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WHO DOESN’T GET ENOUGH MAGNESIUM?<br />
A growing number of researchers, integrative physicians, and nutritionists consider that the U.S.<br />
government-recommended amounts of magnesium are too low and that lack of magnesium is<br />
much more prevalent than official surveys show. Even so, this is how many people are not getting<br />
the minimum recommended daily amounts (400–420 mg for men and 320–360 for most women):<br />
Overall U.S. population About 50%<br />
Teens<br />
After age 70<br />
75% of boys<br />
87% of girls<br />
79% of men<br />
70% of women<br />
legumes. As an example, a half-cup of<br />
cooked spinach or 1 ounce of dry-roasted<br />
almonds contains about 80 mg of magnesium,<br />
which is around 20 percent of the<br />
daily minimum recommended amount.<br />
Forms of Magnesium in Supplements<br />
Some forms of magnesium are more<br />
easily absorbed or are recommended<br />
for specific situations. Forms considered<br />
to be absorbed more easily include those<br />
labelled as “chelated,” and magnesium<br />
glycinate, malate, citrate, taurate, threonate,<br />
and orotate. Magnesium malate is often<br />
recommended to relieve symptoms of<br />
fibromyalgia, and magnesium threonate<br />
is sometimes formulated for brain health.<br />
Taking more magnesium than the<br />
body can absorb can result in loose stools,<br />
and is more likely with the magnesium<br />
oxide form. The problem is easily<br />
solved by taking less of the supplement.<br />
Magnesium hydroxide is a form used in<br />
laxatives and antacids.<br />
Magnesium can also be absorbed<br />
through the skin. Epsom salt baths have<br />
been popular for years, and more recently,<br />
other magnesium salts for soaking or<br />
bathing, as well as magnesium creams<br />
and lotions, have become available.<br />
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Floradix<br />
Magnesium<br />
Liquid<br />
Garden of<br />
Life Relax<br />
& Restore<br />
Whole Food<br />
Magnesium<br />
Natural<br />
Vitality<br />
Natural<br />
Calm Bath<br />
Contributing editor Vera Tweed has been researching<br />
and writing about supplements, holistic nutrition, fitness,<br />
and other aspects of healthy living since 1997. She is the<br />
author of several books, including Hormone Harmony:<br />
How to Balance Insulin, Cortisol, Thyroid, Estrogen,<br />
Progesterone and Testosterone to Live Your Best Life.
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