The recommended dosage of magnesium threonate for athletes and others engaged in high-intensity exercise is 350 mg per day. This is the same as magnesium citrate. However, you should note that there has been no research done on the effects of magnesium threonate for athletes. Therefore, this article will focus on the general usage of magnesium threonate and its side effects. The magnesium threonate dosage for general consumers is 500 mg per day or less. This dosage is appropriate for most people, especially those who are not engaging in high-intensity exercise.
What is magnesium threonate?
Magnesium threonate is a form of magnesium that is more easily absorbed by the body than other forms of magnesium. This makes it an ideal supplement for people who are undergoing magnesium depletion or who have trouble absorbing magnesium from their diet. It has been shown to improve exercise performance and reduce muscle cramping in athletes. It also has some anti-inflammatory properties and can be used to treat certain metabolic diseases like type 2 diabetes. It can be taken either as a standalone supplement or in combination with other forms of magnesium.
How much magnesium should you take?
The recommended daily intake of magnesium for adults is around 400-600 mg per day. This amount can be increased if you are engaging in high-intensity exercise. The American Heart Association recommends 800 mg of magnesium per day for people with diabetes. If you are pregnant, breastfeeding, or have kidney disease, you should consult your doctor before adjusting your magnesium intake. The amount of magnesium you need may also be different if you are taking certain medications or have certain health conditions.
Side effects of magnesium threonate
There are few side effects associated with magnesium threonate. Some of them are similar to those of other forms of magnesium and can be easily prevented by taking appropriate precautions. Here are some common side effects of magnesium threonate:- Diarrhea- Nausea- Vomiting- Constipation- Excessive sweating- Dizziness- Drowsiness- Mood changes- Headache- Fatigue- Rashes- Arthritis
When should you use magnesium threonate?
You should use magnesium threonate if you are engaging in high-intensity exercise. It can be taken either as a standalone supplement or in combination with other forms of magnesium. It is best to take it an hour before exercise to improve performance.Taking magnesium threonate before or after meals is not recommended. Taking it on an empty stomach can cause nausea and diarrhea. You should also avoid taking it with certain medications like diuretics, digoxin, or iron supplements.
Final Words
Magnesium threonate is a form of magnesium that is more easily absorbed by the body than other forms of magnesium. This makes it an ideal supplement for people who are undergoing magnesium depletion or who have trouble absorbing magnesium from their diet. It can be taken either as a standalone supplement or in combination with other forms of magnesium. It has been shown to improve exercise performance and reduce muscle cramping in athletes. It also has some anti-inflammatory properties and can be used to treat certain metabolic diseases like type 2 diabetes. It can be taken either as a standalone supplement or in combination with other forms of magnesium.