Does Milk of Magnesia Relieve Constipation? – Cleveland Clinic

Glass bottles lining pharmacy shelves in the 1800s offered “fluid magnesia” options for those experiencing constipation and tummy troubles. The problem? The taste of these elixirs was not the best.

So, Charles H. Phillips decided to develop a more palatable option. His creation — dubbed “Milk of Magnesia” and patented in 1873 ­— can still be bought today.

But is a constipation remedy that nearly dates to the U.S. Civil War a good choice given advances in pharmaceutical products and medical knowledge? Let’s find out from gastroenterologist Samita Garg, MD.

What is milk of magnesia?

As you might have guessed, “milk of magnesia” isn’t a dairy-based item. The name is a catchy marketing moniker that captures the liquid product’s milky white appearance and use of magnesium.

The technical name of “milk of magnesia” is magnesium hydroxide, or Mg(OH)₂. It’s essentially a laxative.

How does milk of magnesia help constipation?

“Constipation” is the medical term for when you just don’t poop enough. As your bowel movements become less frequent, poop lingers in your large intestine (colon) and typically becomes dry and hard.

Those rocks of stool become increasingly hard to pass, leading to a plugged-up feeling that often gets folks reaching for various over-the-counter remedies and natural solutions for constipation relief.

Which brings us to milk of magnesia. The product works to resolve constipation in two ways.

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1. It draws water from your body to your intestines. (“It’s what we call an osmotic effect,” explains Dr. Garg.) This increase in moisture softens poop that may be getting a little too big and solid.
2. It stimulates nerves in your intestines to help push poop through your system. This leads to peristalsis, or a wavelike constriction and relaxation of muscles that pushes poop through your system.

Or to put the process in even simpler terms: Milk of magnesia unclogs you.

How fast does milk of magnesia work?

Put it this way: Don’t stray too far from a restroom. Milk of magnesia can get things moving in as little as 30 minutes, notes Dr. Garg.

In general, the expected timeframe for a bowel movement is anywhere from 30 minutes to six hours after taking milk of magnesia. (It’s often recommended to take milk of magnesia before bedtime.)

Tips for taking milk of magnesia

Milk of magnesia is available in liquid, pill or chewable tablet form. Follow the directions on the package label for recommended dosage and age of use. (Instructions typically advise talking to a doctor before giving the product to children younger than age 6.)

Milk of magnesia usually is taken once a day. (But doses also may be divided. Just be sure not to exceed the recommended dosage within a 24-hour period.)

It’s best to follow a dose of milk of magnesia with an 8-ounce glass of water.

One more important note: Don’t take milk of magnesia for more than a week without talking to a doctor. “If it’s not helping with constipation or your symptoms get worse, it’s best to get evaluated to see if there’s something else going on,” states Dr. Garg.

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Possible side effects

Milk of magnesia is known for being pretty gentle, but some people do experience side effects. These can include:

• Diarrhea.
• Bloating.
• Stomach cramps.
• Nausea.
• Fatigue.

Stop taking milk of magnesia and contact a doctor if you see blood in your stool, experience severe vomiting or are unable to have a bowel movement even after taking the laxative.

Precautions with milk of magnesia

It’s best to talk to your healthcare provider before using milk of magnesia if you’re:

• Pregnant or breastfeeding.
• On a magnesium-restricted diet.
• Being treated for kidney disease.
• Taking prescription medications.
• Dealing with a sudden change of bowel habits lasting more than two weeks.
• Experiencing stomach pain, nausea or vomiting.

Other uses for milk of magnesia

Aside from constipation relief, milk of magnesia also is used as an antacid to relieve heartburn, indigestion and upset stomach. (Learn more about ways you can tame heartburn in our Health Essentials Podcast.)

Bottom line

There’s a reason why milk of magnesia remains on store shelves 150 years after being introduced: “It has proven to be an effective way to treat mild to moderate constipation,” reaffirms Dr. Garg.

