From the Guidelines
For a magnesium level of 1.9 mg/dL, I recommend taking magnesium oxide 350-420 mg daily, as this is the recommended daily allowance, and increasing gradually as needed and tolerated, to increase levels to over 2 mg/dL. This dosage is based on the most recent and highest quality study available, which suggests starting with the recommended daily allowance and adjusting according to tolerance 1. It's essential to start with a lower dose to minimize the risk of gastrointestinal side effects, such as diarrhea, and other potential adverse effects like muscle weakness, flushing, hypotension, bradycardia, blurred vision, and cognitive effects associated with over-supplementation.
- Key considerations for supplementation include:
- Taking magnesium oxide with food to reduce gastrointestinal side effects
- Monitoring for signs of over-supplementation
- Considering alternative forms of magnesium, such as liquid or dissolvable products, if gastrointestinal intolerance occurs
- Ensuring adequate hydration and incorporating dietary sources of magnesium into the diet
- Rechecking magnesium levels should be done after 1-2 weeks of supplementation to assess the effectiveness of the treatment and adjust the dose as needed. If levels do not improve or symptoms persist, consultation with a healthcare provider is necessary for further evaluation and potential adjustment of the treatment plan.
From the Research
Magnesium Oxide Dosage and Frequency
To increase magnesium levels from 1.9 to over 2, the following information can be considered:
- The study 2 investigated the absorption of different magnesium compounds, including magnesium oxide, but did not provide specific dosage recommendations for increasing magnesium levels.
- Another study 3 examined the effect of magnesium citrate and magnesium oxide on urinary biochemistry, but did not provide information on the dosage and frequency of magnesium oxide supplementation to increase magnesium levels.
- A study 4 compared the effects of magnesium oxide and magnesium citrate on intracellular magnesium levels, and found that magnesium oxide significantly increased intracellular magnesium levels at a dose of 520 mg/day of elemental magnesium.
Recommended Dosage and Frequency
Based on the available evidence, the following dosage and frequency of magnesium oxide can be considered:
- A dose of 520 mg/day of elemental magnesium, as used in the study 4, may be effective in increasing magnesium levels.
- The frequency of supplementation is not explicitly stated in the studies, but it can be assumed that daily supplementation may be necessary to maintain adequate magnesium levels.
Rechecking Magnesium Levels
It is recommended to recheck magnesium levels after a certain period of supplementation to assess the effectiveness of the treatment:
- The study 4 measured intracellular magnesium levels after one month of supplementation, suggesting that rechecking magnesium levels after 1-2 months of supplementation may be reasonable.
- However, the optimal timing for rechecking magnesium levels may depend on individual factors, such as the severity of magnesium deficiency and the presence of other health conditions.
Key Points to Consider
- The absorption of magnesium oxide may be influenced by various factors, including the presence of food and the individual's magnesium status 2, 3.
- Magnesium supplementation may have beneficial effects on exercise performance and overall health, particularly in individuals with magnesium deficiency 5, 6.
- The choice of magnesium supplement, including magnesium oxide, magnesium citrate, and other forms, may depend on individual needs and preferences 2, 4.