![[Calcium & Magnesium Episode 4] When magnesium is insufficient, you get irritable and anxious easily | Dr. Esther Yeo](http://esther-mall.com/cdn/shop/articles/44_d181fc04-37c8-47bd-8c6e-a096a23670b3.jpg?v=1734115215&width=480)
That's where magnesium supplements come in handy. Taking magnesium reduces the number of migraine attacks. The American Academy of Neurology and the Headache Society have concluded that magnesium is "probably effective" for migraines. It is significant that the mineral, not the drug, has been evaluated by an international professional society as a treatment that is worth trying, albeit with the premise "probably". However, in order to be effective in treating migraines, you need to take a high dose of magnesium (600 mg per day). Given that the upper limit for magnesium is 350 mg per day for supplements, it is safe to take these high doses under the supervision of a doctor. However, even if the dosage exceeds 600 mg per day, there is no problem in most cases as long as the kidney function is impaired. Magnesium pulls water into osmotic pressure and stimulates intestinal (bowel) peristalsis, which often results in diarrhea. Acute magnesium poisoning occurs when more than 5,000 mg per day.
Magnesium is also effective in reducing stress. This is because, as seen in the treatment of migraines, magnesium works by reducing the excitability of the nerves. A lack of magnesium can disrupt the stress-related endocrine system, such as the hypothalamus and pituitary gland, which can lead to anxiety disorders. This means that symptoms such as anxiety, nervousness, and insomnia appear. In addition, low levels of magnesium in the blood increase the tendency to depression. In this case, if you take 125~300mg of magnesium every day, the symptoms of acute depression may improve within 7 days. Chronic fatigue syndrome may improve with magnesium administration. In women who received 50 mg of vitamin B5 along with 200 mg of magnesium, nervous tension, Studies have also shown improvements in irritability, anxiety, and bipolar disorder.
Ongoing follow-up studies are needed on the neurosedic effects of magnesium. However, in practice, the benefits of magnesium supplementation are high for patients. It helps with chronic fatigue, insomnia, and muscle tremors around the eyes.
The recommended amount of magnesium in the U.S. varies slightly depending on age, but is about 420 mg for adult men and 320 mg for adult women.
However, all age groups, except infants, do not meet these recommended magnesium intakes. In Korea, the recommended intake of magnesium is 350~370mg for adult men and 280mg for adult women. Nothing has been investigated exactly, but we expect our country, like the United States, to be deficient in magnesium in all age groups.
Magnesium deficiency is relatively common in people with inflammatory bowel disease such as Crohn's disease, people with digestive malabsorption, people with diabetes, alcoholics, and the elderly. Constant stress or excessive sweating due to excessive exercise can also cause magnesium deficiency. A salty diet or excessive fat intake also cause magnesium deficiency. A number of medications also contribute to magnesium deficiency, such as beta-blockers and diuretic medications for high blood pressure. In addition to them, cardiotonics, Antibiotics, oral contraceptives, and steroids are also magnesium-depleting drugs. As mentioned earlier, too much calcium intake can also cause magnesium deficiency. In particular, calcium intake greater than five times that of magnesium can lead to serious metabolic abnormalities. Therefore, when taking calcium supplements, it is recommended that you choose a formulation that contains magnesium as well.
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![[Calcium & Magnesium Episode 3] For those who ate calcium but neglected magnesium | Dr. Esther Yeo](http://esther-mall.com/cdn/shop/articles/45_84af6174-50b5-45e7-881a-ba71da9c9e80.jpg?v=1734115364&width=480)
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