Just make sure to view milk of magnesia as a short-term treatment. If you continue to have issues with constipation, talk to a healthcare provider to find the reason why and possible solutions.

“I’m a big advocate of holistic therapies when it comes to constipation,” says Dr. Garg. “While there are supplements and over-the-counter medications that work, many times, we can address the issues causing constipation through simple lifestyle and diet changes. ”

What is milk of magnesia? Uses, types, and side effects

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Milk of magnesia is an over-the-counter (OTC) treatment for constipation. It works by drawing water into the bowel and softening stool, making it easier to pass. It can also soothe indigestion and heartburn.

This article explains what milk of magnesia is, how to use it, what conditions it can treat, common side effects, and more.

Milk of magnesia, also known as magnesium hydroxide, can act as an antacid or as a saline laxative.

This type of laxative works by drawing moisture into a person’s bowels to help loosen stool.

A person may purchase milk of magnesia over the counter (OTC) without a prescription, but they should talk with their doctor if they experience frequent bouts of constipation.

Parents and guardians should avoid giving milk of magnesia to children under 6 years old unless their doctor recommends its use.

People use milk of magnesia for:

• constipation, because when used as a laxative, milk of magnesia draws water into the bowel to help soften and remove stool
• indigestion and heartburn

The original form of milk of magnesia usually helps a person produce a bowel movement in 30 minutes to 6 hours.

In addition to constipation and acid relief, milk of magnesia may help with conditions such as sunburn and acne, though empirical evidence is significantly lacking.

Milk of magnesia for sunburn

Some people believe that applying a thin layer of milk of magnesia topically to sunburn will help ease the pain and burning sensation.

Though this may work for some people, no studies or empirical evidence exist to support its use on sunburn.

A person interested in sunburn relief should talk with their doctor. Other OTC products, such as aloe vera, may work better for a person.

Milk of magnesia for acne

Some people believe that milk of magnesia can help with treating acne. The belief stems from the medication’s potential ability to help break up surface oils.

The only research on its use for acne dates back to a 1975 study. In the study, a researcher noted that the use of milk of magnesia combined with orally taking 250 milligrams (mg) of tetracycline and washing two times daily with a nonfat soap helped clear up acne pustules and reduce inflammation.

No further studies have looked at the use of applying milk of magnesia topically or taking it orally for the treatment of acne. A person should talk with their doctor about alternative methods to treat acne.

Milk of magnesia is available to buy as either a tablet or a liquid. When using the tablet form, a person usually needs to chew the tablet before swallowing.

Milk of magnesia is available as a regular strength liquid or a concentrated liquid. People should not give the concentrated liquid to children under the age of 12.

People can buy different forms of milk of magnesia from drug stores or online.

People should not take more medication than their doctor or the packaging recommends.

Though dosing can vary, a person should avoid taking more than the recommended dose over the course of 24 hours.

To take liquid milk of magnesia, a person can mix it with milk or water. Shake the bottle well before measuring out a dose. The dosage varies depending on why the person is using the medication and their age.

The following sections describe the doses for milk of magnesia based on use and age.

Milk of magnesia for constipation

People who are old enough to take milk of magnesia should drink a full glass, or 8 ounces, of water with each dose of milk of magnesia. Use the 15-milliliter (ml) dosing cup or spoon provided for accuracy. It is best to take the medication at bedtime.

Using the original version of milk of magnesia for constipation, the dosage in milliliters varies depending on a person’s age:

• Adults can take 30–60 ml.
• Children ages 6–11 can take 15–30 ml.
• Ask a doctor before giving this medication to children under 6 years old.

For the concentrated version of milk of magnesia, the dosage is lower:

• Adults can take 15–30 ml.
• Ask a doctor before giving this medication to children under 12 years old.

There are also chewable tablets for children. Children should drink a full glass of liquid with each dose. The dosage varies depending on age:

• Children ages 6–12 can take 3–6 tablets per day.
• Children ages 2–6 can take 1–3 tablets per day.
• Ask a doctor before giving this medication to children under 2 years old.

