How much magnesium is recommended for PMR, OA, Osteoporosis?
Morning Constance, I don't think that magnesium is actually recommended for PMR but some of us take it because it adds the delivery of calcium and vit d which we do take. I take it daily but only RDA. Regards, tina
Don't think there are any real recommendations that exist other than the RDA when it comes to PMR. It is suggested for people who have muscle cramps - but I doubt it does a lot more than that. Animal studies showed low magnesium intake was associated with increased inflammatory cytokine production - but not in humans, although for them the CRP was raised.
It is important in bone health though and many of the osteoporosis websites recommend a good intake. I think there is also some evidence that a good intake is associated with less OA.
How much you can take does tend to be governed by your gut - too much will cause a decided softening of stools as you get rid of any excess! Think Epsom salts...
Anhaga is the magnesium expert - I'm sure she'll tell you how much you need.
I wouldn't call myself an expert. Magnesium is relatively easy to get from whole foods, available from a wide range (nuts, leafy greens, whole grains for example). I've heard that the balance between the amount of calcium and magnesium is important so I think the idea is if you're supplementing with calcium you may need additional magnesium. I note that many calcium supplements include some magnesium as well, probably for that reason. Apparently one can absorb it through the skin, too, as in a soak in a nice hot bath with Epsom salts. Also it's possible to get a toxic dose of magnesium. Webmd says 350 mg is the upper daily limit for people over 9.
HI Constance,
270 mg day for women and 300 mg for men,
supplements of 400 mg a day unlikely to cause harm, more than 400 mg could cause diarrhea.
According to authoritynutrition it looks very easy to get enough magnesium from diet alone. They advise checking with your doctor if you have a medical condition. Although as most doctors have nearly zero knowledge about nutrition that seems a bit pointless.
​Constance, what are your reasons for wanting to know?
Since my wake-up call with the very high D reading I've become a bit more wary of supplements.
Someone told me it was advisable to take magnesium when one is older. I have never asked a doctor about it.
I did read that older people are more likely to be deficient, but I don't know if it's the same as with many other nutrients. We may not eat as much or as good a variety of foods. Do you know if we actually lose our ability to process nutrients? When I looked up the list of magnesium-rich foods and saw how much is in half a cup of pumpkin seeds alone, not to mention all the other things on the list, I decided I'm very unlikely to be magnesium-deficient.
if you google "who nutrition ageing topics" you should get a link to a very interesting article that discusses reasons for old people being deficient in various nutrients. Some of it I don't necessarily agree with - but that's on the basis of the changing opinions in recent years. But it is pretty good at outlining the problems that lead to the problems - if you see what I mean
I see my speculations are reasonably accurate. I do believe that physical activity is vital. Keep that blood circulating!
Definitely - Austrians do a lot of research in the field and they agree with you.
I take 300mg magnesium daily. My doctor suggested it might be a good idea alongside calcium. There's an article by Jennifer McDermott DipION, MBANT through pmr-gca northeast which outlines diet and suppliments.
i wonder why we are not allowed to mention books.
It's advertising!
Thing is, it isn't really. It bugs me because we're allowed to mention the brand names of all kinds of medicines, but not a book title which includes the name of an essential element. And I even made sure not to capitalize the words.