These Are the Best Magnesium Supplements | Rhonda Patrick, Ph.D.
FoundMyFitness Clips・2 minutes read
The US Institute of Medicine recommends a daily magnesium intake limit of 350 milligrams to avoid GI issues, with organic forms like magnesium citrate being more effective and bioavailable than inorganic forms. Magnesium threonate has potential brain benefits, but studies on its cognitive effects show mixed results, with concerns about causation due to the inclusion of other vitamins in treatment groups.
Insights
- Organic forms of magnesium like magnesium citrate and magnesium glycinate are more bioavailable and effective in raising plasma magnesium levels compared to inorganic forms such as magnesium oxide.
- When supplementing magnesium, it is advisable to opt for organic forms like magnesium glycinate in divided doses throughout the day to enhance absorption and minimize gastrointestinal discomfort, adhering to the upper safe limit of 350 milligrams per day set by the US Institute of Medicines Food and Nutrition Board.
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Recent questions
What is the recommended daily magnesium intake?
350 milligrams per day
What are the benefits of organic magnesium salt forms?
Higher bioavailability and effective plasma magnesium levels
What is the difference between magnesium sulfate and magnesium threonate?
Magnesium sulfate is inorganic, while magnesium threonate may impact brain function.
How can I reduce gastrointestinal discomfort when taking magnesium supplements?
Take the total daily dose in divided smaller amounts.
What should I consider when choosing a magnesium supplement?
Opt for supplements containing various magnesium salt forms.
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