People should not take milk of magnesia as a laxative for more than 7 days in a row. Anyone who is still in need of a laxative or has persistent pain in their stomach area should talk with a doctor.

Milk of magnesia usually relieves constipation within 6 hours of taking it. If a person does not have a bowel movement after using milk of magnesia, they should stop using it and talk with a doctor.

In those cases, an underlying condition may be the cause of constipation and may need additional treatment from a doctor.

Milk of magnesia for other digestive issues

Along with constipation relief, people can also use some versions of milk of magnesia to relieve heartburn and acid indigestion.

Adults should take 5–15 ml at a time with water and repeat up to four times per day as needed. They should not take more than 60 ml in any 24-hour period.

When using milk of magnesia as an antacid, it may also have a laxative effect. Do not use milk of magnesia as an antacid for more than 14 days in a row.

Speak with a doctor before using milk of magnesia to treat other digestive issues in children under age 12.

Most people who take milk of magnesia do not experience side effects.

The most common side effects of milk of magnesia are:

• diarrhea
• stomach cramps
• nausea
• vomiting
• skin flushing
• drowsiness

Milk of magnesia also carries the risk of more serious side effects. People who experience any of the following should stop using the medication and seek medical attention:

• rectal bleeding
• no bowel movement after taking it
• severe nausea or vomiting
• slow heartbeat
• lightheadedness

Serious side effects are more likely to occur if a person takes more milk of magnesia than recommended, or if they take it for an extended period.

People who are taking this medication need to make sure they drink plenty of water to prevent becoming dehydrated. If anyone experiences diarrhea after taking a dose of milk of magnesia, they should not use it again.

If someone overdoses on milk of magnesia, they should seek emergency medical attention. Symptoms of an overdose may include:

• severe diarrhea
• muscle weakness
• mood change
• slow or irregular heartbeat
• little or no urination

Some people may be allergic to milk of magnesia. Signs of an allergic reaction that require medical attention include:

• hives
• difficulty breathing
• swelling of the face, lips, tongue, or throat

People living with impaired kidney function should avoid milk of magnesia. The following people should also avoid taking the medication:

• people on a magnesium-restricted diet
• people with symptoms such as nausea, diarrhea, or stomach pain
• people who experience sudden bowel changes that last longer than 14 days

Magnesium may be able to cross the placenta into the body of the fetus. However, doctors do not know if milk of magnesia is safe for use during pregnancy, as there is no data on this.

Small amounts of magnesium may also make its way into breast milk, but doctors do not know the safety of this either.

As such, the general advice is to avoid using milk of magnesia when pregnant or nursing or ask a doctor before use.

Milk of magnesia interferes with a wide range of medications, which means it affects how they work. These include prescription and OTC medications, as well as vitamins and supplements.

Because of the way it impacts the liquids in the gut, milk of magnesia can stop tablets from being absorbed properly.

As a result, a person should talk with their doctor before using milk of magnesia if they regularly take other medications, including OTC medications, vitamins, and prescription medications.

Milk of magnesia is a well-known and effective laxative for the short-term treatment of constipation.

People should not use milk of magnesia for more than 7 days at a time for constipation or 14 days at a time for other digestive issues.

Ongoing symptoms can be a sign of a more serious gut health condition, so if the problem persists, a person should contact their doctor.

Milk of magnesia works by drawing water into the bowel from the surrounding tissue. This means it can stop the body from absorbing a range of other medications, including prescription drugs, supplements, and vitamins.

Anyone who takes medication for a health condition should talk with a doctor before taking milk of magnesia.

The benefits and harms of milk | MAJOR CLINIC

Contents

• Benefits of milk for the human body
• Effect of milk on the body
• Lactose free milk
• Milk for women
• Milk for men
• Milk for children
• Milk for the elderly
• The harm of milk to the body
• How much milk should you drink every day?
• Is it possible to drink milk at night?
• Goat milk benefits
• 5 reasons to drink milk
• Contraindications
• Curious facts about milk
• Conclusion

Milk is a valuable food product known since antiquity. It is rich in proteins, vitamins, essential amino acids, micro and macro elements. One hundred grams of 3.2% fat milk contains 2.9 grams of protein, 3.2 grams of fat, 4.7 carbohydrates and only 59 kilocalories.

