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How much magnesium should I take daily for hair loss?

Dietary sources of magnesium for strong hair follicles. How much magnesium helps? When it comes to Recommended Dietary Allowances (RDAs) for magnesium, experts recommend 320 mg a day for females and 420 mg a day for males.

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After calcium, magnesium is the most abundant mineral in the human body. The magnesium content of the human body is several times greater than iron. Yet, it remains among the neglected micronutrients. It would be correct to say that magnesium is perhaps the most important mineral when it comes to playing a role in various body functions. It is used to produce more than 300 cofactors, helping control various functions in the human body.

Avoid a magnesium deficiency for healthy hair growth

Magnesium is essential for:

protein synthesis

blood pressure regulation

blood glucose control

maintaining nerve function

energy production

synthesis of DNA and RNA.

It also plays an important role in calcium transportation.

Since so many functions cannot occur properly in magnesium deficiency, it means that low magnesium levels will result in:

thinning of hair

poor health of hair follicles

hair loss

Conversely, it means that healthy hair requires taking enough magnesium. One can learn more about hair health and the role of various nutrients by visiting the NHS website.

Prevents scalp calcium buildup

The two significant causes of blockage of heart blood vessels are an accumulation of fats or calcium (calcium build up). Therefore, it appears that an adequate level of magnesium intake may help prevent calcification of the blood vessels. Studies now suggest that calcification of small blood vessels just below the scalp skin has lots to do with hair loss, slowing hair growth, and more. Scalp calcification may even lead to the death of hair follicles (due to scalp inflammation) and the permanent death of hair bulbs. One may even experience calcium salt deposits on the scalp in the form of dandruff, scalp inflammation, rashes, and more. This calcification causes clogging of pores, which eventually leads to hair loss. It appears that both the intake and topical use may promote hair growth. In addition, it seems that hair follicles are quite good at absorbing magnesium. Thus, adequate magnesium intake may improve scalp circulation and the supply of vital nutrients. It may be especially good for improving the local blood flow.

It plays a vital role in protein synthesis

Magnesium plays an important role in protein synthesis. Magnesium deficiency leads to a slow down in various anabolic processes. It is also essential for the stability of RNA, DNA, and many other intercellular processes.

Low magnesium increases the risk of various ailments like:

type 2 diabetes

dementia

heart disease

cardiovascular ailments

migraine headaches

mood disorders

Hence, its low serum level may have a negative impact on hair growth.

Magnesium and hair growth

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Magnesium is vital for protein production in the body and plays a central role in cell division, growth, and maturation. Additionally, it plays a vital role in immunological responses. It can also alter inflammatory responses. Hence, magnesium contributes directly and indirectly to hair growth. It may not only promote hair growth but can also alter disease processes. For example, it may help in androgenetic alopecia by improving local blood flow and boosting protein production. In alopecia areata, it may help by altering immune responses and suppressing inflammation.

Does low magnesium intake cause hair loss?

Magnesium may not appear essential for hair growth; however, it can cause hair loss due to disruption in various metabolic processes like protein metabolism, altered immune responses, and more. Low magnesium levels may cause hardening blood vessels, worsening brain health, and low-stress tolerance. Magnesium also plays a vital role in calcium metabolism, which may contribute to hair loss in those with low magnesium levels.

Some of the common causes of magnesium deficiency are:

Type 2 diabetes

Gastrointestinal disorders and inflammatory bowel disease

Use of certain medications like diuretics

Older adults are more susceptible to magnesium deficiency, and age is also a risk factor for hair loss

Excessive loss of magnesium due to sweating and urination

Experts think that low magnesium may not only increase hair loss risk but may also contribute to premature greying. Additionally, it appears that magnesium deficiency is one of the most overlooked causes of hair loss. One of the reasons could be that migraine deficiency generally develops slowly over a period of months. Therefore, it means that hair loss due to magnesium deficiency is slow and gradual. Do you need magnesium supplements? Dietary sources of magnesium for strong hair follicles How much magnesium helps? When it comes to Recommended Dietary Allowances (RDAs) for magnesium, experts recommend 320 mg a day for females and 420 mg a day for males. Although magnesium is present in most commonly consumed food items, it is present in small amounts. Thus, magnesium deficiency is relatively common. For example, a banana is one of the good magnesium sources, but one medium banana barely contains 32 mg of magnesium. Although one may consider magnesium supplements to prevent its deficiency, it is vital to know about foods rich in magnesium. Magnesium is exceptionally high in seeds and legumes.

Thus, some good magnesium rich foods and drink are:

pumpkin seeds

chia seeds

nuts tofu beans

almonds

spinach

green leafy vegetables

dark leafy greens

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cashew

peanuts

black beans

peanuts

brown rice

oatmeal

banana

salmon

milk

Which magnesium is good for hair loss?

Magnesium has different health effects, and some types of magnesium salts are good for brain health, others for gastrointestinal issues, and others for managing magnesium deficiency. For example, magnesium chloride is commonly added to antacids and is also suitable for managing constipation. Similarly, some magnesium salts have calming effects, and they help in migraine headaches or even manage a condition in pregnant women called preeclampsia. Some magnesium compounds are suitable for managing magnesium deficiency, and perhaps the two most commonly used magnesium salts for the purpose are magnesium citrate and magnesium glycinate. These two magnesium salts have excellent bioavailability and are less likely to have much effect on intestinal motility, and thus also good for hair care routine. Both magnesium citrate and glycinate are well absorbed and can quickly help overcome magnesium deficiency. Thus, they might be among the best magnesium salts for managing hair loss.

Does magnesium glycinate help hair loss?

Magnesium glycinate is a combination of two molecules, magnesium and amino acid glycine. Combining magnesium with amino acid boosts its bioavailability. It means that it is one of the best magnesium supplements to prevent hair loss. Additionally, it does not cause gastrointestinal disturbances.

Can too much magnesium make your hair fall out?

No, a taking magnesium supplements a lot does not cause hair loss. Magnesium levels are strictly maintained in the body, and the kidneys remove any excess magnesium. However, a high intake of certain magnesium salts like these may cause gastrointestinal issues.

magnesium chloride

magnesium sulfate

magnesium oxide

Consuming magnesium at mega-doses like 5 grams or more may cause hyper-magnesia leading to:

hypotension

nausea

muscle weakness

Hair transplant as treatment for hair loss

In many cases, nutritional therapy and medical treatment may fail to prevent hair loss. In such cases, one may consider a hair transplant. Generally, experts recommend hair transplants in individuals older than 30 years of age. One of Europe’s best places for hair transplants is Europe Surgery in Poland. It is a clinic that provides different services from hair transplant to hair transplant repair. The clinic also provides the so-called FUE transplant, in which individual hair follicles are taken and transplanted to the scalp, unlike the conventional approach in which multiple hair follicles are transplanted.

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