PDF TO ACCESS MAGNESIUM SUPPLEMENTS

Importance of Magnesium

Involved in over 300 reactions in the body such as:

• Muscle relaxation
• Methyl done (MTHFR)
• Improving Insulin Sensitivity
• Improved bone health
• Improved Thyroid Function
• Increased Energy

Magnesium is always bound to other compounds and that affects its bioavailability and purpose of taking them. This can be confusing for many. 

Magnesium Oxide

• Does not increase total body stores
• Most useful in constipation
• Cheap and used in most OTC forms of Magnesium
• Can be hard on gut health
• Not recommended in most situations

Magnesium Citrate

• Has laxative properties
• Draws water into the GI Tract
• Stays in GI Tract
• Can increase total Mg stores
• But a lot is excreted from the body

Recommended Product: MagCitrate Powder - 

https://www.designsforhealth.com/u/tiffanyflaten/products/magcitrate-powder/#MGL240

Recommended dosing: 200 mg to 2000 mg; titrate up by 100 mg per day to desired effect

Magnesium Malate

• Compounded with malic acid, found in apples and other fruits
• Malic acid helps with fatigue; dry mouth
• Increase total body stores
• Good for pain, fatigue from fibromyalgia, etc
• Can be stimulating so take in the morning and lunch

Recommended Product: Magnesium Malate

https://www.designsforhealth.com/u/tiffanyflaten/products/magnesium-malate/#MMC120

Recommended dosing: 300-400 mg/day (not past lunch)

Magnesium L-Threonate

• Can cross the blood-brain barrier
• Helps with cognitive issues
• Headaches, migraines, anxiety, depression
• Not for total body stores
• Excreted in urine in high amounts

Recommended Product: NeuroMag - 

https://www.designsforhealth.com/u/tiffanyflaten/products/neuromag/#NEUMAG

Recommended dose: 1500 - 2000 mg/day at bedtime

Magnesium Glycinate

• Increases total body stores
• Can help w/ brain related issues
• Can support constipation (not as much as citrate or oxide form)
• Sleep, muscles, stress, thyroid support
• Best bang for the buck

Recommended Product: Magnesium Chelate -  https://www.designsforhealth.com/u/tiffanyflaten/products/magnesium-chelate/#MAG120

Recommended Dosing: 300-400 mg/day (at night if looking for relaxing effect)

Food Sources of Magnesium

Top 10: Not all recommended for thyroid concerns/daily use

Aim for 300-400 mg from various foods sources. These are just a few. It’s a good idea to eat a variety of versions of these foods. (Ex: Spinach - eat other leafy greens)

• Seeds: Pumpkin (156 mg) or chia seeds (111 mg)
• Nuts: Almonds (80 mg) and cashews (74 mg)
• Greens: Spinach (78 mg)
• Beans: Black beans (60 mg) - moderate intake of grains if dealing with metabolic issues
• Soy products: Soy milk (61 mg) or edamame (50 mg) - dependent on sensitivity to soy and/or thyroid issues; not recommended for daily or frequent use
• Protein: Peanut butter (49 mg)
• Grains: Brown rice (42 mg) - moderate intake of grains if dealing with metabolic issues
• Seafood: Salmon (26 mg)
• Dairy products: Yogurt (42 mg) and milk (24–27 mg) - intake dependent on sensitivity to dairy
• Fruits: Avocados (22 mg) and bananas (32 mg)

@totalhealthbytiffany on IG

Get your FREE Fatigue Fix Starter Kit: https://tiffanyflaten.kit.com/starter-kit

Join the Total Health Reset Facebook Group>>> https://www.facebook.com/groups/184878248690780

Get your Ultimate Guide to Protein here: https://resources.tiffanyflaten.com/products/guide-to-protein