnesium?
It is advisable to take between 200-400mg of magnesium daily in order to meet the normal requirements of this micronutrient. However, if there is a clear deficiency, or if we want to treat other pathologies (always consult a professional), the amount of magnesium may change, like in the case of:
- Metabolic syndrome
- Pain after surgery
- Premenstrual Syndrome (PMS)
The need for Magnesium is different for each person
Do not be surprised if you need a certain amount of magnesium and your partner or friends need twice that amount or just a half.
For example, stress, physical exercise, or a heavy workload increase the requirements of magnesium of the organism.
The best way to have a healthy magnesium level to be able to cope with stress or other activities is to take magnesium citrate powder daily.
We tell you why does a magnesium deficiency happen.
Symptoms of a magnesium deficiency
Since it is a mineral with a vital role for the proper transmission of the nerve impulses and the contraction of muscles, a lack of magnesium can cause spasms, cramps, and muscle tremors. Click here to learn about the relation between cramps and magnesium.
If you do not take an adequate amount of magnesium, you may experience mood swings (a lack of motivation, irritation, bad mood…) as well as nausea, vomits, and lack of appetite.
Likewise, if you do not consume the correct dose of this mineral, you can experience weakness, a lack of sleep, or constant fatigue because of the variation in the regulation of nervous irritability and muscle contraction.
Obviously, an excessive deficiency of magnesium can make the symptoms even more severe, leading to seizures, delirium, and even a coma.
Daily Dose of Magnesium
The daily intake of magnesium depends on the age, sex, and some personal circumstances. Meeting the daily needs of magnesium with foods that are rich in this mineral is not a problem at all. However, who can eat 9 bananas in a single day?
Those who need a higher dose, such as athletes, pregnant women, children, adolescents during growth phases, and diabetic people, have even more difficulties to obtain the magnesium they need just through the diet.
In this cases, the use of magnesium nutritional supplements provides a very practical alternative to counteract a magnesium deficiency.
Now, we will display the daily dose of magnesium that is advised according to the different stages of life.
The daily dose of magnesium is expressed in milligrams (mg):
How much magnesium we should take:
- Infants under 6 months: 30 mg
- Infants from 7 to 12 months: 75 mg
- Children from 1 to 3 years: 80 mg
- Children from 4 to 8 years: 30 mg
- Children from 9 to 13 years: 240 mg
- Teenage boys from 14 to 18 years old: 410 mg
- Teenage girls from 14 to 18 years: 360 mg
- Men over 18 years: 400-420 mg
- Women over 18 years: 310-320 mg
- Pregnant Girls (teenagers): 400 mg
- Pregnant women: 350-360 mg
- Lactating girls (teenagers): 360 mg
- Lactating women: 310-320 mg
Athletes need higher amounts of magnesium. The daily dose of magnesium should be between 400mg and 800mg Depending on the intensity of the activity. This is a dose of magnesium for muscle cramps because, as we know, magnesium is involved in the correct contraction of the muscles.
The amount of calcium should be twice that of magnesium to maintain a correct proportion within the body.
Meet the daily dose of magnesium with magnesium citrate
Magnesium citrate supplements are the best way to treat a deficiency of this mineral. Magnesium citrate is formed by magnesium and citric acid.
It is regarded as the most bioavailable and safe way of taking magnesium. However, we should point out that magnesium citrate can have laxative effects.
Magnesium citrate powder dissolves instantly in water, facilitating its absorption, since, in this way, the body does not have to wait until the capsule or tablet is dissolved.
You can also add 400 mg of magnesium citrate powder in a glass of water, or directly into your water bottle and drink from it throughout the day.
In this way, the magnesium is absorbed by the body slowly and more efficiently.
Increase the intake of magnesium gradually
Some people are so excited with magnesium that they start to consume it suddenly, thinking that “the more the better,” and they forget that it is advisable to start with small amounts and increase the dose slowly.
Taking too much magnesium suddenly can have an unexpected laxative effect, which can make you mistakenly believe that you do not tolerate it.
To avoid this, it is important to start with the lowest doses, 150 to 200mg, twice a day and increase to 400mg when your depositions become normal.