Magnesium Dosage: How Much Should You Take per Day?

Magnesium Dosage per day? –  a question that is very often asked. No worries because we have got the answers for you. Magnesium is a mineral you require to remain fit and healthy.

It’s essential for many aspects of your body, such as the metabolism of energy and protein synthesis. It is also essential for healthy brain function as well as bone health and the muscle and heart activity.

Magnesium can be found naturally in nuts and leafy green vegetables and dairy products.

The consumption of this essential vitamin has been proven to bring numerous benefits, including constipation relief, as well as improved blood sugar regulation as well as sleep.

This article reviews various kinds of magnesium supplements, and how to determine the most appropriate daily dose for your needs.

Daily amounts recommended

Magnesium is essential to maintain good health.

However, the intake of low magnesium is quite typical.

It’s most often found in those who follow a traditional Western diet that is comprised of refined grains and processed foods and may be deficient in foods such as legumes and leafy greens which contain magnesium and other essential nutrients.

For pregnant women aged 18 or older, the needs are raised to 350-360 mg per day.

Certain conditions and diseases are related to magnesium deficiency such as high blood pressure Type 2 diabetes and alcoholism.

Supplementing with magnesium can aid in increasing magnesium levels for people who are at a greater chance of being deficient or who don’t take in enough nutrients through their diet.


The daily recommended allowance (RDA) for magnesium in adults is between 310 and 420 mg based on gender and age.

Magnesium types supplements

Numerous forms that contain magnesium supplementation are offered.

The primary thing you should think about before choosing the right supplement is the absorption rate or the extent to which that supplement gets absorbed into your body.

Below will be brief explanations of many of the commonly used magnesium supplements.


Magnesiumgluconate is the magnesium salt in the acid gluconic. In the rat, it has been found to have the highest absorption over other magnesium supplements.

Magnesium oxide

Magnesium oxide is the most abundant amount of pure, or real magnesium per kilogram. It’s also not well absorption. Studies have revealed that magnesium oxide non-soluble when it comes to water. which makes absorption rates very low.

Magnesium citrate

The magnesium in magnesium citrate that is in salt form is mixed in citric acid. Magnesium citrate is absorbed easily by the body. It also has a high solubility in water, which implies that it is well absorbed by liquids.

Magnesium citrate can be found in pill form and is commonly used to treat constipation prior to a colonoscopy or other major surgery.

Magnesium chloride

Similar to magnesium gluconate as well as citrate magnesium chloride has also been found to be well-absorbed into the body.

It is also available in the form of an oil that can be used to the skin, but more research is needed to know how magnesium is absorbs by the skin.

Magnesium Hydroxide

Magnesium Hydroxide, also known as magnesia milk, is used extensively for constipation, and also in certain antacids to treat heartburn.

Magnesium aspartate

Magnesium aspartate is yet another popular magnesium mineral that’s easily bio-available to the human body.

Magnesium Glycinate

Magnesium glycinate was found to have a decent absorption, but with lower laxative effects.

It’s likely that it is absorbed into the intestine in a different region of your intestines, as compared to other types in magnesium-based supplements.


There are a variety of magnesium supplements that are available. It is important to look at the rate at which supplements are absorbed prior to making a purchase.

Dosage to treat constipation

If you suffer from constipation that is chronic or acute the discomfort can be painful.

Magnesium hydroxide and magnesium citrate are the two compounds of magnesium widely employed to aid in bowel movements.

Magnesium Hydroxide, also known as the milk of magnesia, acts as a laxative and pulls water into the intestines that helps to soften stool and make it easier to pass through.

The recommended dosage is dependent on the particular product. Be sure to follow all dosage directions.

Overdosing the recommended intake may cause diarrhea with water and electrolyte deficiencies.

Because of its laxative effects The milk of magnesia typically utilized to treat constipation that is acute but is rarely advised for long-term constipation.

Magnesium citrate is a different magnesium supplement that can be used for constipation treatment.

It’s easier to absorb and has a less of a laxative effect magnesium hydroxide.

The recommended dose of magnesium citrate is around 240 mg daily, which may be mixed in water, and then taken orally.


Magnesium hydroxide and magnesium citrate are the most commonly used magnesium compounds to treat constipation. To get the best results, adhere to the recommended dosage guidelines in the product’s label.

Dosage to help sleep

The right levels of magnesium are essential to get a good night’s rest. Magnesium helps your mind relax and help your body get a restful, deep sleep.

