How much magnesium should I take for hair loss?

Magnesium Deficiency and Hair Loss According to medical research, the average male should be consuming about 400 mg. of magnesium per day and women should be getting at least 310 mg.

viviscal.com - Magnesium for Hair Growth and Care - Viviscal

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Magnesium for Hair Growth

Of all the vitamins and nutrients that we focus on in our hair care routine, we don’t talk much about magnesium for hair growth. Truthfully, it’s no wonder that magnesium is so great for hair. It’s responsible for over 700 metabolic functions in our body, and many of these can affect your hair growth cycle and how well your follicles are producing growing hair. Magnesium and hair have a very interesting relationship. Let’s take a look at how the two work together, and what you can do to improve your hair growth results.

Magnesium for Hair Loss: Two Main Functions

Magnesium has a few key roles when it comes to healthy hair growth. First, magnesium helps prevent calcium buildup on your scalp. When calcium clogs hair follicles, your scalp will be dry, flaky, and you could even see some hair loss. These calcium deposits on and around the hair follicles can increase over time due to scalp inflammation. Magnesium counteracts with calcium, improving circulation and making sure calcium gets to your bones where it’s needed, rather than clogging up on the surface of your scalp. Better circulation also means that other nutrients from your diet are getting to your follicles. Second, magnesium helps with protein synthesis. Since hair follicles are made almost entirely of protein, this is key. Better protein synthesis means healthier hair and a predictable hair cycle with normal growing and resting stages. Protein synthesis also helps create melanin, which helps prevent your hair from going gray.

Magnesium Deficiency and Hair Loss

It’s clear how magnesium helps promote hair growth. But what happens when we’re not getting enough magnesium?

According to medical research, the average male should be consuming about 400 mg. of magnesium per day and women should be getting at least 310 mg. So how is the average American doing on their magnesium intake? In a word, not great. It’s estimated that well over 80% of adults do not get even the minimum amount of magnesium that they need. And almost none of them know they are magnesium-deficient.

Can a magnesium deficiency cause hair loss? Absolutely.

A magnesium deficiency gives calcium the freedom to run wild. In other words, those small calcium deposits in and around the hair follicles can cause hair loss. Premature graying is also a side effect when protein synthesis isn’t functioning properly and creating enough melanin.

We can also ask the opposite question — can too much magnesium cause hair loss?

That’s unclear. But the reality is that more and more experts now say that even the RDAs of magnesium — 400 mg. for men and 310 mg. for women — might be too low, and that they likely should be closer to 500 mg. and 400 mg., respectively. So the chances that you are getting too much magnesium are very low. There seem to be very few doctors with patients experiencing hair loss from having too much magnesium in their diet.

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The real problem is magnesium deficiency, and most people are completely unaware if they’re deficient. But there are ways to fix a deficiency.

Taking Magnesium for Hair Growth

Magnesium is found in a lot of the foods we normally eat. Meeting your daily intake requirements is very achievable if you know what to eat. A good rule of thumb: foods high in fiber usually have high magnesium content as well. Everyday foods like beans, seeds, rice, seafood, dark leafy greens, and nuts are great sources of magnesium. Even desserts like dark chocolate can be a good source of magnesium. Note that a high-fat diet may inhibit your body’s ability to absorb magnesium, and cooking can reduce the magnesium content in food. There are also a number of supplements that supply the recommended daily amount of magnesium. And many calcium supplements also supply magnesium to aid in calcium’s absorption. There’s no doubt that getting magnesium through your diet and with supplements is practical, but it might not be the most efficient way to deliver the mineral to your follicles. In fact, magnesium is surprisingly inefficient at being absorbed when consumed orally.

Magnesium Oil for Hair Loss

So what’s the best way to increase your magnesium levels? Magnesium oil.

Research suggests that magnesium works better and more efficiently when absorbed through the skin. By bypassing the digestive system, it can absorb directly into your bloodstream where it’s circulated throughout your body. Magnesium can be as easily absorbed through the skin as it can be internally i.e. when eaten in food. That’s why magnesium oil applied to the scalp is such an effective and popular way to increase your magnesium levels. Not only does magnesium more easily absorb through skin, but it helps you avoid any reactions that you could have from magnesium taken orally. Some reports suggest that people can have diarrhea or other digestive issues if they have an intolerance for ingested magnesium. In addition to preventing calcification and helping with protein synthesis, magnesium oil applied to your scalp has the added benefit of fighting off skin irritations and conditions caused by sweat, product build-up and excess sebum. And when you massage the magnesium oil into your scalp, you’ll feel it working. You’ll feel a warm tingling sensation that lets you know that the oil is being absorbed through your skin and into your bloodstream. It works especially well on the scalp because that area of skin is so thin that it gets straight to your hair follicles and immediately invigorates your scalp circulation.

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With daily use, after a week or two you’ll find that your scalp has less dandruff, build-up or itchiness. Over time, your hair will get stronger and thicker, and will develop a healthy shine. Although magnesium oil is safe, make sure not to leave it on your scalp for more than 30 minutes. The salts in magnesium oil can have a dehydrating effect for your scalp if left on for too long. If you feel any itchiness or irritation after using magnesium oil, add some water to dilute the oil before applying it. And try leaving it on for a shorter amount of time.

Magnesium: Good for Hair, Good for Health

Magnesium really is one of the most important nutrients for healthy hair growth. Without it, your hair follicles may not grow to their full potential because of calcification and poor protein synthesis. Even though magnesium is found in many of the foods we eat everyday, magnesium oil applied to your scalp has been shown to be more efficient than magnesium taken orally. When looking for a magnesium oil to add to your routine, we recommend choosing all-natural brands that include good ol’ H20 as one of the main ingredients. If you have any questions about magnesium deficiency, or how much magnesium you should be getting on a daily basis, check with your doctor. And remember, always consult a doctor or pharmacist before starting any new supplements. Some oral supplements aren’t recommended for women who are pregnant or breastfeeding, so it’s important to consult a healthcare professional if you have any questions. If you follow this guide, you may just discover that magnesium was one of the missing links that can help get you to the healthy head of hair you want!

viviscal.com - Magnesium for Hair Growth and Care - Viviscal

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