Posted By Julianne on 10/11/2010 12:02 AM
I take 200 - 400 mg per day magnesium
Magnesium should also be balanced with enough Calcium.
Calcium may reduce the absorption of Magnesium because they share a common transport system in the intestine. The ratio of dairy calcium to magnesium should be 2:1.
*Supplemental Folic acid can increase the need for Magnesium by stepping up the activity of enzymes that require Magnesium in order to function properly.
*Iron may decrease the gastrointestinal absorption of Magnesium.
*Vitamin D3 (Cholecalciferol) stimulates the intestinal absorption of Magnesium to a degree; however, because its stimulatory effect is stronger for Calcium, supplemental vitamin D without additional Magnesium can create a relative Magnesium deficiency.
*Foods hoigh in oxalic acid such as almonds, chard, cocoa, rhubarb, spinach, and tea - decrease Magnesium absorption.
*A deficiency of vitamin E mat reduce magnesium in tissues.
*Alcohol, Potassium, and caffeine all increase the loss of Magnesium through the kidneys.
*The B vitamins require Magnesium to to work properly.
*High protein diets increase the demand for Magnesium, especially in situations of rapidly building body tissues such as in growing children, training athletes, pregnant women, and nursing mothers.
*High sugar intake increases your need for Magnesium.
*Recommended (for normal, healthy - pg. 113) Magnesium: 200mg, Calcium: 500mg
*Mary Dan Eades, M.D. - The Doctor's Complete Guide to Vitamins and Minerals, Revised Edition, A Dell book, CopyRight 2000.
John's comments: I'd like to see a newer revision to this book, for at least the listed vitamin & mineral recommendations, especially in all that has been learned, recently. Most especially in light of new research and findings and the respective accompanying recommendations for Vitamin D3 - anywhere from supplementing 1,000 - 5,000 per day. Based on recent blood tests, and recommended ideal of 40-60 blood levels of Vitamin D, my wife and I take about 2,000 per day of Vitamin D3. I would highly recommend a blood test for Vitamin D levels.