{"id":28929,"date":"2018-11-04T05:20:46","date_gmt":"2018-11-04T04:20:46","guid":{"rendered":"https:\/\/cheers.com.pl\/?p=28929"},"modified":"2023-04-19T19:08:21","modified_gmt":"2023-04-19T17:08:21","slug":"magnesium-dosage","status":"publish","type":"post","link":"https:\/\/cheers.com.pl\/en\/knowledge\/magnesium-dosage\/","title":{"rendered":"Magnesium dosage \u2013 what should the daily dose be?"},"content":{"rendered":"

\"magnesiumMagnesium is very often called the element of life. This name is very on spot \u2013 that\u2019s because magnesium supports functioning of many organs and systems. Magnesium deficiency is commonplace these days \u2013 which has a negative impact on our health and well-being.<\/p>\n

On top of that, not having enough magnesium might contribute to development of certain diseases of affluence, including cardiovascular diseases, which are one of the main causes of mortality these days.<\/p>\n

How to prevent this? By having a magnesium rich diet, but also by not forgetting about supplementation \u2013 as in many cases diet alone doesn\u2019t contain the required daily dose of magnesium.<\/p>\n

Our body\u2019s magnesium requirement<\/h2>\n

We already know that magnesium is one of the most valuable ingredients of the diet.<\/p>\n

The most important roles of magnesium in the body are:<\/strong><\/p>\n

\u2013 regulating the functioning of more than 300 enzymes
\n\u2013 supporting the functioning of the cardiovascular system
\n\u2013 regulating the functioning of the thyroid
\n\u2013 supporting the functioning of muscles
\n\u2013 regulating the blood cholesterol level
\n\u2013 strengthening bones and teeth
\n\u2013 supporting the functioning of the nervous system and learning processes
\n\u2013 ensuring a proper course of pregnancy<\/p>\n

Now you know how important magnesium is for your body.<\/p>\n

The requirement for this element depends on age and is as follows:<\/strong><\/p>\n

\u2013 children 0 \u2013 6 months old: 30 mg
\n\u2013 children 7 \u2013 12 months old: 75 mg
\n\u2013 children 1 \u2013 3 years old: 80 mg
\n\u2013 children 4 \u2013 8 years old: 130 mg
\n\u2013 children 9 \u2013 13 years old: 240 mg
\n\u2013 children 14 \u2013 18 years old: 360 \u2013 400 mg
\n\u2013 men: 400 \u2013 420 mg
\n\u2013 women: 310 \u2013 320 mg
\n\u2013 pregnant and breastfeeding women: 350 \u2013 400 mg<\/p>\n

The purpose of taking adequate doses of magnesium is to prevent its deficiencies and maintain a perfect condition of health. The most important source of magnesium is diet<\/a> \u2013 but can the modern eating model provide the adequate dose of magnesium?<\/p>\n

Sources of magnesium in diet \u2013 is it enough?<\/h2>\n

Magnesium is an element that is present in many plant and animal based products.<\/p>\n

The richest sources of magnesium in the diet are:<\/strong><\/p>\n

\u2013 cocoa
\n\u2013 sunflower seeds
\n\u2013 almonds
\n\u2013 buckwheat, oatmeal, brown rice
\n\u2013 white bean
\n\u2013 hazelnuts, pistachio, walnuts
\n\u2013 graham and wholewheat bread
\n\u2013 parsley leaves, lettuce
\n\u2013 broccoli, green beans, carrot
\n\u2013 apples, bananas<\/p>\n

Slightly less magnesium can be found in animal-based products, such as eggs, cheese, cottage cheese, fish and red meat.<\/p>\n

Accessibility of magnesium provided by the diet is affected by how much of it is absorbed from the digestive tract. Bioavailability of magnesium might be significantly limited even by things like phytic acid, which is present in large amounts in the richest sources of magnesium, which are legumes and wheats. It makes magnesium much harder to absorb.<\/p>\n

Other factors that limit absorption of magnesium from the diet are:<\/strong><\/p>\n

\u2013 alcohol
\n\u2013 antibiotics
\n\u2013 oxalic acid
\n\u2013 fiber
\n\u2013 heart medications
\n\u2013 diuretics
\n\u2013 laxatives<\/p>\n

In the end, the amount of magnesium provided by the diet is not the same as the amount of magnesium used by the body. In order to prevent magnesium deficiency, it\u2019s a good idea to start taking supplements.<\/p>\n

Magnesium supplementation \u2013 what should the magnesium dosage be?<\/h2>\n

The supplement market is full of preparations containing magnesium. Just like with the diet, magnesium supplementation might be limited by the absorption rate for this element. The most bioavailable forms of magnesium are the organic ones, like magnesium citrate. The absorption rate of magnesium for supplements is also influenced by the magnesium dosage \u2013 it is nice when the magnesium dosage from a supplement covers the daily requirement for this compound. Which makes it a good idea to take about 300 \u2013 400 mg of magnesium daily. It is very beneficial to combine magnesium citrate with vitamin B6<\/a> \u2013 this vitamin has a positive influence on absorption rate of magnesium.<\/p>\n

But could magnesium supplementation lead to overdosing this element? Not likely \u2013 as long as we take the supplement as per the recommended dosage. The potential excess of magnesium will be successfully excreted with urine, and getting the maximum dose of magnesium will provide you with good health and youthful look.<\/p>","protected":false},"excerpt":{"rendered":"

Magnesium is very often called the element of life. This name is very on spot \u2013 that\u2019s because magnesium supports functioning of many organs and systems. Magnesium deficiency is commonplace…<\/p>","protected":false},"author":688,"featured_media":37126,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40],"tags":[],"class_list":["post-28929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-knowledge"],"acf":[],"yoast_head":"\nMagnesium dosage \u2013 what should the daily dose be?<\/title>\n<meta name=\"description\" content=\"Do you know the correct magnesium dosage? Check out more information and choose the best magnesium. 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