The chemical composition of milk depends on the age of the animal, the conditions of its maintenance, feeding, walking, lactation phase and the ecology of the region.

The benefits of milk for the human body

Milk has the ability to bind and remove harmful substances from the body. Therefore, it is issued free of charge as compensation for harmful working conditions [1, 2] in Russia and some other countries to employees in contact with chemical hazards, biological pathogens, and ionizing radiation. Milk is good for everyone else.

Effect of milk on the body

• Lactose and calcium protect tooth enamel from caries. The caseinate-calcium-phosphate complex increases the calcium content in saliva, reduces the amount of plaque, and prevents enamel demineralization [3].
• Dairy products meet the body’s need for calcium, magnesium and phosphorus, which is especially important for athletes and those who follow various diets.
• Omega-3 fatty acids improve brain function, reduce the risk of developing cognitive disorders and dementia [3].
• Adding low-fat dairy products to a diet rich in fruits and vegetables can lower blood pressure in hypertensive patients [3].
• In nephrolithiasis, calcium contained in milk binds oxalic acid. As a result, it remains in the intestines and is excreted from the body, bypassing the bloodstream. It has been experimentally proven that dietary calcium acts better than its preparations [3].
• Milk reduces the risk of rheumatic diseases.
• Normalization of gastric acidity prevents the development of gastric and duodenal ulcers.
• Improves the functioning of the immune system.
• Thanks to potassium, excess fluid is removed from the body, which is important in diseases of the kidneys, heart, blood vessels, varicose veins, and obesity.
• Favorably affects the metabolism of uric acid, helping to remove it from the body in patients with gout.

Lactose free milk

People suffering from lactase deficiency cannot consume milk without restrictions, because after taking a certain amount (which varies greatly) they feel bad.

Lactase deficiency – intolerance to milk sugar (lactose). Manifested by flatulence, loose stools, less often – nausea. In Russia, 16–18% of the population suffer from it. This is comparable to Switzerland, more than in Sweden and Denmark (3%), but significantly less than in France (42%), southeastern and African countries (80–100%) [4].

In this case, you can reduce the amount of milk you drink or use lactose-free milk. It is just as useful as usual, but does not contain lactose, and therefore does not irritate the intestinal walls and does not cause discomfort.

Milk for women

Ladies have long noticed the ability of milk to improve skin color. This is due to antioxidants that fight free radicals. Many famous beauties took baths with milk, achieving softness and youthful skin. But this is not all the benefits of milk for women. There are other positive actions:

• prevention of osteoporosis;
• relief of premenstrual syndrome,
• strengthening of tooth enamel,
• slight sedative effect due to magnesium and B vitamins,
• relief of well-being in the premenopausal period,
• strengthening of hair, nails,
• normal weight maintenance,
• stress reduction.

Milk for men

The benefits of milk for men are obvious. Even in ancient times, they knew that it gives strength, therefore, during the period of seasonal field work or participation in competitions, it was definitely used. It was believed that the drink increases potency and promotes the conception of healthy children. And now they note the positive effect of milk on the male body:

• fast muscle growth due to easily digestible protein,
• easy replenishment of energy and recovery after physical activity,
• prevention of diseases of the digestive tract,
• strengthening of bones, teeth, hair, nails,
• potency improvement,
• positive effect on sperm quality.

Milk for children

Mother’s milk is the main food for children under one year old. If it is not available, artificial adapted milk formulas are recommended. A child older than a year can be given cow’s milk. The benefits of milk for children can hardly be overestimated.

It has been proven that:

• milk proteins saturate better than fats and carbohydrates, which contributes to the prevention of overeating [5];
• components of dairy products prevent cariogenic streptococci from attaching to tooth enamel, enhance its natural remineralization, which prevents the development of caries [6],
• A child’s consumption of 500 ml of milk per day fully covers the need for calcium, which favorably affects his growth [7],
• vitamins, amino acids, essential fatty acids, trace elements ensure normal neuropsychic development.

