How much magnesium should I take daily?
How much magnesium should I take daily? Good question but that depends on many factors!
The standard recommendation according to the nutrition center is 350 mg per day for men and 300 mg per day for women. So this is what you should get in total from your diet or food in combination with magnesium supplements.
This is not an individual optimal dosage but an average minimum dosage to keep the body functioning. Many of the recommended daily amounts of vitamins and minerals were established years ago. For example, the recommended daily amounts for magnesium in America, which do not differ much from the nutrition center, were established in 1997. The average body weight of men and women was much lower then. This is of course an important factor in such recommendations. But stress, for example, is also an important factor for a person's magnesium status. It is not a controversial conclusion that since 1997, external and internal stressors of the modern world have only increased.
A 2021 publication titled: Perspective: US Adult Magnesium Requirements Need Updating: Impacts of Rising Body Weights and Data-Derived Variance . Fixed the issue of an outdated recommendation.
A calculation based on weight therefore seems to be a better option than a standard recommendation. A good calculation you can use is 3-5 times your body weight in milligrams of magnesium.
The calculation is based on the weight in lbs (1 kg = 2.2 LBS).
If you weigh 80 kilos, this corresponds to 176 lbs (80 x 2.2).
3 x 176 = 528 mg magnesium
4 x 176 = 704 mg magnesium
5 x 176 = 880 mg magnesium
These more personalized amounts of magnesium are clearly higher than the general recommendations and definitely worth a try if you are looking for optimal magnesium intake.
The difficult thing remains that many factors influence the magnesium status. If you have complaints consistent with a magnesium deficiency, consider a red blood cell magnesium analysis. This gives you clear insight into where you stand and you can continue to measure further progress.
Below are some important factors that you can take into account for optimal magnesium status:
- Stress – The amount of stress you experience affects the “Magnesium Burn Rate” or BMR. The more stress you experience in intensity and amount, the more magnesium your body uses. Stressors can range from mental-emotional to nutritional intolerances to exposure to toxins, etc.
- Hydration – Because magnesium is a hydrophilic element, it requires sufficient water to work. Chronic dehydration seems to be more common than we think and older people in particular seem to get it more often.
- Vitamin B6 – To support the absorption of magnesium into the cells, you need sufficient vitamin B6. Let it be said that liver is rich in various B vitamins including vitamin B6.
- Spread out – Minerals are better absorbed if you spread them out over the day. This also applies to magnesium. You automatically spread out nutrition, but with a magnesium supplement you can take this more into account. If you drink enough water with each staggered intake, you also cover # 2 well.
- Co-factors – If you take a magnesium supplement, make sure you also consume other minerals and trace elements, together and proportionally to the magnesium. This not only supports the effect but also the absorption and retention of magnesium.
Why the magnesium from Paleo Powders
Paleo Powders Natural Magnesium is composed of 4 main ingredients, including magnesium oxide monohydrate, Ulva lactuca, purple bamboo salt and phytoplankton.
- Magnesium oxide monohydrate is a natural source of magnesium sourced from the ocean. It is considered a superior form of magnesium due to its high bioavailability, meaning it can be easily absorbed by the body.
- Ulva lactuca, also known as sea lettuce, is a green algae that is often eaten as food. It contains high levels of vitamins and minerals and can contribute to overall health and digestive health.
- Purple bamboo salt is a unique type of salt with a long history. It is traditionally produced and used in traditional Korean medicine and is rich in minerals.
- Phytoplankton is a microscopic organism that has influenced the evolution of life on Earth. It is a key member of ocean food ecosystems and plays an important role in the world biosphere. These key ingredients work together to optimize magnesium absorption and improve health.