Indeed, studies on rats have revealed that low magnesium levels can cause poor quality sleep.

At present, only a handful of studies have investigated what magnesium supplements can do to improve sleep. This makes it difficult to suggest the exact dosage for daily use.

In one study, however that included older adults, those who received the dose of 414 mg magnesium oxide two times a day (500 mg magnesium daily) experienced better quality sleep when compared to adults who received placebo.


From limited study, 500 mg magnesium daily could improve the quality of sleep.

Dosage for blood sugar regulation

Diabetes sufferers are more likely to suffer from low levels of magnesium.

The high blood sugar levels could cause a rise in magnesium loss through urine, leading to the levels of magnesium to drop in your blood.

Research has shown that magnesium supplements can aid in controlling blood sugar levels through the control of the action of insulin.

Insulin, a hormonal substance which assists in controlling your blood sugar level by signaling to your cells to take sugar from your blood.

A study concluded that supplementing with the dosage of 2,500 mg magnesium in a solution of magnesium chloride every day increased insulin sensitivity and blood sugar levels during fasting in those who have type 2 diabetes as well as low levels of magnesium at the time of baseline.

Another study, however, revealed that patients who received daily 20.7 mg of magnesium oxide each day had no improvement in blood glucose regulation.

However, people who took more magnesium oxide (41.4 millimol per day) had a lower level of fructosamine, a measure of blood sugar levels within a span of about 2 weeks.

The researchers concluded that long-term magnesium supplementation in greater doses than normal could help control blood sugar levels However, further research is required.


The extremely high dose of 2,500 mg magnesium supplements per day have been found to boost blood glucose levels for patients who suffer from diabetes, however further research is needed.

Dosage for relieving muscles cramps

Numerous conditions can cause muscle cramps.

Because magnesium is essential to the function of muscles, a deficit could trigger pain-inducing muscle contractions.

Magnesium supplements are usually advertised to help prevent or ease the muscle cramps.

While studies on magnesium supplements for muscle cramps isn’t conclusive One study showed that those who took 300 milligrams of magnesium every day for six weeks experienced less muscle cramps, when in comparison to those who received the placebo.

Another study confirmed the power for magnesium supplementation to lessen the frequentity of leg cramps during pregnancy. Women who consumed 300 mg magnesium daily had less frequent and less severe leg cramps, as compared to those who took placebo.


Although more research is needed on the relationship between magnesium and muscle cramps the intake of 300 mg magnesium each day has proven to lessen the symptoms. Hope this helps you answer how much Magnesium Dosage per day.

Dosage for depression

Research has shown that magnesium deficiencies can increase the risk of developing depression.

In reality the consumption of magnesium supplements can help improve the symptoms of depression for some individuals.

One study revealed it was found that 248 mg magnesium chloride reduced depression symptoms for people suffering from mild to moderate depression.

A different study, however, discovered the consumption of 450 mg magnesium chloride is equally effective as an antidepressant for reducing depressive symptoms. Hope this helps you answer how much Magnesium Dosage per day.

While magnesium supplements may help alleviate depression among those suffering from magnesium deficiencies, more studies are needed to determine whether they are able to reduce depression among people who have normal levels of magnesium.


Supplementing with 248-450 mg magnesium daily has been proven to improve the mood of people suffering from depression and low levels of magnesium.

Dosage for improving the performance of exercise

Different studies on magnesium supplements impact on performance during exercise have proven that the increase potential is mostly dependent on dosage.

For instance two studies using doses of between 126 and 250 mg of magnesium per day, did not show any significant improvement in performance during exercise or the growth of muscle.

Researchers concluded that any potential benefits from magnesium supplements in these amounts weren’t enough to be able to detect.

A different study also revealed that players in volleyball who consumed the equivalent of 350 milligrams magnesium a day had better athletic performance when compared to the control group.

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The addition of magnesium supplements at levels that are 350 mg or greater daily can boost workout performance. Hope this helps you answer how much Magnesium Dosage per day.

By Daniel Lincoln

Daniel Lincoln is owner of First News Wallet, Special Author on Answer Diary, Also partner of Cary Grant in ANO Services to provide best and high quality SEO Services in UK and Worldwide. He is the founder of "Wallet of Daniel", an online content creation company that owns many sites providing high-quality content to millions of internet users already.

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