My understanding has been that we should be taking atleast 800 mg a day. I take 1200mg a day, and with the previous brands I was on, I took 2000mg.
In general, a good rule of thumb is to take as much as you can, up to what your bowels can handle. When you start to get diarrhea or loose stool, that's too much. Just below that amount is the target.
I'm not an expert though, that's just what I've heard and what I try to go by. When my neuro symptoms get worse, I find I need to up my magnesium alittle. I increase and decrease as my body needs it.
Posts: 232 | From Oregon | Registered: May 2010
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750 mg. X 2 a day
Posts: 342 | From northern california | Registered: Dec 2010
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Frequent Contributor (1K+ posts)
Member # 4622
Your body can only absorb a small amount at a time and the excess is literally flushed out into the toilet. So taking small doses frequently throughout the day would be more helpful. The doseage you take also depends on what type you are taking.
Shortfalls in Oral Magnesium Supplements It’s important to note that oral magnesium presents unique challenges for many individuals. For many, these challenges become barriers to restoring intracellular magnesium levels effectively.
Magnesium oxide, common in popular dietary supplements, could have a fractional absorption in the gut as small as 4 percent.
Firstly, realistic absorption rates from oral magnesium supplements are rarely taken into account when dosage recommendations are given.
Usage of poorly ionized forms of magnesium can therefore result in ineffective supplementation. A study in 2001 indicated that magnesium oxide, an inexpensive magnesium complex included in many popular dietary supplements, could have a fractional absorption in the gut as small as 4 percent.1
If one was to ingest the commonly recommended (albeit modest) adult dosage of 300-400 mg magnesium per day in this poorly absorbed form, it could equate to a usable dosage of only 12-16 mg.
Secondly, and perhaps more important, is the fact that nearly all magnesium supplements share a common tendency to create a laxative effect in the bowels. The effect of different magnesium compounds on bowel motility and stool softness is further amplified with the quantity ingested in a single dose.
The higher any single dosage, the greater the potential to cause diarrhea, thereby reducing transit time through the bowels. This is of key importance, and as Dr. Shealy indicates in his book Holy Water, Sacred Oil: The Fountain of Youth, there is reliable evidence to indicate that absorption relies heavily on magnesium’s staying power in the intestine–at minimum 12 hours. If transit time is reduced to less than 12 hours, the percentage of magnesium absorbed may be drastically impaired.
When these points of consideration are taken in conjunction with the unpredictability of each individual’s efficiency to absorb magnesium through oral means, the results become unreliable in many cases.
In contrast, bypassing the digestive system with topical use of magnesium oil, lotion or gel (IV or IM intramuscular — or other transdermal therapies including magnesium baths or foot soaks — circumvents the many common drawbacks that can accompany oral supplementation.
-------------------- Julie _ _ ___ _ _ lymeinhell
Blessed are those who expect nothing, for they shall not be disappointed. Posts: 2258 | From a better place than I was 11 yrs ago | Registered: Sep 2003
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I was just setting up my "arsenal" for the next week, and I was just wondering if I was taking enough magnesium. Sounds like I will have to up it a bit, by taking a second dose later in the day.
I believe the absorption factor is the same with Vitamin C. Better to take 500 mg two to four times throughout the day (or however much you take) than to take all at once, because a person is only able to absorb 500 mg at a time. I learned that from my middle son!
I have a friend who (years ago) bought a role of those tart, yummy Vitamin Cs. They tasted so good, she could not stop eating them, and oh, did she suffer later, lol. I love the chewables, but due to the no gluten no sugar thing, I buy the other kind to be safe.
I really do NOT like swallowing so many BIG pills/vitamins. I much prefer liquid or the tiny capsules like the Vitamin D. I am like a little kid when it comes to that. It takes forever just to take all those vitamins, too!
Thank you for asking a question that I was JUST wondering about, and thank you for the information, everyone.
-------------------- Best Wishes,
"Hope is a good thing, maybe the best of things, and no good thing ever dies."
~~The Shawshank Redemption~~ Posts: 234 | From Minnesota | Registered: Dec 2010
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