![]() ![]() ![]() Given that the Food and Drug Administration (FDA) doesn’t regulate supplements the same way as drugs, it’s important to look for brands that are certified by a third-party organization such as NSF International, Labdoor, UL Solutions, or USP. To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your intake of magnesium from supplements under 350 mg per day, unless a healthcare professional has advised you otherwise ( 7). Here are the current average daily recommended amounts of magnesium for teens and adults ( 7):īreastfeeding or chestfeeding (14–18 years old)īreastfeeding or chestfeeding (18+ years old) The recommended dose for magnesium supplements varies depending on the brand, the intended use, and how much of this mineral you’re already getting in your diet ( 1). That’s why it’s important to choose high quality supplements that come in the form that’s most likely to help with your specific needs ( 6). For example, magnesium citrate and glycinate have been shown to be absorbed better than magnesium oxide and sulfate, though the research on the absorption is mixed ( 4, 5).Īdditionally, certain types are more beneficial for treating symptoms such as constipation and headaches. These forms differ in terms of their absorbability and specific uses. ![]() Form of magnesiumįirst, you’ll want to choose the form of magnesium that’s most appropriate for your needs. When shopping for a magnesium supplement, it’s important to consider the form of magnesium, dosage, and product quality. ![]()
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