Magnesium is a mineral that plays an important role in many of the body's metabolic processes, including supporting healthy hair growth. But what amount of magnesium is optimal for combatting hair loss and thinning? The recommended daily intake is around 400 mg.
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How Much Magnesium for Hair Growth?
The Recommended Dietary Allowance (RDA) for magnesium related to hair health is 400-420 mg per day for adults. Consuming magnesium-rich foods or taking a supplement can help prevent deficiency.
Daily Recommendations
The RDA for magnesium is 400 mg for men, 310–320 mg for women, and 350–400 mg during pregnancy.
Food Sources
Aim to get up to half your magnesium needs from magnesium-rich foods like nuts, seeds, legumes, leafy greens.
Supplements Usage
Take a 200-250 mg magnesium supplement to meet remaining needs if diet is insufficient.
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How Magnesium Promotes Hair Growth
Here are some of the ways getting adequate magnesium intake can benefit hair health:
Protein Synthesis
Magnesium assists in protein production needed for hair keratin.
Enzyme Regulation
It helps regulate enzymes involved in hair growth cycles.
Follicle Oxygenation
Magnesium helps carry oxygen to follicle cells.
Scalp Circulation
It aids blood flow to stimulate growth.
Stress Adaptation
Magnesium supports adrenal and thyroid function to minimize stress-related shedding.
Signs of Magnesium Deficiency
Symptoms that may indicate a need for magnesium supplementation include:
Hair Loss
Thinning, decreased growth speed and excessive shedding.
Dandruff
Flaky scalp and itching.
Muscle Cramps
Magnesium supports neuromuscular functioning.
Mood Changes
Irritability, anxiety and low energy related to suboptimal adrenal function.
Who May Benefit from Magnesium Supplements
Those more prone to magnesium deficiency leading to hair thinning include:
People with Gastrointestinal Issues
Malabsorption conditions impair magnesium uptake.
Endurance Athletes
High sweat rates increases magnesium needs.
Post-Menopausal Women
Hormone shifts can deplete magnesium.
People with Diabetes
Disease-related urinary losses occur.
The Bottom Line
Consuming 400 mg of magnesium per day from food and supplements appears optimal for supporting healthy hair growth and preventing excessive shedding associated with deficiency. Working with your doctor allows determining your unique magnesium needs.
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