Dean suggests using your intestinal reaction as a marker for
your ideal dose. Start out at 200 mg of oral magnesium citrate per day, and gradually increase your dose until you develop slightly loose stools. This is your personal cutoff point. When your body has too much magnesium it simply flushes it out the other end. Magnesium citrate is known for having a laxative effect, which is why it's recommended in this case.
When Supplementing, Balance Magnesium with Calcium, Vita- min K2 and D One of the major benefits of getting your nutrients from a
varied whole food diet is that you're less likely to end up with lopsided nutrient ratios. Foods in general contain all the cofactors and needed co-nutrients in the proper ratios for optimal health. Essentially, the wisdom of Mother Nature eliminates the guess- work. When you rely on supplements, you need to become sav- vier about how nutrients influence and interact with each other in order to avoid getting yourself into trouble. For example, it's important to maintain the proper balance between magnesium, calcium, vitamin K2 and vitamin D. Unfor- tunately, we don't yet know the precise ideal ratios between all of these nutrients, but some general guidelines and considerations include the following:
• Magnesium will help keep calcium in your cells so they can do their job better. The ideal ratio between magnesium and calcium is currently thought to be 1:1. Keep in mind that since you're likely getting far more calcium from your diet than you are magnesium, your need for supplemental magnesium may be two to three times greater than calcium. Vitamin K2 has two crucial functions, one is in cardiovas-
cular health and the other is in bone restoration. By removing calcium from the lining of the blood vessels and shuttling it into your bone matrix, vitamin K2 helps prevent occlusions from atherosclerosis. Meanwhile, vitamin D helps optimize calcium absorption. Vitamins D and K2 also work together to produce and
activate Matrix GLA Protein (MGP), which congregates around the elastic fibers of your arterial lining, thereby guarding your arteries against calcium crystal formation. Magnesium and vitamin K2 also complement each other, as magnesium helps lower blood pressure, which is an important component of heart disease.
• While the ideal or optimal ratios between vitamin D and vi- tamin K2 have yet to be determined, Dr. Kate Rheaume-Bleue (whom I've interviewed on this topic) suggests taking 100 mi- crograms (mcg) of K2 for every 1-2,000 international units (IUs) of vitamin D you take.
• As for how much vitamin D you need, I strongly recommend getting your vitamin D level tested twice a year (summer and winter) to help determine your personal dosage. Sensible sun exposure is the ideal way to optimize your levels, but if you opt for a supplement, your "ideal dosage" is one that will put you into the therapeutic range of 40 to 60 nanograms per milliliter (ng/ml).
© 1997-2019 Dr. Joseph Mercola. All Rights Reserved. This article was brought to you by Dr. Mercola, a New York Times bestselling author. For more helpful articles, please visit
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