How to supplement magnesium?

To supplement magnesium effectively, Dr. Rhonda Patrick provides several insights:

1. Dietary Sources:

   • Dark leafy greens such as spinach, kale, and chard are excellent sources of magnesium because magnesium is at the center of chlorophyll, which gives plants their green color 1.
   • Other sources include almonds and other green vegetables 2.

2. Supplementation:

   • Given that about 40% of the U.S. population doesn't get enough magnesium from diet alone, Dr. Patrick recommends supplementation as a good "insurance" 3.
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       Importance of Magnesium

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       Magnesium Matters

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       Magnesium Importance

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       Magnesium Supplementation Insights

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       Magnesium Insights

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   • Common bioavailable forms of magnesium supplements include magnesium glycinate, malate, citrate, and torate 4.
     • Magnesium glycinate is preferred by Dr. Patrick for its additional glycine content, a potentially beneficial inhibitory neurotransmitter 4.
   • Avoid inorganic forms like magnesium oxide and sulfate as they are not very bioavailable 4.

3. Dosage and Bioavailability:

   • The Recommended Daily Allowance (RDA) varies by age and gender, generally around 400 mg for men and 300-350 mg for women. Physically active individuals might need 10-20% more due to loss through sweat 3.
   • Bioavailability can be increased by cooking greens, as cooking can release magnesium from the fiber matrix, making it easier to absorb 5.
   • It's important to spread out magnesium supplement doses to avoid gastrointestinal distress, typically taking no more than 150 mg at a time 5.

4. Calcium and Magnesium Ratio:

   • Maintaining a proper ratio of calcium to magnesium is crucial to prevent mineral imbalances. The general recommendation is a 2:1 ratio of calcium to magnesium 4.

5. Testing and Monitoring:

   • Dr. Patrick recommends getting magnesium levels tested to tailor your supplementation needs accurately 2.

Following these guidelines can help ensure you maintain adequate magnesium levels for overall health.