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)
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