What Is The Recommended Dosage Of Magnesium For Muscle Cramps

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The human body comprises various major and micro-nutrients that ensure smooth operations. Any deficiency or shortfall can drastically impact the metabolism and effects bodily functions over a long time.  Hence, ensuring that, collectively and individually, all nutrient-related requirements are met is paramount.

Selectively, magnesium plays a crucial role in the body. Not having an adequate amount can affect a person drastically. We’ll discuss the substance and its importance to the body in detail. 

Why is Magnesium essential for the human body? 

Over 300 enzyme processes in the human body involve some form of magnesium, making it a vital element. Its various roles include boosting the immune system, controlling blood pressure, muscle tension, and nerve function.

Ideally, a typical adult’s body has about 25 grams (g) of this mineral, of which the skeletal system retains 50–60%. Muscles, soft tissues, and body fluids use up the rest.

Imagine what the workout recovery looks like if your muscles remain contracted. You’d face several challenges and likely experience chronic pain afterward. Having said that, research states that with appropriate magnesium levels, you can significantly enhance performance. Not only is magnesium for muscle cramps helpful but it also improves muscle rotation, flexion, jumping, and extension. 

Almonds, spinach, and cashew nuts are rich in this mineral. 

Benefits You Must Know

Healthy Bones

This nutrient is essential for good bone production, and a majority of research has crucially focused on the role of calcium in bone health.

Additionally, studies have shown people who consume enough of this mineral have increased bone density, better bone crystal production, and a lower risk of osteoporosis.

Since the natural mineral helps regulate calcium and vitamin D levels, two critical minerals essential for bone health, magnesium is directly and indirectly linked to an individual’s bone health.

Cardiovascular health

Magnesium is a crucial component to keeping the heart condition healthy. According to many studies, it is vital for heart health. Research has determined that a person’s risk of cardiovascular issues can rise if they have a magnesium shortage. This is partially due to the necessity of the nutrient for cellular functions. Congestive heart failure patients frequently have low levels, which can exacerbate their clinical outcomes.

It is often seen that those who receive the mineral have a decreased mortality rate following a heart attack. 



The deficiency of this nutrient can also contribute to mood disorders like anxiety and sadness.

Elaborate research found possible associations between high anxiety and low magnesium levels. The hypothalamic-pituitary-adrenal (HPA) axis, a group of three glands regulating a person’s response to stress, depends on this mineral’s content in their bodies. 


Treatment with supplements may help to stop or treat headaches. This is because a magnesium deficit might impact neurotransmitters and blood vessel constriction.

Compared to others, those who suffer from migraines may have reduced magnesium levels in their blood and body tissues. A migraine may cause low magnesium levels in the brain. A concentrated treatment may help with migraine prevention. Ingesting 600 mg of this mineral appears to be a secure and reliable headache prevention measure.

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Appropriate dosage for muscle cramps

As mentioned earlier, the heart, bones, muscles, neurons, and other body organs depend on this mineral to function correctly. The muscles generally malfunction if there is insufficient amount of this mineral.

For individuals aged 19 to 51 and over, the required quantity of this nutrient is 400–420 mg for men and 310–320 mg for women daily. Additionally, about 350–360 mg per day is needed for lactation and 350–320 mg for pregnancy.

However, people may experience diarrhea, nausea, and cramping if they consume excessive amounts of this mineral so ensure that you monitor your intake. 

Types of Supplements 

Magnesium gluconate 

Derived from gluconic salt, Magnesium gluconate has demonstrated the highest absorption rate among the various supplements. It is the most common form of supplement available on the market. 

Magnesium oxide 

This is generated using the combination of Magnesium ions and oxygen ions. It’s one of many kinds you can buy and is commonly included in nutritional supplements and over-the-counter remedies for headaches, indigestion, and constipation. However, it might be less effective in increasing blood magnesium levels when compared to other types.

Magnesium citrate 

Magnesium citrate is a common type of mineral that is frequently consumed as a supplement. Moreover, it’s a salt, an ionic substance composed of positive magnesium ions and negative citrate ions, which interact with positive hydrogen ions to produce citric acid.


Magnesium is a crucial nutrient for numerous bodily functions, including the health of the muscles, nerves, bones, and mood. This mineral’s deficiency has been linked in research to several health issues. Any expert would advise you to take its supplements if someone meets their daily needs through diet alone.