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# What is Magnesium’s role in the human body?

Magnesium is a major mineral in the body. It’s found in more than 300 enzyme systems – systems that regulate a whole range of important biochemical functions in the body, including blood pressure regulation, muscle and nerve function, and blood glucose control. It helps synthesize DNA, RNA, and the antioxidant glutathione. It acts as a gatekeeper for the N-methyl-D-aspartate (NMDA) receptors, which aid memory and learning. And it’s essential to bone health and heart health. Some magnesium rich foods include almonds, green leafy vegetables, and peanuts. 

## What’s the right Magnesium dosage for me?
The right magnesium dosage for you depends on your age and gender. Adult men should aim for 420 mg per day, and adult women should aim for  320 mg per today as per the Recommended Daily Allowance (RDA). During pregnancy, however, adult women should up their magnesium supplement dose to 400 mg. Upper limits are meant to prevent excessive intake of nutrients and are different from the RDA. According to the NIH the tolerable upper intake level (also referred to as the upper limit (UL)) for supplementing with magnesium is 350mg daily. 

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“The right magnesium dosage for you depends on your age and gender. Adult men should aim for 420 mg per day, and adult women should aim for  320 mg per today as per the Recommended Daily Allowance (RDA).”
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## What are the health benefits of maintaining healthy Magnesium levels? 
Maintaining healthy magnesium levels is essential to your overall health, mental and physical. Magnesium is one of seven macrominerals in the body – minerals of which people need to maintain relatively large amounts. Still, many people don’t get enough magnesium in their diets, despite the availability of some magnesium rich foods.  

Having a healthy magnesium level supports hundreds of biochemical reactions in your body. It may boost exercise performance, support brain health, support healthy blood sugar levels, and promote heart health. Some studies also indicate that it can improve PMS symptoms. 

### May support maintenance of healthy blood pressure
This year, the FDA approved a qualified claim that consuming adequate magnesium could lower blood pressure. Still, the FDA maintains that more research is necessary. 

### May support heart health 
A recent study showed that maintaining adequate magnesium levels could support heart health. However, as with magnesium’s effect on blood pressure, more research is necessary to determine its true effectiveness. The FDA deemed the existing evidence as “inconsistent and inconclusive.” 

### May maintain healthy blood sugar levels
Since magnesium plays an important role in glucose metabolism, it helps maintain healthy blood sugar levels. Indeed, a meta-analysis of seven studies showed that a 100 mg/day increase of magnesium intake resulted in healthier blood sugar levels.  

### May support  sleep quality 
Studies have shown that boosting your magnesium intake can improve your sleep. A recent double-blind, placebo-controlled study of older adults showed that taking 500 mg magnesium daily for eight weeks helped them fall asleep faster and sleep longer. Another study found that you may benefit from combining your magnesium supplement with melatonin and vitamin B. Subjects of this study experienced much improved sleep and overall quality of life as a result. 

![magnesium-dosage-article-image](//images.ctfassets.net/t9x0u6p47op0/42fYvryGHEtJRDXWh89izK/92c862512126a034acae7479cf0d3512/girl-1733352_640.jpg)

### May combat PMS symptoms
If you’re experiencing PMS symptoms, you may also be experiencing a magnesium deficiency. Studies have shown that, for women with PMS, a magnesium supplement can have significant health benefits. The effect of magnesium supplement has been established in different studies, but better results have resulted from combining magnesium with other vitamins. A study from the National Institutes of Health showed that women who took magnesium along with a vitamin B6 supplement experienced significant improvement compared to the women in the placebo group. While magnesium wasn’t shown to be helpful in all cases, there’s enough research to suggest that you’d benefit from giving it a try. 

### Helps support bone health 
More than half of your body’s magnesium is found in your bones. Maintaining adequate magnesium levels is vital for your bone health. Studies have consistently demonstrated that having lower levels of the magnesium mineral can weaken overall bone health and are greater risk of bone injury. By contrast, those who have adequate magnesium levels have been shown to have greater bone resiliency. A recent review of twelve studies showed that higher magnesium intake can lead to greater bone density in the femoral neck and hip for older adults. 

### May help with headaches
Anyone who’s ever experienced headaches knows how painful they can be. If you’re worried about headaches, magnesium might be part of the solution. Some researchers have suggested that people who experience headaches are more likely to have a magnesium deficiency – and some studies have shown that magnesium may manage  headaches. 

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### May promote balanced state of mind 
Low magnesium levels have been linked to poor brain health and mood. A study from the National Institutes of Health found that healthy magnesium levels can promote a healthy, balanced state of mind. Another study – a six-week, double-blind, placebo-controlled study – found that taking 248 mg per day resulted in greater balance in mood and state of mind. 

### May boost exercise performance
Magnesium supplementation can have a positive impact on your exercise performance. Since magnesium serves so many vital functions in the body – present in 300 enzymes and aiding in muscle function and energy production – it is essential to your overall physical activity. Studies of the connection between magnesium supplementation and exercise showed that physical activity increased. Meanwhile, animal studies have indicated that magnesium may enhance exercise performance by boosting glucose availability in the brain, muscles, and blood, and by reducing lactate accumulation in your muscles. 

## Does Magnesium have any side effects? 
Taking supplements of any kind can result in side effects, and the same is true of magnesium. However, when taken in appropriate doses, magnesium supplements pose very little risk. Some side effects may include diarrhea, cramping, and nausea. 


Magnesium is found in more than 300 enzyme systems that regulate a whole range of important biochemical functions.

