0
0
With magnesium being such a vital mineral that most people don’t get enough of, taking a supplement like magnesium glycinate has lots of health benefits. First, closely evaluate your regular diet. Are you currently consuming plenty of magnesium-rich foods? Sources like nuts, seeds, leafy greens, fish, yogurt, and black beans can provide substantial amounts. Those who already eat well may get sufficient magnesium, making supplementation unnecessary.
Run a quick audit of what you tend to eat daily and weekly. Do you regularly enjoy portion-sized helpings of the foods mentioned? Or does your diet consist more of processed items? Diets higher in refined grains, sugar, and heavily cooked ingredients see significant nutrient losses. So, your existing magnesium status relates directly to your eating habits. If your diet looks to be lacking, boosting intake through magnesium glycinate makes sense. But you may also consider increasing whole food sources first before jumping to supplements.
What magnesium deficiency symptoms do you have?
Magnesium deficiency doesn’t always produce clear obvious symptoms. Many people do experience issues like muscle cramps, eye twitches, anxiety, trouble sleeping, fatigue, PMS effects, and constipation. Pay attention to any phenomenon like migraines, restless legs, brain fog, vertigo, leg cramps, or weakness during exercise. These indicate deficient magnesium levels. Note if symptoms flare randomly or around times of higher stress. Those with pronounced deficiency symptoms or related health conditions should make correcting the shortfall a priority through magnesium supplementation or diet expansion.
How much elemental magnesium should you take?
Look at how much elemental magnesium your potential supplements contain rather than the whole salt amounts. Elemental magnesium refers to the amount of the top magnesium supplements molecules provided. Glycinate is bonded to other compounds, so the total weight exceeds the magnesium portion. Fortunately, glycinate has excellent bioavailability, meaning you absorb a higher percentage of the elemental magnesium present compared to other forms like oxide.
The RDA for magnesium is 310-420 milligrams for most adults. Many experts believe an optimal range for good health is more like 400-600 milligrams of elemental magnesium per day. This higher target better matches amounts consumed in diets rich in magnesium-containing foods. Take your symptoms, age, gender, medication use, and other health factors into account when deciding your ideal supplemental dose. Increase slowly over weeks to allow your body to acclimate while avoiding loose stools. And don’t exceed 350 milligrams per dose unless specifically advised by your doctor for a deficiency.
Are there any contraindications for you?
Magnesium glycinate suits most people without an issue. For example, those with myasthenia gravis, a neurological disorder impacting muscle and nerve signaling, should avoid magnesium. Kidney impairment also hinders the excreting of excess magnesium, so moderate low doses accordingly. Interactions with specific drugs like antibiotics and blood pressure medications occasionally happen. Talk to your pharmacist or doctor about potential precautions regarding magnesium glycinate if you take any medicines or have renal dysfunction concerns. While usually well tolerated, verifying safety avoids complications.
