WHO DOESN’T GET ENOUGH MAG­NE­SIUM?

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A grow­ing num­ber of re­searchers, in­te­gra­tive physi­cians, and nu­tri­tion­ists con­sider that the U. S. gov­ern­ment- rec­om­mended amounts of mag­ne­sium are too low and that lack of mag­ne­sium is much more preva­lent than of­fi­cial sur­veys show. Even so, this is how many peo­ple are not get­ting the min­i­mum rec­om­mended daily amounts ( 400– 420 mg for men and 20– 60 for most women): legumes. As an ex­am­ple, a half- cup of cooked spinach or 1 ounce of dry- roasted al­monds con­tains about 80 mg of mag­ne­sium, which is around 20 per­cent of the daily min­i­mum rec­om­mended amount.

Forms of Mag­ne­sium in Sup­ple­ments

Some forms of mag­ne­sium are more eas­ily ab­sorbed or are rec­om­mended for specifi c sit­u­a­tions. Forms con­sid­ered to be ab­sorbed more eas­ily in­clude those la­belled as “chelated,” and mag­ne­sium gly­ci­nate, malate, cit­rate, tau­rate, thre­onate, and oro­tate. Mag­ne­sium malate is of­ten rec­om­mended to re­lieve symp­toms of fi bromyal­gia, and mag­ne­sium thre­onate is some­times for­mu­lated for brain health.

Tak­ing more mag­ne­sium than the body can ab­sorb can re­sult in loose stools, and is more likely with the mag­ne­sium ox­ide form. The prob­lem is eas­ily solved by tak­ing less of the sup­ple­ment. Mag­ne­sium hy­drox­ide is a form used in lax­a­tives and antacids.

Mag­ne­sium can also be ab­sorbed through the skin. Ep­som salt baths have been pop­u­lar for years, and more re­cently, other mag­ne­sium salts for soak­ing or bathing, as well as mag­ne­sium creams and lo­tions, have be­come avail­able.

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