Milk for the elderly

Older people need milk as an inexpensive source of easily digestible protein, calcium and other nutrients. With the help of this product, a person minimizes the risk of developing osteoporosis, receives all the necessary trace elements and vitamins. In addition, as researchers from the University of Kansas Medical Center found, milk has a positive effect on brain function. It reduces oxidative stress and helps delay or prevent the onset of Alzheimer’s and Parkinson’s.

Harm of milk for the body

Milk can hardly be called harmful. There are people with individual intolerance to this product, lactase or casein deficiency.

Symptom

Manifestations

What to do

Lactase deficiency.

Flatulence, abdominal pain, loose stools, nausea, vomiting.

Bring the amount of milk you drink at a time to a tolerable dose.

Buy a lactose-free product.

Take lactase enzyme before drinking milk.

Allergy to cow’s milk protein.

Intestinal disorders, swelling of mucous membranes, difficulty in breathing, lacrimation.

Refusal or consumption of highly hydrolyzed, amino acid mixtures.

An increase in the level of “bad” cholesterol in the blood.

Increased risk of cardiovascular disease.

Purchase reduced fat milk.

Reduce the amount of milk you drink per day.

Activation of inflammatory processes.

Immune diseases.

Choose a fat-free product, reduce the dose used.

An increase in blood cholesterol and activation of inflammatory processes does not occur in all people who drink milk, but only in those who have a hereditary predisposition.

How much milk should I drink every day?

According to the current order of the Ministry of Health of Russia [8], it is recommended to consume 325 kilograms of milk and dairy products per year. Including milk, kefir, yogurt – 158 kilograms, which is about 400 grams per day.

Recommended intakes vary from country to country. For Europe, they are approximately 200–750 ml. American dietitians recommend three servings (cups) of low-fat dairy per day for adults. Russian nutritionists advise eating at least 200 and no more than 400 grams of dairy products per day. This dose allows you to get the benefits and avoid the harm of milk.

Can I drink milk at night?

Milk is best consumed separately from other food, warmed up. A cup of warm milk with honey at night has a good calming and relaxing effect on the body. At the same time, Ayurveda experts advise not to go to bed immediately, but to do it in about 30-40 minutes. The drink can be combined with spices: saffron, cardamom. Interestingly, the use of warm milk in the morning and afternoon has the opposite – an exciting effect, gives strength.

Benefits of goat’s milk

Goat’s milk is similar in composition to cow’s, but still differs significantly from it.

Table 2. Benefits of goat milk for the human body

Nutrients

Compared to bovine

Benefit

Squirrels.

More. When curdling, they form a loose clot.

Faster digestion, easier to digest.

Fats.

More unsaturated fats.

Protect against infections, have a beneficial effect on cholesterol metabolism.

Orotic acid.

Less.

Beneficial effect on the liver.

Calcium.

More.

Promotes beauty of skin, nails, hair, teeth.

Vitamins A, PP, group B.

More.

Strengthen immune defenses.

Magnesium.

More.

Pronounced sedative effect when taken in the evening.

Lactose.

Less.

Better tolerated by people with lactase deficiency.

Sodium, molybdenum, zinc, sulfur.

Less.

Prevention of accumulation of excess fluid in the body.

Iron.

Less, but almost completely absorbed.

Prevention of iron deficiency anemia.

Potassium.

More.

Improves the work of the heart, helps to eliminate edema.

Goat’s milk is considered a dietary product, intolerance to which is extremely rare [9].

Benefits of goat’s milk:

• for men – faster muscle gain, improved sperm quality;
• for women – improving the condition of the skin, hair, nails, strengthening bones;
• for children – strengthening immunity, preventing anemia;
• for the elderly – prevention of osteoporosis, strengthening of blood vessels, improvement of cerebral circulation.

