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How Much Magnesium Should I Take?

How much magnesium should I take

How much magnesium should I take? In this post, you will find what everybody needs to know about magnesium supplements, such as: how much per day and how much do you need a day for sleep, leg cramps, anxiety, and constipation to take. Plus, interactions, benefits, and what food is highest in magnesium.

Magnesium is a mineral that is vital for turning your blood sugar into energy. Also, it helps you deal with depression.

It is necessary for preventing the heart and vessel’s health problems and the deposition of calcium in your gallbladder and kidneys. Also, it can ease the digestion process.

Low magnesium, on the other hand, causes an electrolyte disturbance called Magnesium deficiency. In other words, low magnesium is responsible for multiple health issues like:

In contrast, getting a sufficient amount of magnesium through a healthy diet or taking a magnesium supplement can help:

  • Reduce depression
  • With type 2 diabetes and osteoporosis
  • Lower blood pressure
  • Prevent migraines
  • Reduce inflammation
  • Improve sleep quality

Table of Contents

how much magnesium per day?


The recommended for the adults is 400 mg per day.

Our bodies can get magnesium from foods naturally, but if you have a healthy dietary habit.

Also, consuming processed food reduces mg absorption and consequently, magnesium deficiency can bring about systemic diseases.

Findings of studies show that eating foods that are rich in mg may lower the risk of type 2 diabetes.

When To Take Magnesium?


Our bodies work in different ways at various times of the day. There are some best times of the day for taking different supplements in the day for the best absorption.

But, what is the best time to take mg?

You can take magnesium at the time you want.

It is better to take mg with calcium. Also, taking before going to bed at night can help improve insomnia in older people.

A clinical trial demonstrates that magnesium supplements most likely improve insomnia related problems such as sleep efficiency and early morning awakening in elderly people.

Besides, mg intake may prevent leg cramps during sleep.

In addition, this important mineral helps 

  • Control nerve work
  • Regulate the blood pressure
  • Improve bones strength together with calcium

On the other hand, mg deficiency can lead to health difficulties such as,

  • Nausea
  • Anorexia
  • Fatigue
  • Weakness

Remember, taking too much mg can have side effects such as loose stools or digestive difficulties.

How Much Magnesium for Sleep?


The daily recommended magnesium to improve sleep quality is 410 mg for an adult man and 335 mg for an adult woman [1].

Also, the findings of a study shows that getting 500 mg of magnesium a day may improve insomnia in elderly people [2].

How Much Magnesium for Anxiety?


According to different studies, magnesium has anti-anxiety effects on the human body. 

There is no certain dosage for anxiety, but the recommended daily allowance (RDA) is 310-420 milligrams for adult males and females. 

How Much Magnesium Should I Take for Leg Cramps?


Results of a study on magnesium supplements shows that taking Magnesium citrate equivalent to 300 mg magnesium may be effective to reduce nocturnal leg cramps [3].

How Much Magnesium for Constipation?


Magnesium helps improve bowel movements by increasing the amount of water in your intestines. Also, people take magnesium supplements as a laxative for magnesium deficiency and increase bowel movements.

Taking 240 ml of magnesium citrate with a full 8-ounce glass of water daily may promote bowel movements.

How much magnesium is too much?


The maximum dose is 2000 milligrams. So, do not take more than four tablets or capsules (500 mg) in one day to avoid serious side effects related to magnesium overdose.

But, you should consult your healthcare provider before taking any supplement to find what dose of magnesium is correct for you.

What Medications Should You Not Take With mg?


What Medications Should You Not Take With Magnesium

There are magnesium interactions with other supplements and drugs such as

  • Antidepressants
  • Antimanic drugs
  • Antipsychotics
  • Analgesic opioids
  • Bisphosphonates

You should not take mg supplements with medications such as alendronate at the same time. 

  • Antibiotics such as demeclocycline, doxycycline, ciprofloxacin, and levofloxacin
  • Diuretics

You should not take loop diuretics and thiazide diuretics medications at the same time. 

  • Proton pump inhibitors

It is recommended to take an mg supplement 2 to 4 hours either before or after intake of above-listed medications. Also, you should ask for your doctor’s advice.

What Food Is Highest In Magnesium?


Here is a list of foods that are rich in magnesium according to the USDA (The U.S. Department of Agriculture).

What Food Is Highest In Magnesium

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Razzaque M. S. (2018). Magnesium: Are We Consuming Enough?. Nutrients, 10(12), 1863. https://doi.org/10.3390/nu10121863

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2796.2007.01840.x

Cao, Y., Zhen, S., Taylor, A. W., Appleton, S., Atlantis, E., & Shi, Z. (2018). Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients, 10(10), 1354. https://doi.org/10.3390/nu10101354

Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.

Nechifor M. (2008). Interactions between magnesium and psychotropic drugs. Magnesium Research, 21(2), 97–100.https://pubmed.ncbi.nlm.nih.gov/18705537/

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://pubmed.ncbi.nlm.nih.gov/11368289/

https://pubmed.ncbi.nlm.nih.gov/20095916/

https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf