Magnesium is one of my favorite and most useful supplements. It does so many things!

Magnesium works with calcium to keep the bones strong. It helps muscles contract and nerves send and receive signals. It helps us maintain a steady heart beat and a strong immune system. It even seems to help regulate blood sugar.

I use magnesium often with my patients. It’s been helpful for many symptoms, including muscle aches, restless legs, PMS, migraine headache prevention, pain syndromes like fibromyalgia, insomnia, and much more.

Of course, I’d love it if you tried to eat more magnesium first. Nutrients in food are the most bioavailable to our bodies. Foods high in magnesium include almonds, spinach, cashews, beans, potatoes, peanuts, brown rice, salmon, halibut, bananas, dark chocolate (whoop!) and avocado, just to name a few.

The Recommended Daily Allowance (RDA) of magnesium is:
~Men: 400-420mg
~Women: 310-320mg

Consider doing a food diary for a few days and see how much magnesium you are taking in. There are many great websites that list the magnesium components of foods and some apps, as well, if you search for them.

If you do have symptoms and you want to try a magnesium supplement, the dose depends on the size of the person and the condition being treated. For general body aches and pains, I recommend 120mg of magnesium glycinate twice daily.

Magnesium citrate is more widely known for the treatment of constipation. This is not a form of magnesium I recommend people use regularly due to possibility of dehydration and electrolyte imbalances. If you do struggle with constipation, magnesium citrate can be a game changer to remind the bowels how to move properly.

Forms of magnesium such as glycinate, fumurate, and malate will have less effect on the bowel and are usually better tolerated.

It is possible to overdose on magnesium, so always use the least possible amount to treat the symptoms and no more. As always, it’s best to check with your healthcare provider before starting any new supplements.

If you live in Portland, I’d be happy to see you in my clinic and discuss whether magnesium could be a great addition to your health regimen. For those not near me, I offer Whole Life Coaching.

I hope paying more attention to the magnesium you consume will bring you even more energy and vitality!

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