WHO DOESN’T GET ENOUGH MAGNESIUM?
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.