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Magnesium Supplements
Find the proper magnesium dosage
There are many different types of magnesium supplements.
These supplements will be a combination
of different compounds.
Most nutrients are not available in their pure form. You can't simply get pure magnesium
products. They are always attached to another molecule.
This is the case for calcium supplements, glucosamine supplements and many others. They are
usually combined with a type of salt.
If you're looking to find the best magnesium supplement, you will want to investigate elemental
magnesium, and the bioavailability of the supplement.
What is elemental magnesium?
Elemental refers to the exact amount of the nutrient that you can use. Some supplements
may have higher elemental magnesium than others.
The amount of elemental magnesium, plus how well
you can absorb it, will determine the effectiveness of the supplement.
You have to consider both the elemental magnesium and how biovavailable the supplement is.
Bioavailability refers to how well your body can absorb the nutrient.
For example, magnesium oxide is a popular form.
Although it has a large amount of elemental magnesium, it isn't absorbed well into your body.
Many types of supplements use this magnesium form, but it isn't highly recommended. A 500 mg
tablet may only supply you with 12 mg of magnesium.
Other forms of magnesium tablets have similar characteristics. They either have high elemental
magnesium and low bioavailability, or vise versa. One supplement that stands out is chelated
magnesium.
Chelated magnesium is one of your best options.
The term chelated means that the magnesium is
protected from interacting with other molecules.
This supplement has a good absorption rate and
is most recommended by health care professionals. These tend to be a bit more expensive than
other magnesium forms.
Solgar Chelated Magnesium
is a high quality supplement.
What's a good magnesium dosage?
Firstly, it's best to get all your magnesium from your diet. Review foods high in magnesium and
make sure you're getting the recommended daily allowance.
Age
|
Daily Magnesium (mg)
|
1-3 years |
80 |
4-8 years |
130 |
9-13 years |
240 |
14-18 years Male |
410 |
14-18 years Female |
360 |
Adult female |
310 |
Adult male |
400 |
Remember, these dosages are a minimum. Many people feel these dosages should be increased. If you
don't think you're getting these amounts everyday from your diet, magnesium supplementation might
be needed.
Also, not everyone absorbs all the magnesium from their diet, therefore it is
sometimes suggested to aim above these recommended magnesium dosages.
Magnesium is best taken with other nutrients like vitamin Bs, vitamin E, iron, and calcium. If
you take it with calcium try and consume it on an empty stomach. This will help with the
absorption of calcium.
Consumption of alcohol is bad for your magnesium levels. Learn more about the symptoms of
magnesium deficiency here.
Many people around the world are not getting enough magnesium on a daily basis. These
supplements are highly recommended for certain individuals.
Return from Magnesium Supplements to Magnesium Facts Main Page
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