Magnesium

Magnesium is a mineral and is one of seven essential macrominerals needed by our bodies to help with anti-aging. We have to have it to function normally. There are so many areas in which this macromineral helps our bodies to function well. It is hard to believe that this mineral is so vital to us. Your magnesium normal range is important.

Magnesium helps with bone health, calcium absorption, heart health, migraine headaches, blood pressure, and helps to control anxiety.

Good sources of magnesium are chard and spinach. Other sources include kelp, green leafy vegetables, unprocessed grains, seeds, and nuts.

Magnesium for Constipation

Milk of Magnesia is an oral laxative that works by drawing water into the bowels. It is a saline hyperosmotic laxative. It works faster than the other types of hyperosmotic laxatives. By drawing water into the bowels, it softens the stool and allows you to have an easier bowel movement.

Each dose of 15 mL (1 tablespoon) of Milk of Magnesia contains 1200mg of magnesium hydroxide used to help alleviate constipation. The recommended daily dose for an adult is 2 to 4 doses within any 24 hour period.

This magnesium is predominantly not absorbed. It passes quickly thru your body due to its laxative effect. Thus, it is not harmful as long as it is not taken any more often than recommended.

Excessive Magnesium

Too much magnesium is definitely not good for you even though it is not a health risk for healthy individuals. The kidneys will eliminate excess magnesium in the urine.

Several types of medications have the potential to interact with magnesium supplements or affect magnesium status. Anyone who is on medications and considering taking supplements should talk to their doctor to assess the impact of magnesium along with the medications for their health.

Magnesium Deficiency

There is an effect on our bodies if we have a deficiency of magnesium. Research shows that long-term magnesium deficiency accelerates the aging of human cells, initiating age-related and chronic diseases such as osteoporosis, cardiovascular disease, hypertension and some cancers. You can get magnesium deficiency after a bout of diarrhea, if you have poor dietary consumption, or if you experience recurrent vomiting.

There is a correlation between magnesium deficiency and our aging. In the elderly, this deficiency can cause anxiety, emotional outbursts, fatigue, headaches, and insomnia. Since we can not tell how much of the needed mineral we are consuming, it only makes sense to take magnesium supplements. There are some studies stipulating that magnesium is very important to the immune functions of our body as well. If you are constantly in a magnesium deficiency range, your risk of illness will increase. To aid in your efforts for anti-aging, you need to be concerned with your magnesium normal range.

Magnesium – Normal Range

The following table is from the Dietary Reference Intakes developed by the Food and Nutrition Board.

AgeMaleFemalePregnancyLactation
Birth to 6 months30 mg*30 mg*  
7–12 months75 mg*75 mg*  
1–3 years80 mg80 mg  
4–8 years130 mg130 mg  
9–13 years240 mg240 mg  
14–18 years410 mg360 mg400 mg360 mg
19–30 years400 mg310 mg350 mg310 mg
31–50 years420 mg320 mg360 mg320 mg
51+ years420 mg320 mg

As you can see the normal range for women is  320 mg daily and for men is 420 mg daily. At the present time, the only method to see exactly how much magnesium is in your body is to do a serum magnesium test. This test is performed by drawing blood and sending it to a lab to be analyzed. Definitely not something you can do for yourself.

Supplements

The National Institute of Health assures us that magnesium may be an important factor in hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches. Since the kidneys will excrete an overabundance of magnesium, the supplement can only help in our search for anti-aging.

The fact that the cells in our body replicate better if our magnesium levels are at a normal level is an important fact. Another effect on the aging of our bodies.

Choosing a supplement in a more soluble form allows for better absorption by your body. This includes magnesium in the aspartate, citrate, lactate, and chloride forms. Your body uses the magnesium even if it is in the form of magnesium oxide or magnesium sulfate. It just will take a bit more time. Thus do not discard your magnesium supplements because they are in the form of oxide or sulfate.

A supplement of 500 mg or less of magnesium is the usual amount. The normal amount of magnesium needed stays in your body and your kidneys excrete the excess. Another fact to consider is that high doses of zinc can interfere with the balance of magnesium in our bodies. Zinc is especially helpful when you have a cold but you do not need it as a supplement on a daily basis.

The conclusion is that the magnesium normal range for an adult is stipulated but hard to actually monitor. Since excessive magnesium does not stay in our bodies, we should take a supplement for health. Milk of Magnesia is magnesium for constipation and will not interfere with the magnesium we intake for normal functions.

Magnesium Oxide or Magnesium Citrate?

Magnesium from magnesium citrate is absorbed better in your body. However, magnesium from magnesium oxide is absorbed in enough quantity to be beneficial as a supplement. Cost is another factor to be considered. The price per 500 mg in the oxide form is about half of the cost of the same amount in the citrate form. This oxide form is sufficient for a body’s needs.

We recommend the supplement by Nature’s Bounty Each coated tablet contains 500 mg of magnesium from magnesium oxide. Magnesium from magnesium citrate is absorbed better in your body. It is absorbed in enough quantity to be beneficial. Cost needs to be considered whenever supplements are purchased. The price per 500 mg in the oxide form is about half of the cost of the same amount in the citrate form. We recommend the oxide form as it is sufficient for a body’s needs.

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Articles of interest may include articles about salt and ashwagandha


For those looking to learn more about this topic, we’ve included a host of resources below. These include links to other organizations, and places to find more information from quality sources.

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