Is 80mg of Magnesium Enough? Why Dose Isn't Everything

By Sasha Parkin, Nutritional Therapist

 

Is 80mg of Magnesium Enough? Our Nutritional Therapists Explain

Magnesium has been a hot topic in the world of wellness the past few years and for good reason. It is a hard working mineral that the body utilises at a rapid rate. Becoming even more in demand during times of stress, exercise and during life stages pregnancy and breastfeeding.

That being said, how often are you adding an item to your basket on the recommendation of a friend or influencer without really knowing if it is the right item or dose for you? Often we think higher = better, the human body is more intelligent than that, there are nuances and individual circumstances to factor in. That's why speaking to a Nutritional Therapist or medical professional can be key when choosing products to support your health goals. Lets unpack our dosing… 

The dose on the label isn't what your body absorbs. 

A key consideration when it comes to supplements, is the quality of the product and how well it is absorbed. In nature when you find a nutrient you will find it alongside a host of other enzymes, cofactors and essential compounds to aid its absorption and use within the body. Isolated nutrient forms often found in supplements lack this intelligence, making the body work harder to use the nutrient provided. This is often factored into the dose so 300mg of total magnesium may only be providing a small amount of elemental magnesium which is used by the body. 

 

 

Why more isn't always better. 

At higher doses some people experience gastrointestinal or nervous system symptoms such as cramps, bloating diarrhoea, vivid dreams and over-alertness. There are a few things to consider here, it may be the type of magnesium being used and how gentle it is on the body. It could also be due to a particular condition such as IBS-d where you may need to work closely with a health professional to support your magnesium intake and make sure you don't take too much magnesium for you. It's also possible that someone is particularly sensitive to supplements and needs an individual approach starting small and building up the dose over time. 

Nutrition is a science which allows for individualisation. A dose of 80mg of a high quality magnesium is often well tolerated and can provide wonderful results, which we have been delighted to hear about for over a decade in our 1-1 consultations. 

 

A top-up, not a replacement for food.

When thinking about supplement use, it is important to remember that they are a helping hand to your overall daily nutrient intake. It’s important that the recommended daily allowance (RDA) priority is still always dietary intake from foods, some magnesium rich examples include dark leafy greens, nuts and seeds. 

A magnesium rich breakfast idea: Chia pudding with banana and almond butter

• 2 tbsp chia seeds (111mg)
• ½ cup almond milk (7.5mg)
• 1 tbsp pumpkin seeds (78mg)
• Sliced medium banana (32mg)
• 1 tsp almond butter (15mg)

Totaling 243.5mg of magnesium

 
NHS recommendation for a woman aged 19-64 is 270mg per day, however this requirement does increase for particular lifestages and conditions.

 

Method:

 
1. Add the chia seeds and milk to a glass jar or tupperware and shake/stir well then put in the fridge for a minimum of 2 hours (ideally overnight) to allow the chia seeds to soak up the liquid and become gel-like.

This increases the magnesium bioavailability (and other nutrients) and also makes them easier and safer to digest as they can soak up fluid on their journey through the body. Soaking also adds a soluble fibre outer layer, meaning they move through the digestive system slower keeping you fuller for longer, and supporting regular healthy bowel movements. 

2. Decant the chia into a bowl, top with the remaining items and enjoy. 

Practical takeaway 

Judge a magnesium supplement on how well your body can use it and how well you tolerate it, not on the milligrams on the label. Take it consistently, ideally before bed if you want sleep support, and give it a few weeks to work. Keep eating magnesium-rich foods alongside it. If you've been advised to take a specific dose, or you take other supplements or medication, book a free consultation with our nutritional therapists.