5 reasons to drink milk

1. Balance . Milk contains serotonin, the happy hormone. It allows you to calmly relate to troubles and problems, to find a way out of difficult situations.
2. Sleep well . If you drink 200 ml of warm milk 30-40 minutes before going to bed, you will sleep better.
3. Beautiful teeth, nails, hair , strong bones . Due to the calcium content in the optimal ratio with vitamin D and phosphorus.
4. Slim body thanks to easily digestible protein. If at the same time you engage in physical education or sports at least at an amateur level, the result will be more pronounced.
5. Increased resistance to infectious diseases provides lysozyme and a complex of lactoferrin, immunoglobulin, lactalbumin and glycopeptides.

Contraindications

Absolute contraindications to milk intake are extremely rare. Usually it is possible to find out the cause and find a way to solve the problem so as not to lose a valuable food product.

Table 3. When not to drink milk

Interesting facts about milk

• According to statistics, people from the leading countries in terms of milk consumption received more Nobel Prizes.
• Milk stored in the light loses nutrients. It also absorbs odors. Therefore, you need to store in a dark closed package.
• Scientists have concluded that mankind has been drinking the milk of animals for about 10,000 years. At least the oldest remains of a domesticated cow date back to the 8th millennium BC.
• The fact that yogurt helps to delay the aging of the body was first said by Russian scientist Ilya Mechnikov. For this he received the Nobel Prize. Ilya Ilyich recommended consuming about 125 grams of yogurt per day.
• In ancient Egypt, for a long time only pharaohs and priests could drink milk.
• In India, the cow is considered a sacred animal, and a person’s wealth is measured in cows.
• Pasteurization as a way to store milk without losing its beneficial properties was developed by the French microbiologist Louis Pasteur in 1862. And only 12 years later, in New York, they invented a bottle to store this drink.
• In Rus’, a frog was put in a bowl of milk. Its skin secretions have bactericidal properties, which made it possible to keep the product fresh for a long time.
• The fattest milk is whale and seal. Fat content reaches 50%. This is necessary in order to warm the kids, give them more energy.
• Written with milk on white paper becomes invisible. But if you heat the paper, the text will appear. Such magic ink was used by V. I. Lenin and his associates.

Conclusion

1. Milk is a really important product for a balanced diet. However, it should be consumed in moderation: 200-400 ml per day.
2. Mother’s milk is good for children under one year old. If not, you need to choose an adapted milk mixture.
3. From the year you can drink animal milk. In some cases, it is allowed to give milk to children from 8 months. It protects against diseases, promotes growth and physical development, strengthens nails, hair, bones.
4. For women, milk helps to preserve beauty and tranquility. Men – strength and potency.
5. Older people who consume dairy products are less likely to suffer a hip fracture, have a lower risk of developing Alzheimer’s and Parkinson’s disease.
6. A cup of warm milk half an hour before bedtime helps to relax and fall asleep faster.

All of the above applies to drinking quality milk.

Where can I find natural milk in Moscow?

Dairy products are sold in every store, in the markets and from private traders, but it is difficult to choose a really high-quality product. It is necessary to pay attention to the region of manufacture, composition, expiration date, content of proteins, fats, carbohydrates, the presence of additives.

We prefer to drink milk from farm M2 . We know well how it works, we are confident in the quality of milk. In the farm store, you can choose a product of different fat content, volume. There are cow and goat milk. Convenient delivery arranged.

In order for the body to receive the maximum amount of benefits and vitamins, it is necessary to choose a quality product. So, for example, it is better to buy dairy products from a trusted manufacturer. One of them is the M2 organic farm, which has launched its production on 4,500 hectares of ecologically clean land. All products are certified Organic GOST and Eurolist and do not contain any chemical additives. Farm M2 offers its customers cow, sheep and goat products with home delivery.

