On top of that, it’s best to take magnesium supplements at least two hours apart from other medications to avoid digestive upset, says Baswick. Whether you take them with breakfast or dinner is up to you. The key is to take your magnesium supplements with meals, and at the same time each day, says Dr. Pulde.) How and when should you take a magnesium supplement? (Side note: there are other forms of magnesium but the above are most relevant, per Dr. Magnesium citrate and chloride are also typically in a liquid form, which means they are better absorbed than tablets like magnesium oxide and sulfate, she adds. The most easily absorbed forms are magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride, she says. It’s also important to take into consideration how well a magnesium supplement absorbs in your body, says Dr. “Magnesium glycinate is beneficial for promoting better sleep, mood stability, and blood sugar regulation, while magnesium citrate and chloride are more effective at fighting constipation,” she explains. Not all magnesium supplements are created equally, and different types target specific conditions, says Moskovitz. What are the different types of magnesium supplements? If a healthcare provider gives the thumbs up, they can guide you on proper dosing depending on your needs. So, if you experience a loss of appetite, nausea, vomiting, fatigue, weakness, and/or numbness in your limbs, talk with your doctor about a magnesium supplement because you may be deficient, says Dr. “This could likely be because the typical Western diet is not very abundant with magnesium-rich foods,” says Jenn Baswick, RD, a registered dietitian and founder of The Intuitive Nutritionist. However, research has found 2.5 to 15 percent of Americans experience magnesium deficiency with rates even higher in those with diabetes or alcohol use disorder. “I recommend eating a daily diet that includes magnesium-rich foods, and only take a supplement if directed by your physician to correct a deficiency,” says Dr. It’s always best to talk with your doctor before taking any and all supplements since they are not regulated by the U.S. Lisa Moskovitz, RD, is a registered dietitian and the CEO of Virtual Nutrition Experts and author of The Core 3 Healthy Eating Plan.Īlona Pulde, MD, is a board-certified family medicine physician and chief executive officer and co-founder at WeHeal. Jenn Baswick, RD, is a registered dietitian and founder of The Intuitive Nutritionist. Pulde, noting that this can be diagnosed by your doc via a full work-up and blood test to check your levels. However, it is possible to have a magnesium deficiency, says Dr. Luckily, most people can get the recommended intake by eating magnesium-rich foods like legumes, nuts, seeds, quinoa, oatmeal, spinach, kale, and avocado, she says. Okay, but how much magnesium do you actually need? Most female adults need 310 to 320 mg a day, while men need 400 to 420 mg per day, says Dr. Another bonus? Magnesium has been shown to support mood and brain function and low levels of the mineral have been linked to anxiety and depression, she adds. Plus, magnesium is a key nutrient that may help reduce the risk of heart disease, stroke, high blood pressure, type 2 diabetes, and osteoporosis, says Alona Pulde, MD, a board-certified family medicine physician and chief executive officer and co-founder at WeHeal.
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