4 ms·
How many mg magnesium do you take and when do you take it?
by Flow 11y ago
How many mg magnesium do you take and when do you take it?
- visarga 11y agoI take the daily recommended dosage which is marked on the container of the meds, which comes about 400mg/day. It is important to select the right type of magnesium, as they come in many forms (oxide, citrate, taurate, malate etc). I used magnesium citrate. Magnesium oxide is very common but has less efficiency. If you take too much it could cause diarrhea.
- logfromblammo 11y agoYou can make your own magnesium bicarbonate solution by adding 90 mL milk of magnesia (Mg(OH)2 aq. susp.) to 2 L carbonated water. This has a taste to it. Some people find it unpleasant, but I think it is tolerable. I have also used magnesium diascorbate. The anion does affect the absorption of the magnesium, so 1g of Mg in MgO is not going to have the same effectiveness as 1g of Mg in magnesium citrate. Also, zinc supplementation interferes with magnesium absorption. Generally speaking, the aqueous solubility of the compound predicts absorption rate by the body. MgO and MgSO4 (epsom salt) are cheap, but poorly absorbed. They will have a laxative effect. Your entire body has about 25 g of Mg in it, and your kidneys drop about 120 mg of it per day into your urine if you are not deficient. Low magnesium cannot be detected by a blood test unless you are abysmally deficient; the best way is probably a urinary clearance test.
- nikolay 11y agoAfter doing some research, I found that magnesium lactate is the cheapest, most bioavailable, and the supplement with fewer side effects. For example, orotate, taurate, malate, glycinate, and others can give you extra amino acids and you can overdose or break the balance.