I recommend magnesium supplementation often to my patients because of its many benefits, especially in helping with myofascial muscle pain. In this blog article, I explore evidence based recommendations on magnesium supplementation.
What is Magnesium | Dosages & Types | Summary
Magnesium is an essential mineral. Your body cannot produce this so you must obtain it from magnesium rich foods or supplements (1).
Studies have shown that Western countries do not get sufficient quantity daily (2, 3). Low levels increase risk of diabetes type 2, heart disease, and Alzheimer’s (4).
What is the daily recommended amount of magnesium?
According to the National Institutes of Health (NIH), the recommended dietary allowance (RDA) are:
- Women: 320-360 mg per day
- Men: 400-420 mg
- Pregnant females: 350-360 mg
It is better to get magnesium through diet, but often, our diet lack sufficient amount. For supplementation, the Institute of Medicine recommends an upper limit of 350mg per day (5, 6). Higher dosages may be needed for certain conditions, but always discuss with your physician.
There are so many types of magnesium, which type is most beneficial?
Magnesium supplementation has many forms and functions. Below is the summary of types and uses.
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The one that I often recommended is magnesium glycinate or powder form of magnesium citrate as it is best absorbed.
Possible considerations:
– CALM brand of Magnesium Citrate: Take as directed. A possible consider is to start with 250 mg at night, titrate up to 350mg at night. Cut back if you are getting an upset stomach or diarrhea
How do you get magnesium naturally?
The best way to get magnesium is through your diet! Best foods that are high in magnesium include green leafy vegetables (eg spinach, chard), legumes, nuts, seeds, bananas, and avocados. Smaller amounts are found in meat and fish.
Magnesium is an essential mineral for keeping your body functioning well.
Dietary sources of magnesium is the best type of supplementation. If you do not get enough magnesium through diet, a supplement can be considered and generally considered safe at doses below 350mg daily. Sufficient magnesium intake can help with muscle pain, stress/anxiety/depression, pain control, blood pressure, and heart function.
Magnesium can be obtained from any pharmacy, Whole Foods, health stores, and online.