Magnesium: My first thought of the day!!
After a Google search, the following information from a website.
Magnesium oxide has the highest amount of elemental, or actual, magnesium per weight. However, it’s poorly absorbed. Studies have found that magnesium oxide is essentially insoluble in water, making absorption rates low.
Adequate magnesium levels are important for a good night’s sleep. Magnesium can help your mind relax and your body achieve deep, restorative sleep. In fact, studies in rats have shown that magnesium levels below optimal led to poor sleep quality. Currently, a limited number of studies have observed the effect of magnesium supplements on sleep quality, which makes it difficult to recommend a specific daily dose. However, in one study, older adults who received 414 mg of magnesium oxide twice daily (500 mg of actual magnesium total per day) had better sleep quality, compared to adults who received a placebo. SUMMARY: Based on limited research, taking 500 mg of magnesium daily may improve sleep quality.
Dosage for Reducing Muscle Cramps
Many conditions can cause muscle cramps. Since magnesium is key to muscle function, a deficiency may cause painful muscle contractions. Magnesium supplements are often marketed to prevent or improve muscle cramping. Though research on magnesium supplements for muscle cramping is mixed, one study found that participants who received 300 mg of magnesium daily for six weeks reported fewer muscle cramps, compared to those who received a placebo. Another study observed the effectiveness of magnesium supplements on leg cramps experienced during pregnancy. Women who took 300 mg of magnesium daily experienced less frequent and less intense leg cramps, compared to women who took a placebo. SUMMARY: Although further research is needed on magnesium and muscle cramps, taking 300 mg of magnesium daily has been shown to decrease symptoms.
Dosage for Depression
Studies have shown that magnesium deficiency may put you at an increased risk of depression. Therefore, taking a magnesium supplement may improve symptoms in some people. One study found that 248 mg of magnesium chloride improved depressive symptoms in those with mild-to-moderate depression. Moreover, another study found that taking 450 mg of magnesium chloride was as effective in improving depressive symptoms as an antidepressant. While magnesium supplements may improve depression in those with magnesium deficiency, further research is needed to conclude if supplements improve depression when magnesium is within normal limits. SUMMARY: Supplementing with 248–450 mg of magnesium per day has been shown to improve mood in patients with depression and low magnesium levels.