How Much Magnesium Is Safe? 

Imagine working all day and running household chores, so by the time night comes, your body feels completely drained. You think you'll hit the bed and fall asleep instantly, but the reality is different: you are up, tossing from one side to another. What could possibly be going wrong? Well, this points towards magnesium deficiency. So what's the best way to address it, and how much magnesium is safe? Let's find out! 

How Much Magnesium is Safe? 

The maximum recommended daily safe dosage of magnesium for adults is around 420 mg for adult males and 350 mg for females. For newborns to 6 months old, the safe magnesium dosage is 30 mg for both genders. 

Having appropriate levels of this mineral helps in energy synthesis and good metabolism. However, statistics show that over half of the UK population may be living with suboptimal magnesium levels. As a result, they fall victim to severe health conditions like Crohn’s disease, celiac disease, and other gastrointestinal issues. 

How Magnesium Helps with Sleep?

Now that you are aware of how much magnesium is safe, let's discuss its role in a peaceful sleep: 

Calms the Nervous System 

Magnesium calms your nervous system by acting as an agonist for GABA. It also limits the effects of glutamate, the brain's main excitatory neurotransmitter, preparing your brain for deep sleep. 

Regulates Melatonin Production 

Melatonin is the sleep hormone in your body that helps you fall asleep at night. Magnesium is a key mineral that aids the enzymatic conversion of serotonin into melatonin. It also regulates the circadian rhythm, so you have an efficient waking and sleep cycle for optimal levels of melatonin. 

Reduces Stress 

What's truly amazing about magnesium is that it reduces stress by supporting the hypothalamic-pituitary-adrenal (HPA) axis. Additionally, it suppresses cortisol, the popular stress hormone, and prevents calcium from entering muscle cells. As a result, you feel more relaxed, and you don't experience restless leg syndrome. 

Some other benefits of magnesium include lowering blood pressure, reducing the risk of type 2 diabetes, and helping with migraine symptoms. 

Ways to Take Magnesium for Good Sleep

After realising the benefits of magnesium for good sleep, you might wonder what the different ways to take this mineral are. If yes, here are some suggestions: 

• Take a Diet Rich in Magnesium: Well, start by incorporating magnesium-rich foods into your diet. Some common options that you can explore include almonds, pumpkin seeds, chia seeds, kale, spinach, lentils, black beans, and brown rice, among many others. 
• Supplements: In some cases, diet alone isn't enough; therefore, you should also get the necessary supplements. You have to choose from options like magnesium glycinate, magnesium citrate, and magnesium L-threonate. They are gentle on the stomach, absorb rapidly, and reach sensitive areas like the blood-brain barrier for a calming effect. The supplements may come in gummy form for swallowing or powder to dissolve in water. 

There are magnesium sprays also available; however, many doctors suggest that, while they have a calming effect, skin absorption is low. Hence, you might not get the desired dose through the spray. 

Tip: Make sure to take your supplements an hour or two before bedtime for maximum absorption and the onset of their relaxing effects. 

What are the Effects of High Magnesium Intake? 

Similar to magnesium deficiency, high levels of this mineral also have side effects that you shouldn't ignore, such as: 

• Lethargy 
• Facial flushing 
• Stomach cramps 
• Depression 
• Muscle weakness 
• Irregular heartbeat 
• Low blood pressure 
• Cardiac arrest 

Magnesium overdose is quite rare and may happen if you opt for magnesium oxide, magnesium gluconate, or magnesium carbonate. In case you are diagnosed with an overdose, you should immediately stop all supplements. 

Consult the doctor, and depending on your magnesium levels, they may suggest IV therapy, diuretics, or dialysis. The treatment may also involve intravenous calcium, which further prevents the absorption, utilisation, and retention of magnesium in the body. 

Conclusion 

The answer to how much magnesium is safe depends on your age group. However, if you are looking for reliable and certified supplements like the Magnesium Complex 6-in-1, visit HealthEssent today! Our products are halal, non-GMO, preservative-free, and ISO certified, winning the trust of millions of customers around the globe!