Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.
Q. Dear Terry, “How many milligrams of magnesium can I safely take in a day? Thanks!”— Sheila J., Green Bay, WI
A. Dear Sheila, The recommended daily intake of magnesium is 400-420 mg for males and 300-400 mg for females.
Most forms of magnesium, such as magnesium citrate or magnesium oxide, are hydroscopic, which means they draw fluid into the colon to help soften and eliminate the stool. However, if you take too much, it can cause loose stool and diarrhea. If you use one of these forms, you can increase your dosage up until you experience a loose stool and then slightly reduce the dosage until it does not cause a laxative effect.
The most advantageous form to take is magnesium glycinate. This is a very effective form and unlike other forms of magnesium, does not cause a laxative effect. I prefer a formula that combines magnesium glycinate with the active form of vitamin B6 – pyridoxal-5-phosphate (P-5-P). These two nutrients work extremely well together.
Terry . . . Naturally