Healthy Supplementation Tips for Magnesium Magnesium is one of the most vital minerals that contribute to our well-being. It is involved in over 300 bodily functions. It helps keep your heart healthy and boosts energy levels and helps strengthen your bones. It aids your body in the absorption of various minerals like potassium and calcium. Magnesium supplements can be particularly beneficial to those with cardiovascular disease, migraines or type 2 diabetes. Athletes and older adults may also gain. Experts estimate that up to 8 percent of Americans may be deficient in magnesium. Factors that contribute to this deficiency include a diet that is high in sugar, processed foods as well as caffeine and alcohol. Stress, certain medicines, and too much calcium magnesium glycinate can decrease magnesium levels. This is one reason why a lot of people are benefited from supplementing their magnesium levels. Adults should take the minimum amount of 30 mg per day for women and 400 mg per person for men. This is for people who are between 30 and 31. For women, it is 320 mg and for those who are over 31, it is 420 mg and for men aged 31 and older the dosage is 420 mg and older. Here are some tips to those considering taking magnesium supplements.
* There are a variety of forms of magnesium: oxide, gluconate and chloride. Most supplements contain magnesium citrate. Mix the powdered magnesium citrate with water. Do not take supplements that contain magnesium aspartate and magnesium glutamate, as both can be toxic in the body. Also, stay away from magnesium oxide inorganic as it is less expensive, but it won’t be absorbed as quickly.
* When you take magnesium, take it first thing in the morning and then just prior to going to bed.
* For optimal absorption, take magnesium between meals.
* Take a multivitamin which includes minerals.
You will need to take more calcium if you are taking a large amount of it. Magnesium and calcium should have in a ratio of 2: 1.
Before you start any supplementation program, consult your physician.