How much magnesium can a person really consume without side effects?
This is the current "Recommended Daily Allowance of Magnesium" table:
Age Male Female Pregnancy
?6 mo 30 mg 30 mg …
7-12 mo 75 mg 75 mg …
1-3 y 80 mg 80 mg …
4-8 y 130 mg 130 mg …
9-13 y 240 mg 240 mg …
14-18 y 410 mg 360 mg 400 mg
19-30 y 400 mg 310 mg 350 mg
31-50 y 420 mg 320 mg 360 mg
?51 y 420 mg 320 mg …
But that's something approved for the mass public with normal lifestyles and this table assumes no additional factors that drain magnesium (e.g. chronic stress).
Let's assume that due to chronic stress and mental effort a person is symptomatic with magnesium deficiency symptoms like muscle weakness and fatigue and muscle twitches.
So, in such case how much magnesium can a person really eat daily? Does this make any sense whatsoever to eat for example 600 mg of Mg citrate daily or the body doesn't need more than 420 mg daily regardless of the situation?
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Symptomatic magnesium deficiency due to "chronic stress" and "mental effort" in an otherwise healthy person on a regular diet is unlikely.
Symptomatic magnesium deficiency due to low dietary intake in
otherwise-healthy people is uncommon because the kidneys limit urinary
excretion of this mineral (Office of Dietary Supplements,
NIH.gov).
According to the same source, Tolerable Upper Intake Levels (ULs) for supplemental magnesium is 350 mg/day for adults, which is even lower than the Recommended Dietary Allowance, which is 420 mg/day. This is because magnesium from supplements tends to have a laxative effect in lower doses than the magnesium from food. The actual Mg dose that can trigger diarrhea can vary greatly from person to person, though.
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