References

1. Russian Labor Code, article 222.
2. Order of the Ministry of Health and Social Development of Russia dated February 16, 2009 No. 45n.
3. Moldobaeva D. S., Ponomareva E. V. Studies by Swiss scientists on the benefits of milk and dairy products. Electronic scientific and methodical journal of the Omsk State Agrarian University. 2016 No. 4 October-December.
4. Babayan ML Lactase deficiency: modern methods of diagnosis and treatment. Scientific article on clinical medicine. Medical advice. year 2013.
5. Akhavan T., Panahi S., Anderson G. H., Luhovyy B. L. Application of dairy-derived ingredients in food intake and metabolic regulation. In: M. Corredig, ed. Dairy-derived ingredients: Food and nutraceutical uses. – Cambridge, UK: Woodhead Publishing Ltd, 2009. – P. 212-237.
6. Sodek J., McKee G. B. Osteopontin // Crit. Oral. Biol. Med. — 2000; 11: 279-306
7. Shilin DE Milk as a source of calcium in the nutrition of modern children and adolescents. Pediatrics. Journal them. G. N. Speransky, 2006
8. Order of the Ministry of Health of the Russian Federation No. 614 dated 19.2016 “On approval of the Recommendations on rational norms for the consumption of food products that meet modern requirements for a healthy diet.”
9. Merkusheva I. N and co-authors. Nutritional and biological value of goat milk. Proceedings of higher educational institutions VAK 2005.

Farm M2

When to detect magnesium deficiency and how to take it?

December 1, 2019

April 13, 2023

3 minutes

86626

ProWellness

Contents

• Do you need magnesium?
• Daily intake of magnesium
• How to take?

Disclaimer

Please note that all information posted on the site
Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure. Consult your physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The Site Owner is not liable to any party who has suffered indirect or direct damage as a result of misuse of materials posted on this resource.

When is magnesium deficiency diagnosed and how should I take it?

Magnesium is important for the proper functioning of all systems and organs. He is involved in more than 500 reactions that occur in the human body. Without it, it is impossible to maintain the health of the cardiovascular system. A macronutrient deficiency threatens with hypertension, stroke, heart attack.

Many people do not get enough magnesium. It is found in grains and legumes, vegetables, nuts. However, soil depletion leads to a decrease in the concentration of the substance in plant products. In addition, it may not be absorbed due to digestive disorders, the use of antibiotics and certain other drugs, the use of large doses of vitamin D, K ₂ .

Every day, the human body spends magnesium on the synthesis of hormones, muscle contraction and heartbeat. Therefore, it is imperative to make up for its costs. A great way to do this is to take magnesium supplements.

Do you need magnesium?

It is almost impossible to determine magnesium deficiency by taking a blood test for vitamins. Almost 99% of the element is concentrated in muscle cells, bones and other tissues. And only 1% floats in plasma and extracellular fluid.

Attention! Even if the body spends 80% of the total accumulated magnesium, its level in the serum will not be shaken.

A good alternative to a blood test is a hair or nail test. But most cannot afford such a diagnosis. Therefore, there is only one option for detecting a lack of magnesium – symptomatic. The condition may be accompanied by:

• high cholesterol;
• atherosclerosis;
• stone formation;
• migraine;
• deficiency of calcium and potassium with sufficient consumption of foods rich in them;
• spasms of the calf muscles;
• overly pronounced PMS;
• mood swings;
• depression;
• caries;
• edema due to fluid retention in the body;
• muscle cramps;
• weakness.

Daily intake of magnesium

Attention! To find out how much magnesium you need to consume, calculate its amount using the formula: 5, mg x weight, kg. The maximum daily dosage is 800 mg.

The average intake of magnesium is shown in the table:

How to take?

Magnesium supplements come in the form of tablets or capsules. You need to drink them with meals. It is important not to drink dietary supplements with milk and not to take them together with iron, calcium. The best combination – magnesium and B ₆ . These substances improve the absorption of each other.

Attention! The degree of digestibility of the element depends on the type of sodium salt from which the drug is made. Magnesium citrate is best absorbed. In second place are lactate, asparaginate, pidolate. On the last – oxide, sulfate.

The dosage of different drugs is different.