Magnesium: Most Overlooked Mineral for Improving Health – Part 4

Magnesium: Most Overlooked Mineral for Improving Health - Part 4

Oral Magnesium Supplementation

Magnesium is a natural antacid unless magnesium is chelated with an acid or chloride, which stimulates the production of HCL in the stomach. For this reason, I have broken up the different forms of magnesium, and if they should be taken before bed or with a meal. 1

The general magnesium protocol for a person that weighs between 100 – 200 pounds is that they should take at least 800 mg of elemental magnesium for four – six months, then 600 mg daily after that. If you weigh less than 100 pounds, 600 mg of elemental magnesium should be taken for two months, and then 400 mg after that. These recommendations are not the optimal amount of magnesium that a person should take daily, but this is a good standard protocol to follow. 2

The amount of magnesium you should supplement depends on your weight. The average basis for good magnesium cellular saturation is between ten mg – fourteen mg per kilogram daily. 3 This means the ideal amount for a person who is 200 pounds is about 1,000 mg – 1,400 mg of elemental magnesium a day ingestion a day, for about four – six months to get magnesium levels balanced. This number should be increased by 200 mg in times of great stress.

If a person has loose stools at high levels of supplementation, then they must switch to magnesium glycinate. If they continue to have loose stools with glycinate only supplementation, then they might need a mix of oral and transdermal to help increase their magnesium levels. Finally, if they are still having problems, then a homeopathic magnesium supplement might be needed (follow supplement instructions, the dosage of this supplement is not dependent on weight). 4

If a patient has kidney disease, their magnesium supplementation intake needs to be greatly monitored since good kidney function is needed to excrete excess magnesium. It is possible for advanced kidney disease to waste magnesium greatly and supplementation is needed, but it needs to be monitored by a healthcare professional. 5

Transdermal Magnesium Supplementation

Transdermal magnesium can be very important if you want quickly to raise intracellular levels of magnesium in your body. Oral magnesium supplementation can take six – ten months to raise your magnesium levels properly to a normal range. Transdermal supplementation, on the other hand, can take only three – four months to properly raise magnesium cellular levels. Taking Epsom salt baths twice a day, can be one way to increase transdermal supplementation. 6

The best way to use transdermal magnesium is to use a magnesium gel-like MagneGel. MagneGel delivers approximately 150 mg of elemental magnesium per 1/4 teaspoon to the skin, 7 or about the size of a nickel. I would suggest applying 900 mg-1,200 mg transdermal daily for about four months. You can base the transdermal supplementation guidelines on the same oral weight recommendations above; if you weigh more than 200 pounds you will need to increase the amount you supplement.

Both Oral And Transdermal Supplementation

The best option is to use both oral and transdermal supplementation. For example, if I weighed 200 pounds, I would take 400 mg of elemental magnesium orally daily, and use MagneGel once or twice a day. If you supplement this way, you will get 1,000-1,400 mg of total magnesium intake a day. I would follow this regimen for four months and then get my magnesium levels tested.

Magnesium Recommendation Dosages Based On Weight and Sex

Remember, the amount of magnesium you should supplement depends on your weight. The average basis for good magnesium cellular saturation is between teen mg – fourteen mg per kilogram a daily.

All of these magnesium dose recommendations are for a person that weighs roughly 200 pounds (1,000 mg – 1,400 mg daily). If you only weigh 100 pounds, I would divide the total magnesium intake daily to around 600-800 mg of magnesium daily to increase magnesium levels. If you weigh more than 350 pounds, you might want to increase daily magnesium intake to about 1,800 mg – 2,200 mg daily, as long as you have adequate kidney function.

Women who are ovulating might want to increase their magnesium by about 150-200 mg daily when they are on their periods. Women who are pregnant might want to go more conservative on their dosages and take no more than 600 mg of elemental magnesium daily to be safe.

  1. Dean, Carolyn. The Magnesium Miracle, Ballantine Books, December 26, 2006
  2. Dean, Carolyn. The Magnesium Miracle, Ballantine Books, December 26, 2006
  3. http://ajcn.nutrition.org/content/14/6/342.short
  4. Dean, Carolyn. The Magnesium Miracle, Ballantine Books, December 26, 2006
  5. http://ckj.oxfordjournals.org/content/5/Suppl_1/i39.full
  6. Sircus, Mark / Reid, Daniel. Transdermal Magnesium Therapy, Phaelos Books & Mediawerks, January 1, 2007.
  7. http://www.rockwellnutrition.com/MagneDerm-Transdermal-Magnesium-Gel-by-Designs-for-Health-DFH.html
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