Magnesium Supplementation Tips: Healthy Tips It is involved in over 300 bodily functions. It keeps your heart healthy and boosts energy levels and strengthens your bones. It assists your body in its ability to absorb other minerals, like calcium and potassium. Magnesium supplementation may be especially beneficial for those suffering from migraines, cardiovascular disease or type 2 diabetes. Magnesium supplements may be beneficial for seniors and athletes. Experts believe that up to 8 percent of Americans might be lacking in magnesium. Factors that cause this deficiency include a diet that is high in sugar, processed foods, alcohol and caffeine. Stress, certain medications, and too much calcium can all reduce magnesium levels. Magnesium supplementation is a great alternative for a lot of people. Adults should consume at least 310 mg per day for women, and 400 mg magnesium glycinate for men. It is recommended for people who are between the ages of 30 to 31. For women, it is 320 mg; for those older than 31, it is 420 mg, and for those aged 31 and above the dosage is 420 mg and older. Here are some helpful tips to those contemplating taking magnesium supplements.
* There are different forms of magnesium , including oxide as well as gluconate, chloride citrate, aspartate and gluconate. Magnesium citrate is a popular component in many supplements. Select the powder version of magnesium citrate for mixing with water. * Avoid supplements with magnesium aspartate and magnesium glutamate, as both can be harmful to the body. Also, stay clear of magnesium oxide that is inorganic – it is less expensive, but it won’t be absorbed as readily.
* Magnesium is best taken first thing in the morning, and right before bed.
* For optimal absorption, take magnesium between meals.
* If you are also taking mineral-rich multivitamins including magnesium, you should take the magnesium that it has as part of your daily total.
* If you consume or take large amounts of calcium, it can hinder the absorption of magnesium, so you will need more. The ratio of magnesium and calcium should be a ratio of 2 to 1.
Before starting any supplementation program, consult your doctor.