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When it comes to minerals your body needs, magnesium is at the top of the list. It’s essential for muscle and nerve function, blood glucose regulation, and a healthy heart. There’s even some evidence that magnesium can help prevent migraines and lower your risk of type 2 diabetes.
“Magnesium is involved in more body processes than you would ever expect, including in the production of ATP, or energy,” says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, Iowa. “Therefore, imbalances in magnesium can even lead to problems with energy production.”
Where does magnesium come from, exactly? Magnesium is naturally found in plant and animal foods. In your body, “more than half of your magnesium is in your bones, one-fourth is in your muscles, and the rest is in fluids and tissues, such as the blood, heart, and kidneys,” says Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. “The magnesium in bone acts not only to maintain its structure but also as a reservoir that can be used to ensure an adequate blood supply of the mineral to the rest of the body.”
What are the best sources of magnesium?
You can get your fill of magnesium by eating certain foods and taking a dietary supplement, if necessary. Adult males need 400 to 420 milligrams daily and adult females need 310 to 360 milligrams daily, according to the National Institutes of Health (NIH). You can find a good dose of the mineral in nuts and seeds, spinach, soy milk, black beans, edamame, baked potato, and brown rice.
Do you need to take a magnesium supplement?
“Almost one in every two Americans do not receive adequate levels of magnesium from food alone and should supplement,” Somer says. Not getting enough of this mineral can result in magnesium deficiency, also known as hypomagnesemia. The signs and symptoms of magnesium deficiency can include headaches, muscle cramps (particularly in the legs), sleep problems, anxiety, PMS, palpitations, menstrual cramps, depression, bone pain, or osteoporosis.
If you’re experiencing any of these symptoms, it’s a good idea to talk to your doctor. Since most magnesium stores are in your bones, a blood test cannot accurately assess your levels, says Somer. However, a nutrition analysis by a dietitian may be able to help you spot a deficiency. If you’re short on magnesium and want to start taking a supplement, consult with your doctor first.
How to find the best magnesium supplement
If you and your doctor agree that you’d benefit from taking a magnesium supplement, seek out a product made with magnesium aspartate, citrate, lactate, or chloride, which are absorbed by the body more readily than magnesium oxide and magnesium sulfate, Somer says. One-a-day multivitamins usually don’t sneak in “anywhere near enough magnesium,” she notes, so if you’re deficient, you’d need a separate supplement.
Gray suggests sticking to magnesium in capsule form when possible, and choosing a high-quality product that leaves out unhealthy fillers or additives). Be sure to stick to your doctor-recommended dose, too, and ask about any potential interactions with other medications or supplements you’re taking. For example, “magnesium competes with other minerals like calcium and zinc for absorption so you need to find the best ratio,” says Somer. Additionally, magnesium can cause a laxative effect so tell your doctor if you notice you’re making more trips to the bathroom after supplementing.
Now that you know what to keep in mind, check out the following magnesium supplements, which all feature stomach-friendly, highly-absorbable forms of the mineral.
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