Magnesium's Role in the Human Body | Care/of

Carla Montrond Correia

Magnesium's Role in the Human Body

# The Right Ashwagandha Dosage: How Much Should I Take? 

## Dosages depend on the desired effect

The amount of ashwagandha you should take depends on the reasoning behind your decision to take it. It boasts a wide array of health benefits, both mental and physical. Commonly known as “Indian Ginseng,” ashwagandha has been used in the Indian practice of Ayurvedic medicine for centuries. It’s what we call an “adaptogen” – a substance believed to boost the body’s resistance to physical, emotional, and environmental stressors. Longer-term and larger-scale studies are necessary for further demonstrating its effectiveness. That said, the available evidence suggests that consumption of ashwagandha for up to eight weeks has no side effects for men or for women. Quite the contrary: Ashwagandha seems to help on a number of fronts, discussed below. 

### Ashwagandha dosage for athletic performance

If you’re looking to improve your athletic performance, then taking a daily 500 mg dose of Ashwagandha might be a good decision. Consider the recent study that measured the effects of ashwagandha on Indian cyclists. Cycling, of course, is a sport that requires a high level of aerobic capacity over a long period of time. So, a group of forty top Indian cyclists were chosen at random, and then equally divided into two groups: one that would receive 500 mg capsules of ashwagandha, twice daily for eight weeks; and another group that would receive placebo capsules. The findings were stark: The experimental group saw across-the-board improvement in their aerobic capacity, energy level, and overall endurance capacity.

![ashwagandha-dosage-article-image](//images.ctfassets.net/t9x0u6p47op0/6yAU7kJwwLWySIMta5pU9b/57f0d5a13e3120f09a9481bfeb8b263b/model-4669520_640.jpg)

Another double-blind placebo-controlled study found that, over a period of 12 weeks, a 500 mg dose of ashwagandha supported muscle strength and recovery. While larger-scale studies are necessary, these studies suggest a strong connection between taking 500 mg doses of ashwagandha and improving your athletic performance.   

### Ashwagandha dosage for cognitive function
A recent study tested the efficacy of adults taking a 300 mg ashwagandha supplement twice daily. The study showed that ashwagandha may be effective in improving memory and overall brain health, including attention and the speed of processing information. This finding is in keeping with the use of ashwagandha in traditional Ayurvedic medicine, which has long believed in ashwagandha’s ability to support brain health. 

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“The study showed that ashwagandha may be effective in improving memory and overall brain health, including attention and the speed of processing information.”
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Ashwagandha has been shown to support cognitive function in other ways, too. There’s a reason we at Care/Of call it “The Chill Pill”: Studies show that it helps promote better moods and more mental balance. It also has been shown to improve people’s sleep, which is a major contributor to overall emotional well-being. One recent study found that taking 500-600 mg per day for up to one month improved subjects’ mental balance considerably. Another study found that ashwagandha was effective in supporting the mental health needs of people pursuing a healthier weight. Says the study: “A statistically significant reduction in body weight and body mass index were observed in patients treated with Ashwagandha root extract compared to placebo.” This, the study observes, is attributable to ashwagandha’s effect on subjects’ mental well-being; subjects taking the ashwagandha had reduced food cravings and were less inclined to engage in stress-related eating.       

### Ashwagandha dosage for immunity 
Studies have found ashwagandha to be effective in promoting immune function based on its antioxidant properties. . Ashwagandha may help by managing cellular damage from free radicals caused by normal everyday things like air pollution or stress. You may benefit from trying 250-500 mg per day, which is the recommended dose to support immune function. 
H3: Ashwagandha dosage for thyroid health

When it comes to ashwagandha and thyroid health, more research is needed. But from what research we have, the results are promising. Consider the eight-week study in India that tested the effects of ashwagandha on fifty subjects, aged 18 to 50, who were experiencing thyroid problems. The study was double-blind, randomized, and placebo-controlled – and yielded very clear results. The subjects who took 600 mg of ashwagandha root extract daily experienced better thyroid health and than those who took the placebo. If thyroid troubles are part of your life, you may want to consider this 600 mg daily approach.   

## Other questions about ashwagandha

### Can I take too much ashwagandha? 
As with any herb, it’s possible to take too much ashwagandha. Studies show that the healthy dosage range is 125mg to 5g, based on your health, fitness level, and needs. You should only take the recommended dose for the purpose you’re pursuing. While more studies are needed to assess the long-term health effects of ashwagandha, the available research shows no toxic effects for healthy men and women who use it.  

### What’s the best form to take ashwagandha in? 
As a supplement, ashwagandha is typically available as a capsule or as a powder. At Care/Of, we offer you 600 mg capsules of ashwagandha extract. Ours is sustainably grown in India and produced using a gentle extraction method that yields the highest concentration available. 

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### How does ashwagandha affect men vs women?
In traditional Indian Ayurvedic medicine, ashwagandha has been thought to support male sexual health. A recent study supported this claim, finding that sexual health was improved in the controlled group relative to the placebo group. But a pilot study from India also showed how ashwagandha supports the sexual health of women, as well. Perhaps it’s understandable, then, that ashwagandha has long been considered an aphrodisiac in Ayurvedic medicine.  

Moreover, another study found ashwagandha to be “safe, tolerable, and free from any unwanted toxic effect in healthy male and female participants.” 

### Should I take ashwagandha every day?
It is perfectly safe to take ashwagandha daily, for up to eight weeks. However, more studies are needed to demonstrate the long-term safety of ashwagandha. You should be mindful not to take more than the recommended dose, and you should also try to avoid taking it on an empty stomach. Large doses of ashwagandha may cause upset stomach, diarrhea, or vomiting. 

The amount of ashwagandha you should take depends on the reasoning behind your decision to take it.

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