Each teaspoon of Natural Calm magnesium delivers 205 mg of magnesium citrate. But to most people, that number means nothing. We’re often asked, ‘How much should I take?’
Well, the answer depends on your unique magnesium needs, how much you’re already getting through diet and how much you deplete every day.
Here, we’ll show you how to do a rough calculation. But remember – it’s not just about the numbers.
Look at Symptoms of Magnesium Deficiency to Determine Needs
Magnesium experts advise looking at symptoms to determine dose. There are many, many symptoms of magnesium deficiency, because magnesium is active in thousands of reactions across systems of the body. Here, we’ll share a short list of the most common symptoms.
- physical indicators of stress*
- poor sleep
- headaches and migraines
- nerve pain
- muscle pain and cramps
- even mood disorders!
* I put a little asterisk beside that first bullet because, let’s face it, many of us have stressful lives, but we don’t all experience stress physically. When we do, it is often because we don’t have enough magnesium. Our bodies churn out hormones in response to stress, and if we don’t have magnesium to moderate those stress hormones at a cellular level, we stay on high-alert – and it takes a physical toll.
Our bodies churn out hormones in response to stress, and if we don’t have magnesium to moderate those stress hormones at a cellular level, we stay on high-alert – and it takes a physical toll.
If you’re experiencing these symptoms, aim to increase the magnesium-rich foods in your diet and through supplementation with highly absorbable magnesium, like Natural Calm.
Consider the Rules of Thumb
How much does the average person need? What is a typical healthy intake of magnesium? It depends on who you ask.
Health Canada gives Recommended Dietary Allowances (RDA) for magnesium:
- For adult men, the RDA is 400 – 420 milligrams (mg) per day (what you’d get in two teaspoons of Natural Calm).
- Adult women need 310 – 320 mg/day, unless they are pregnant, in which case adult women should consume about 350 mg/day.
Now, these numbers are based on height and weight averages, generalized across the population.
Dr. Carolyn Dean, a leading expert on magnesium, recommends 3 – 4 mg per pound of bodyweight for adults (not including pregnant and lactating women, who need more).
If you are …
- 100 pound (lbs), that’s 300 – 400 mg of magnesium
- 125 lbs, you need 375 – 500 mg
- 150 lbs, aim for 450 – 600 mg
- 175 lbs, look for 525 – 700 mg
- 200 lbs, you’ll need 600 – 800 mg
You can see how by Dr. Dean’s formula, many normal weight adults will need much more than the RDA.
But base requirements aren’t all you need to consider. There are also lifestyle factors that use up magnesium stores and increase our requirements.
Lifestyle Factors that Increase Magnesium Needs
According to Dr. Carolyn Dean, diet, exercise, perspiration, medication and more can deplete the body’s magnesium and/or increase demand for magnesium. Many of these factors are quite common, including:
- Certain medications, including diuretics, asthma medications, birth control pills, insulin, digitalis, certain antibiotics
- Illicit drugs, including cocaine and nicotine
- A diet high in animal protein and calcium
Can you check off one or a few of these? Most of us can. That’s why so many people need more magnesium than they might expect.
In the next post, I’ll explain how to supplement if your needs are on the higher end of the spectrum. Look for all your magnesium news here!
Dr. Carolyn Dean, M.D., N.D. The Magnesium Miracle. Revised and Updated in 2014. Ballantine Books, New York.