Magnesium: What It Does and Where to Find It

Magnesium is a mineral found in leafy greens, nuts and seeds.

Magnesium contributes to the normal functioning of the nervous system.

Magnesium contributes to normal muscle function.

• Bones: magnesium contributes to the maintenance of normal bones.
• Magnesium contributes to normal psychological function.

Not all magnesium supplements are created equal. Magnesium citrate and glycinate are among the best-absorbed forms.

The NHS recommends 300 mg per day for men and 270 mg for women. Food sources include dark leafy greens, nuts, seeds, and dark chocolate.

The form of magnesium you choose makes a significant difference in both absorption and the specific benefits you experience:

• Magnesium glycinate: magnesium bound to glycine. Gentle on the stomach and highly bioavailable.
• Magnesium citrate: a common form; high amounts can loosen stools.
• Magnesium oxide: a form that carries a high share of magnesium per gram.

Look for a supplement that states the elemental magnesium content, not just the total weight of the magnesium compound. A 500mg magnesium glycinate capsule may only contain 100mg of actual elemental magnesium.

Groups who may look at magnesium:

• Athletes and active individuals who lose magnesium through sweat during exercise
• Adults over 50, as magnesium absorption decreases with age
• If you take medication, ask your pharmacist before taking a supplement.
• Anyone consuming more than 2 alcoholic drinks per day, as alcohol increases urinary magnesium excretion

Take as directed on the label. Avoid taking it at the same time as calcium, iron, or zinc supplements, as they compete for absorption. Pair your supplement with a diet rich in magnesium-containing foods: dark leafy greens, almonds, cashews, pumpkin seeds, dark chocolate (70%+), avocados, and bananas. If you experience loose stools, reduce your dose slightly or split it into two smaller doses — morning and evening.

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This article is for informational purposes only and does not constitute medical advice. Vitadefence supplements are food supplements, not medicines. They should not be used as a substitute for a varied diet and a healthy lifestyle. Consult a healthcare professional if you are pregnant, breastfeeding, on medication, or have a medical condition.