Magnesium

Dosage

The RDA is 400 mg/d for adult men and 310 mg/d for adult women, with 10 mg/d added for being over the age of 30.^[1]

Mineral, magnesium 8mg/kg

Magnesium in three forms: magnesium L-threonate, magnesium glycinate, and magnesium oxide.

Sources

The best sources are cocoa powder and chocolate, legumes, nuts and seeds, with seafood, seaweed, and cheeses coming next. ^[2]

Aspartate, glycinate, gluconate, lactate, malate, and citrate are all well absorbed forms, and glycinate may have the lowest risk of gastrointestinal side effects. Avoid oxide, chloride, and sulfate. Limited research suggests magnesium threonate might be the best supplement for the nervous system.^[3]

https://takecontrol.substack.com/p/magnesium-for-a-healthy-heart ^[archive]

https://takecontrol.substack.com/p/vitamin-d-and-magnesium ^[archive]

https://matt-blackburn.com/blogs/news/why-you-must-supplement-magnesium ^[archive]

https://matt-blackburn.com/blogs/news/my-top-supplements ^[archive]

https://takecontrol.substack.com/p/magnesium-and-liver-health ^[archive]

https://articles.mercola.com/sites/articles/archive/2024/09/09/comprehensive-guide-magnesium-health-benefits.aspx ^[archive]

https://takecontrol.substack.com/p/magnesium-stroke-heart-disease-diabetes ^[archive]

https://www.naturalnews.com/046401_magnesium_dietary_supplements_nutrient_absorption.html ^[archive]

https://takecontrol.substack.com/p/magnesium-linked-to-improved-heart-health ^[archive]

https://takecontrol.substack.com/p/magnesium-reduces-diabetes ^[archive]

https://takecontrol.substack.com/p/magnesium-aging-and-disease ^[archive]

https://takecontrol.substack.com/p/magnesium-cellular-energy-production ^[archive]