#Best form of magnesium for heart how to#

Gray suggests sticking to magnesium in capsule form when possible, and choosing a high-quality product that leaves out unhealthy fillers or additives). One-a-day multivitamins usually donвЂ™t sneak in вЂњanywhere near enough magnesium,вЂќ she notes, so if youвЂ™re deficient, youвЂ™d need a separate supplement. If you and your doctor agree that youвЂ™d benefit from taking a magnesium supplement, seek out a product made with magnesium aspartate, citrate, lactate, or chloride, which are absorbed by the body more readily than magnesium oxide and magnesium sulfate, Somer says.

#Best form of magnesium for heart how to#

How to find the best magnesium supplement If youвЂ™re short on magnesium and want to start taking a supplement, consult with your doctor first. However, a nutrition analysis by a dietitian may be able to help you spot a deficiency. Since most magnesium stores are in your bones, a blood test cannot accurately assess your levels, says Somer. If youвЂ™re experiencing any of these symptoms, itвЂ™s a good idea to talk to your doctor. The signs and symptoms of magnesium deficiency can include headaches, muscle cramps ( particularly in the legs), sleep problems, anxiety, PMS, palpitations, menstrual cramps, depression, bone pain, or osteoporosis. Not getting enough of this mineral can result in magnesium deficiency, also known as hypomagnesemia.

вЂњAlmost one in every two Americans do not receive adequate levels of magnesium from food alone and should supplement,вЂќ Somer says. Do you need to take a magnesium supplement? You can find a good dose of the mineral in nuts and seeds, spinach, soy milk, black beans, edamame, baked potato, and brown rice. Adult males need 400 to 420 milligrams daily and adult females need 310 to 360 milligrams daily, according to the National Institutes of Health (NIH). You can get your fill of magnesium by eating certain foods and taking a dietary supplement, if necessary.

вЂњThe magnesium in bone acts not only to maintain its structure but also as a reservoir that can be used to ensure an adequate blood supply of the mineral to the rest of the body.вЂќ What are the best sources of magnesium? In your body, вЂњmore than half of your magnesium is in your bones, one-fourth is in your muscles, and the rest is in fluids and tissues, such as the blood, heart, and kidneys,вЂќ says Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. Where does magnesium come from, exactly? Magnesium is naturally found in plant and animal foods.

вЂњTherefore, imbalances in magnesium can even lead to problems with energy production.вЂќ вЂњMagnesium is involved in more body processes than you would ever expect, including in the production of ATP, or energy,вЂќ says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, Iowa. ThereвЂ™s even some evidence that magnesium can help prevent migraines and lower your risk of type 2 diabetes. ItвЂ™s essential for muscle and nerve function, blood glucose regulation, and a healthy heart. When it comes to minerals your body needs, magnesium is at the top of the list.