Magnesium is a vital mineral that plays an essential role in various bodily functions. It supports bone health, muscle relaxation, cardiovascular function, and nervous system balance.
Many people find it difficult to meet the recommended daily intake of magnesium through diet alone, leading them to turn to magnesium supplements.
One popular form of magnesium supplements is magnesium gummies, which are candy-like supplements that make it easier and more enjoyable to consume magnesium daily. However, the question arises: how many magnesium gummies should I take?
In this article, we will explore the recommended daily intake of magnesium, the benefits and side effects of magnesium gummies, and how to determine the proper dosage of magnesium gummies for your needs.
Recommended Daily Intake of Magnesium
How many magnesium gummies should I take? The recommended daily intake of magnesium varies based on age, sex, and other factors. According to the National Institutes of Health (NIH), the following are the recommended daily intakes of magnesium:
- Infants (0-6 months): 30 mg
- Infants (7-12 months): 75 mg
- Children (1-3 years): 80 mg
- Children (4-8 years): 130 mg
- Children (9-13 years): 240 mg
- Teens (14-18 years): 410 mg for males, 360 mg for females
- Adults (19-30 years): 400 mg for males, 310 mg for females
- Adults (31 years and older): 420 mg for males, 320 mg for females
Pregnant and lactating women have higher magnesium requirements, with 360-400 mg/day for pregnant women and 320-360 mg/day for lactating women.
It is essential to meet the recommended daily magnesium intake because a deficiency can lead to various health problems, including muscle cramps, irregular heartbeat, anxiety, and more.
Benefits and Side Effects of Magnesium Gummies
Magnesium gummies offer a delicious and convenient way to consume magnesium supplements. They come in various flavors and are easy to chew and swallow. Also, they do not require water, making them perfect for on-the-go use.
Aside from being tasty and easy to consume, magnesium gummies offer the same benefits as other forms of magnesium supplements. These benefits include:
- Promotes relaxation and better sleep
- Supports stronger bones
- Regulates muscle and nerve function
- Boosts energy levels
- May reduce symptoms of PMS in women
- May lower blood pressure and reduce the risk of heart disease
- May improve insulin sensitivity and reduce the risk of type 2 diabetes
- May reduce inflammation in the body
However, like with any supplement, magnesium gummies may have side effects, especially when consumed in high doses. Some common side effects of magnesium supplements include diarrhea, stomach cramps, and nausea. Rare side effects include low blood pressure, irregular heartbeat, and slowed breathing, especially in people with kidney problems or those taking certain medications.
How to Determine the Proper Dosage of Magnesium Gummies
Now that we have discussed the recommended daily intake of magnesium and the benefits and side effects of magnesium gummies, the question remains: how many magnesium gummies should you take?
The answer depends on your age, sex, and overall health status. If you already consume enough magnesium through your diet, you may not need magnesium supplements. However, if you have a magnesium deficiency, you may benefit from magnesium gummies or other magnesium supplements.
A typical serving size of magnesium gummies is 2 gummies, which usually contain 100-200 mg of magnesium. However, some gummies may contain higher or lower amounts of magnesium, depending on the brand and product.
It is best to consult with a healthcare provider to determine the proper dosage of magnesium gummies for your needs. They can assess your magnesium levels and recommend the appropriate dosage based on your individual needs.
It is essential to follow the recommended dosage of magnesium gummies and not exceed it unless advised by a healthcare professional. As mentioned earlier, excessive consumption of magnesium supplements can lead to toxicity and severe side effects.
Is it OK to take 2 magnesium tablets a day?
In general, taking two magnesium tablets a day is safe. However, it is important to consult your doctor first before starting any new supplement regimen. Your doctor can help you determine the right dosage and form of magnesium for your individual needs.
Additionally, make sure to check the labels on any supplements you are considering taking as they may contain additional ingredients or allergens that could be harmful if taken in excess amounts. Above all, always speak with your healthcare provider before beginning a new supplement regimen!
How fast do magnesium gummies work?
The effects of magnesium gummies can vary from person to person, but they typically start to work within 30-90 minutes after ingestion.
However, it is important to note that magnesium gummies may take longer than other forms of supplementation to take effect, as the digestive system must break down and absorb the nutrients before they reach circulation in your body. Ultimately, it is best to consult with your doctor or a healthcare professional if you have questions about how fast magnesium gummies are likely to work for you.
How many calm magnesium gummies can you take?
The recommended daily dosage of calm magnesium gummies varies depending on your age and weight. Generally, adults should not take more than four gummies per day.
For children, the dose should be tailored to their individual needs - it is best to consult a healthcare provider for advice in this case. If taken at the appropriate doses, calm magnesium gummies are generally considered safe with few side effects.
However, as with any supplement, it is important to speak to your healthcare provider before taking them or increasing your dose. It is also important to read the label carefully for any warnings or contraindications that may apply.
Magnesium is a crucial mineral that supports several bodily functions. Magnesium gummies offer a tasty and convenient way to consume magnesium supplements, but it is crucial to know the recommended daily intake of magnesium and the potential side effects of magnesium supplements before taking them.
If you experience symptoms of magnesium deficiency or want to improve your overall health, including magnesium gummies in your diet may be a great option. However, as always, it is important to consult with a healthcare professional to determine the proper dosage for your individual needs.