Should you supplement magnesium?

The mineral magnesium is an essential nutrient. It keeps your muscles and nerves functioning properly, and it keeps your bones healthy. Do you think magnesium supplements would be beneficial to you?

Dawn Gerber, PharmD, a clinical ambulatory pharmacy specialist at Banner Health, recommends men consume 400 to 420 milligrams of magnesium daily, while women consume 310 to 320 milligrams. Magnesium can usually be obtained from a healthy, balanced diet. To meet the recommended daily amount of magnesium, most people do not need a magnesium supplement. "It should be enough to follow a well-balanced meal plan that you enjoy," she said.

To get enough magnesium, eat spinach and other green leafy vegetables, nuts, seeds, legumes, beans, plain yogurt, milk, and whole grains. Many breakfast cereals and oatmeal contain magnesium. Magnesium is less likely to be found in highly processed foods.

Here’s when a magnesium supplement might make sense

Some people might need more magnesium than they get in their diets. Consider taking a magnesium supplement if you:

• Have long-term alcoholism and alcohol dependence, since your diet may be poor
• If you suffer from osteoporosis, you need more magnesium to protect your bones
• Have Crohn’s disease or celiac disease, since chronic diarrhea may lower your magnesium levels over time
• You lose magnesium from your body due to uncontrolled type 2 diabetes
• Are older, since as you age, your gut tends to absorb less magnesium from food, and your kidneys get rid of more magnesium

The claims that magnesium can lower blood pressure are unfounded, according to Dr. Gerber. Magnesium has a minimal and insignificant effect on blood pressure, according to the data. "Magnesium supplements should not be relied upon to lower blood pressure," she said.

Is it possible to get too much magnesium?

It's usually no problem if you consume slightly more magnesium than recommended - your kidneys will eliminate any excess. Magnesium supplements taken in excess of 350 milligrams per day can cause diarrhea, nausea, and stomach cramps.

And be careful if you take laxatives. Some laxatives contain magnesium and consuming more than 5,000 milligrams per day of magnesium from these laxatives can lead to magnesium toxicity. 

So what should I use? 

Of all Magnesium Supplements I have looked at on the market I would suggest, BetterVits Magnesium Complex Firstly, they are one of few products on the market that contain 3 distinct types of Magnesium: Citratre, Malate and Glycinate. Magnesium is delivered in a perfectly balanced, potent dosage, which is more effective than other magnesium supplements.

BetterVits Magnesium Complex contains 225mg of elemental Magnesium, far more than any other supplement on the market. Vitamin D3 and two types of zinc are also included in their formula. By combining these two ingredients, Magnesium is absorbed more readily, and immunity, and energy levels are also enhanced.

The formula contains a very expensive ingredient called Zinc Ascorbate, which is a very rare type of zinc. This product delivers superior results and reflects the high quality formula BetterVits uses.  

Interested? Click here 

The bottom line

A healthy diet should provide you with the magnesium you need. Take supplements at a safe dose, choose a brand that has been evaluated, and talk to your pharmacist or doctor about possible interactions.