Magnesium deficiency is one of the top nutrient deficiencies in adults, making it a supplement to consider taking. Magnesium plays an integral part in cell function, and is used in basic functions.
SYMPTOMS OF MAGNESIUM DEFICIENCY
- muscle aches or spasms
- hypertension, cardiovascular disease
- kidney and liver damage
- worsened PMS symptoms
- poor digestion
COMMON FORMS OF MAGNESIUM FOR SUPPLEMENTATION
Magnesium Citrate – magnesium + citric acid. This is recommended for digestion and regularity.
Magnesium Glycinate – magnesium salt of the amino acid glycine. Most easily absorbed form of magnesium recommended for deficiency.
Magnesium Malate – magnesium + malic acid. Studies have shown that daily supplementation leads to significant decrease in depression and anxiety symptoms (Source).
INTAKE & DOSE RECOMMENDATIONS
You can calculate your optimal intake of magnesium by your weight. 6mg/kg of body weight is recommended. If you are not getting this through food, consider supplementing.
For PMS, you can double the optimal intake in the week before the cycle begins, taking 500mg twice a day. For insomnia or anxiety, the same dosage is recommended. Magnesium with Slow Release Technology is recommended by Jigsaw Health, 500mg in 2 tablets.
Too much magnesium can cause diarrhea and cramping, thus definitely look into your optimal intake and supplementing dosage!