Side effects include diarrhea, nausea, and abdominal cramping. You can take too much magnesium in an oral supplement, however. Some doctors recommend taking magnesium as a separate supplement rather than relying on the dose in a multivitamin supplement. Taking it at bedtime should benefit sleep. The recommended daily amount of elemental magnesium in a supplement form is between 200 to 400 mg daily for adults. Meanwhile, others find the glycinate form offers the fewest side effects. Beware: some people are more sensitive to the citrate form. Recommended chelated forms include magnesium citrate, magnesium ascorbate, magnesium orotate, magnesium glycinate, or a combination of these. You may also consider taking a supplement. Some of the best food sources of magnesium include dark leafy greens, quinoa, soybeans, nuts and seeds, beans and lentils, brown rice, whole wheat bread, avocado, oatmeal, banana, dark chocolate, fish, and beets. Because magnesium is found in rich supply in foods, starting with these sources of magnesium first may be all you need to maintain a healthy level of the mineral in your body. 3 Food sourcesĮating magnesium-rich foods is considered the easiest way to metabolize this mineral. Research on the effectiveness of supplemental magnesium is scarce and often anecdotal, but doctors still prescribe or recommend using it to treat RLS or PLMD nonetheless. It’s interesting to note that chronic low magnesium contributes to certain health conditions also linked to sleep disorders:
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