Page 1 of 2 12 LastLast
Results 1 to 10 of 15

Thread: Magnesium - How much? page

  1. #1
    JenCat's Avatar
    JenCat is offline Senior Member
    Join Date
    May 2009
    Location
    Cincinnati, OH
    Posts
    501

    Magnesium - How much?

    Primal Fuel
    Does anyone know how much magnesium I need for my 12-year-old, 90lb. son?

  2. #2
    Hilary's Avatar
    Hilary is online now Senior Member
    Join Date
    Jul 2010
    Posts
    1,282
    The US government says 240mg:
    http://ods.od.nih.gov/factsheets/magnesium/
    (Scroll down to table 2.)

    I was just working my way through nutritiondata looking for magnesium-rich primal foods. The best by weight seem to be nuts & seeds - which is quite handy, as they can be ground & added to all sorts of things, sweet and savoury. Pumpkin seeds came out top (and toasted pumpkin seeds are really moreish), followed by flaxseed, brazil nuts, sunflower seeds, sesame seeds, almonds, pine nuts, etc.

  3. #3
    JenCat's Avatar
    JenCat is offline Senior Member
    Join Date
    May 2009
    Location
    Cincinnati, OH
    Posts
    501
    Thanks, Hilary! The supplement that I have says 250mgs is 60% of the RDA. I always assume that the RDA is lower than what is really needed.

  4. #4
    healthseekerKate's Avatar
    healthseekerKate is offline Senior Member
    Join Date
    Jun 2010
    Posts
    440
    Here is a detailed site about magnesium:

    Linus Pauling Micronutrient Information Center
    http://lpi.oregonstate.edu/infocente...als/magnesium/

    Fyi, it shows the tolerable upper limit of daily magnesium intake for a 12-year-old to be 350 mg. Also, it shows a list of the Mg content of various foods.

  5. #5
    JenCat's Avatar
    JenCat is offline Senior Member
    Join Date
    May 2009
    Location
    Cincinnati, OH
    Posts
    501
    Perfect. Thanks!

  6. #6
    Barefoot Paul's Avatar
    Barefoot Paul is offline Senior Member
    Join Date
    Apr 2010
    Location
    Ames, IA
    Posts
    119
    I recently found out that my magnesium supplement was pretty much useless. If it is Magnesium Oxide I have heard that it wont be absorbed very well. Cillikat has tons of information on magnesium if you are looking for more.

  7. #7
    paleo_rob's Avatar
    paleo_rob is offline Senior Member
    Join Date
    Jun 2010
    Location
    Perth, Australia
    Posts
    244
    Quote Originally Posted by Barefoot Paul View Post
    I recently found out that my magnesium supplement was pretty much useless. If it is Magnesium Oxide I have heard that it wont be absorbed very well. Cillikat has tons of information on magnesium if you are looking for more.
    +1 If its magnesium oxide get rid of it as it literally passes right through you.

    I take 350g or so daily and im 23 weighing 90kg. Anymore and well, ask anyone who takes too much magnesium what happens haha. 250g should be plenty for the young lad.

  8. #8
    cillakat's Avatar
    cillakat is offline Senior Member
    Join Date
    May 2010
    Location
    Atlanta
    Posts
    4,473
    Quote Originally Posted by JenCat View Post
    Does anyone know how much magnesium I need for my 12-year-old, 90lb. son?
    An anxious 12 yo 90 lber needs a lot of magnesium. At least 400mg and maybe more. See my magnesium links/docs

    Quote Originally Posted by Hilary View Post
    The US government says 240mg:
    http://ods.od.nih.gov/factsheets/magnesium/
    tooooo low. Any 12 yo needs and adult dose. d*mn guv-er-met peepl. lol

    I was just working my way through nutritiondata looking for magnesium-rich primal foods. The best by weight seem to be nuts & seeds - which is quite handy, as they can be ground & added to all sorts of things, sweet and savoury. Pumpkin seeds came out top (and toasted pumpkin seeds are really moreish), followed by flaxseed, brazil nuts, sunflower seeds, sesame seeds, almonds, pine nuts, etc.
    There is that tricky issue of the phytates though that decrease absorption significantly....and the Ω6s that knock that ratio off balance.

    Seafood really is the best source in terms of usability/absorption/assimilation....aside from supplements.



    iherb referral code CIL457- $5 off first order


  9. #9
    JenCat's Avatar
    JenCat is offline Senior Member
    Join Date
    May 2009
    Location
    Cincinnati, OH
    Posts
    501
    Quote Originally Posted by paleo_rob View Post
    +1 If its magnesium oxide get rid of it as it literally passes right through you.

    I take 350g or so daily and im 23 weighing 90kg. Anymore and well, ask anyone who takes too much magnesium what happens haha. 250g should be plenty for the young lad.
    Crap. The stuff I just bought has magnesium oxide as the first ingredient. It lists magnesium stearate as the last ingredient. I do have some calcium with magnesium citrate (50mg) and have been giving him that 3x/day.

  10. #10
    paleo_rob's Avatar
    paleo_rob is offline Senior Member
    Join Date
    Jun 2010
    Location
    Perth, Australia
    Posts
    244
    @JenCat

    Have a look at NaturalCalm. Its a Magnesium Citrate powder. Its the stuff I use, and it's great for settling down before bed!

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •