Magnesium normal range: 10 proven ways to optimize it

Magnesium is a crucial mineral that participates in over 300 biochemical reactions in the human body. This nutrient is essential for many body functions from regulating blood pressure and anxiety to supporting muscle function. However, over 40% of Americans are deficient in magnesium as they don’t get enough magnesium through their diet. That is where magnesium complex supplements come into play. But what is magnesium normal range in the body? How to determine it and what magnesium complex should I take?

This comprehensive guide will get you covered with the benefits of different magnesium types and explore the magnesium normal range. Also, we will walk you through the list of magnesium-rich foods that will help you to manage magnesium levels in your body.

What is magnesium normal range?

The magnesium normal range refers to the concentration of magnesium in the blood that is considered healthy for bodily functions. For adults, the magnesium normal range is typically between 0.75 and 0.95 mmol/L, or approximately 1.7 to 2.3 mg/dL. Such a range proves that magnesium effectively supports nerve function, muscle contraction, energy production, and more. However, it’s worth noting that only about 1% of the body’s magnesium is found in the blood, with the majority stored in bones, muscles, and tissues. This makes blood tests a limited but useful indicator of magnesium status.

When levels fall below the magnesium normal range, a condition known as hypomagnesemia can occur, leading to symptoms like fatigue, muscle cramps, and irregular heart rhythms. Conversely, levels above the magnesium normal range (hypermagnesemia) are rare but can happen with excessive supplementation, causing symptoms like nausea or low blood pressure. Maintaining the magnesium normal range through diet or supplements is key to avoiding these imbalances.

Different forms of magnesium, often found in a magnesium complex, can help address specific deficiencies or health goals. Below, we’ll dive into how various magnesium types and dosages can target common issues, all while keeping your levels within the magnesium normal range.

Which magnesium is best for muscle cramps?

Muscle cramps are the most frequent symptom of magnesium deficiency. Also, athletes who experience frequent muscle spasms most likely deficient in magnesium. Those with spasms should opt for magnesium citrate or magnesium malate. These forms are highly bioavailable, meaning the body absorbs them efficiently, delivering magnesium to muscles quickly.

Magnesium Citrate combines magnesium with citric acid, making it well-absorbed and effective for muscle relaxation. A typical dosage for muscle cramps is 300-400 mg per day, taken with food to minimize digestive upset. It’s a popular choice in many magnesium complexes due to its versatility.

Magnesium Malate contains malic acid, this type supports energy production in muscles, potentially reducing cramping caused by fatigue. A dosage of 200-300 mg daily is often recommended.
Keeping magnesium levels within the magnesium normal range helps prevent cramps, as low magnesium can impair muscle relaxation. If you experience frequent cramps, consult a healthcare provider to check your levels and determine the best supplement.

Which magnesium is best for migraines?

Migraines, characterized by intense headaches and sometimes nausea or light sensitivity, may be linked to low magnesium levels. For those wondering what form of magnesium is best for migraines, magnesium oxide and magnesium citrate have been found to be the best options.

Magnesium Oxide is less bioavailable but effective at higher doses. A common dosage is 400-600 mg daily, which may reduce migraine frequency by supporting blood vessel relaxation.

Magnesium Citrate is the most “universal form”. It is characterized by better absorption. This type is gentler on the stomach and may help maintain the magnesium normal range while easing migraine symptoms. A dosage of 300-500 mg per day is typically suggested.

The American Migraine Foundation notes that magnesium supplementation can be part of a preventative strategy, especially for menstrual migraines. Pairing it with a magnesium complex could enhance overall benefits.

Magnesium supplement for sleep

Sleep troubles, like insomnia, are increasingly common, and a magnesium supplement for sleep can be a natural remedy. Magnesium supports relaxation by regulating neurotransmitters like GABA, which calm the nervous system. The best options here are magnesium glycinate and magnesium L-threonate.

• Magnesium Glycinate: Known for its calming properties, this form is highly absorbable and less likely to cause digestive issues. A dosage of 200-400 mg before bed can improve sleep quality and help you fall asleep faster.
• Magnesium L-Threonate: This type crosses the blood-brain barrier, potentially enhancing brain relaxation. A dose of 100-200 mg at night is often recommended.

By maintaining the magnesium normal range, these supplements can address deficiencies that disrupt sleep, offering a gentle alternative to pharmaceutical sleep aids.