Alright, now that you read how amazing magnesium is for you, let’s talk about which form is best, how much to take, and what are the best sources to get more of this powerhouse mineral into your system.
Most people don’t know that there are many forms of magnesium and the effects of each are different. Here is a list of the three magnesium forms that I regularly recommend to people and why:
Magnesium Glycinate: known to be highly absorbable and not cause any laxative effects that you might get with other forms. So for those whom don’t suffer from constipation this is a great form for you.
Magnesium Citrate: this form is magnesium mixed with citric acid and does have a laxative effect, so for those whom suffer from constipation, this is a great and gentle form to take.
Magnesium Threonate: known for its high levels of absorbability/bioavailability. It can penetrate the mitochondrial membrane and is great for neurological and brain health. This is a great formula for those who suffer from neurological conditions and chronic conditions that cause symptoms of brain fog, memory loss, or/and cognitive problems.
Other forms include:
Magnesium Chloride Oil: form recommended for those whom have digestive disorders and have a hard time absorptive through their digestive tract
Magnesium Chelate: the form found in foods
Magnesium Orotate: great for cardiac health
The best time to take magnesium is at night before bed for a few reasons. One being that it helps with relaxing your body and is a natural sleep aid because of its calming effects. Night time is also the time when your body does most of its repairing, so giving it the proper materials to work with allows the body to do what it needs to help you feel better the next day.
Proper Dosing:
As you age, your body needs more magnesium because things start to slow down and not function at their optimum level. Here are the recommended daily doses;
Infant - 6 months: 30mg
7-12 months: 75 mg
1-3 years: 8 0mg
4-8 years: 130 mg
9-13 years: 240 mg
14-18 years: 410 mg for men/ 360mg for women
19-30 years: 400mg for men / 310 for women
30 years and older: 420mg for men/ 320mg for women
A lot of people don’t like taking supplements and often ask for natural sources of magnesium. It is found in foods like green leafy vegetables, avocados, bananas, melons, legumes, nuts, seeds, and whole grains. Here is a list of food sources for magnesium:
Spinach: 1 cup cooked: 157 milligrams (49 percent)
Swiss Chard: 1 cup cooked: 150 milligrams (47 percent)
Black Beans: 1 cup cooked: 120 milligrams (37 percent)
Mung Beans: 1 cup cooked: 97 milligrams (30 percent)
Almonds: ¼ cup: 97 milligrams (30 percent)
Cashews: ¼ cup: 91 milligrams (28 percent)
Potatoes: 1 large: 85 milligrams (26 percent)
Pumpkin Seeds: 1/4 cup: 42 milligrams (13 percent)
Avocado: 1 raw: 39 milligrams (12 percent)
Bananas: 1 banana: 37 milligrams (11 percent)
Broccoli: 1 cup cooked: 32 milligrams (10 percent)
Brussel Sprouts: 1 cup cooked: 32 milligrams (10 percent)
Given the stressful abnd busy lives that that most people have, incorporating magnesium into your daily regimen will only benefit your health and give your body what it needs to work at its optimal level.
Thanks for reading!
Please contact me at liliya@lalunawellness.co if you have any questions or are interested in learning more!
Resources:
Dr Axe “Magnesium Benefits, Dosage, Recommendations, and Best Types, https://draxe.com/nutrition/magnesium-supplements/
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