8 ms·
I thought 300mg supplementation was the max your body could absorb each day. If you do a lot of sport, you should take more than that?
by BiteCode_dev 3y ago
I thought 300mg supplementation was the max your body could absorb each day.
If you do a lot of sport, you should take more than that?
- pc86 3y agoI don't know about magnesium specifically but I know there were experiments with calcium showing that supplementation both a) didn't absorb 100% of whatever you took, and b) had an upper limit for what could be absorbed over N hours. At a certain point you just have to eat food with calcium in it. I wouldn't be remotely surprised to find that's true for most/all micronutrients. Supplementation can help, sometimes, but will always be a fraction as impactful as a healthy, well-rounded diet.
- voldacar 3y agoYou can also take vitamin D3 to increase your calcium absorption.
- biomcgary 3y agoIIRC, calcium uptake from the intestines is boosted by the presence of fatty acids. Different types of magnesium supplements have different absorption rates (e.g., magnesium oxide vs magnesium glycinate).
- klodolph 3y agoCalcium and magnesium share some pathways for absorption and compete with each other. Not only is there a limit to how much calcium or magnesium you can absorb, but if you have a high-calcium diet, your body will absorb less magnesium. There are other minerals which have this kind of competition, so supplementing with one mineral can cause problems with absorption of another.
- danaris 3y agoEven to the extent that that may be true, it is going to be an average: different people's bodies will be different in what they can absorb, and the same body at different times will be different. Sometimes dramatically, particularly if you have a deficiency.