Disclaimer: I have a family history of high blood pressure, and I am very active, so I take Magnesium along with Fish Oils and Potassium to support heart health, workout recovery, and muscle function.
Common tests done to measure magnesium only measure the amount present in the blood, though magnesium is found in large amounts in bone. This suggests, according to Poliquin, that the current means of testing magnesium may not be adequate.
For most people, adequate magnesium can be consumed by eating a diet high in whole grains, leafy green vegetables (like spinach), almonds and other nuts, avocados (I love avocados), soybeans, and halibut (who eats halibut on a regular basis??)
According to Dr. Andrew Weil, eating a diet high in fat and overcooking food may lead to less absorption of magnesium.
How much do you need?
· adult males 270-400 mg
· adult females 280-300 mg
· pregnant females 320 mg daily
What type: magnesium citrate, chelate, or glycinate
My approach to supplements is like my approach to many things, a balanced and moderate one. Coming from a science background, I’m skeptical of most things, including the idea that everyone needs to supplement magnesium. Plus, many people look for magical pills they can take so they don’t have to do the basics like eating a balanced, healthy, and varied diet. Never try to take supplements to make up for a poor diet.
That being said, if you’re very active, train hard, are under a lot of stress, have heart disease, or are pregnant, I would give Magnesium supplementation serious consideration.
Here's more at WebMD.com: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-magnesium
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