Magnesium has become the MVP of minerals in recent years, and for good reason. Magnesium is a macro mineral and electrolyte that our body relies on for various reasons including nerve and muscle function, bone health, proper heart rhythm, blood pressure and blood sugar regulation as well as energy production.
Fortunately, magnesium is abundantly found in plenty of plant foods like avocado, beans, nuts, whole grains and leafy greens. Magnesium plays an integral role in keeping our mind and body healthy and strong. Deficiencies, although rare, can lead to serious health problems.Your body also needs magnesium in larger quantities compared to other dietary minerals - hence why it's referred to as a macromineral.
The recommended dietary allowance for magnesium is anywhere from 300-400mg per day for healthy adults. The amount will vary depending on age, gender, and during pregnancy or lactation. Although magnesium deficiency is unusual, most people can benefit from consuming more magnesium-rich foods. Individuals with diabetes, alcohol dependence, gastrointestinal diseases or restrictive diets are at higher risk for magnesium deficiencies.
Magnesium supplements are often recommended for certain individuals based on their medical history, eating habits or reported symptoms. It's always best to consult with a healthcare professional before taking any new supplements. Supplements are not regulated by the FDA before they hit the marketplace. If you are a good candidate for magnesium supplementation, recommended doses are specific to each individual but can range from 150-350mg/day.
Not all magnesium is created equally. There are different types that can target specific conditions. For example, magnesium glycinate is beneficial for promoting better sleep, mood stability and blood sugar regulation. Magnesium citrate and chloride are more effective at fighting constipation. Some types of magnesium are also absorbed better than others. There is no specific time that magnesium supplements must be consumed. However, if you're taking types of magnesium that promote better sleep, it's best to take them at night time. Like with many supplements, overdosing on magnesium can lead to GI issues such as diarrhea and vomiting. If you're taking moderate amounts of magnesium, then side effects are unlikely.
Although supplements are not regulated by the FDA before they hit the store shelves, there are other organizations who do routine testing of products to make sure they are safe, accurate and reliable. You will notice a seal on the bottle if the product has been tested by Consumer Lab, USP, or NSF.
New Chapter Magnesium + Ashwagandha - This particular brand is usually regulated and stamped with approval by the NSF. Further, this combination of magnesium and ashwagandha, a powerful adaptogen that targets the body's natural stress response, can help with calming your mind and body. This product is also highly absorbable and high quality.
Thorne Magnesium Bisglycinate power - Many of my clients struggle with swallowing pills on a daily basis. This powder form of magnesium is not only easily digested and absorbed by the body, but it can also be mixed in with water, milk, juice or any liquid of choice to make it go down smoother.
Naturemade Magnesium Complex with D3 and Zinc - this cocktail of essential nutrients contains a variety of types of magnesium that can target everything from digestion to blood sugar balance. Further, the addition of D3 and Zinc make it beneficial for your immune system, bone health and fighting inflammation. Naturemade is also a very affordable brand that is often regulated and reviewed by the United States Pharmocopeia, making it a more trustworthy and reliable supplement.