Should I add magnesium to my daily supplements?
As a review, I recommend the following vitamin/mineral/supplements for all adults; especially those with Metabolism B.
With first meal:
1 multivitamin with minerals like Centrum
600mg calcium citrate
Fish oil in the amount that contains 600mg of DHA and EPA (enteric coated and mercury free)
Vitamin D (1000IU or more, depending on your blood Vitamin D level)
With dinner:
B complex…. B- 50
600mg calcium citrate
600mg EPA and DHA fish oil (enteric coated and mercury free)
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I’ve been researching the inclusion of a magnesium supplement for those with Metabolism B. If you are following The Metabolism Miracle and have adequate magnesium intake, you should have your best-case scenario with the listed symptoms. If you have been on the mark with your MM program (diet and exercise) and you still have the following symptoms…. you might consider adding magnesium to your morning supplements.
- Muscle cramps
- High blood pressure
- Hormone problems
- Sleep issues
- Low energy
- Low vitamin D
- Migraines
- Working memory/long term memory
- Depression
- Anxiety
- Sleep issues
- Arrhythmias, irregular heart rhythm
- Osteoporosis
- Restless leg syndrome
- Constipation
I think this slide show is a good one for those wondering about supplementing with magnesium:
https://www.thealternativedaily.com/benefits-of-magnesium/15/
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How much magnesium do I need on a daily basis?
Adult men should reach 420 mg/day, while women should get 320 mg. If you can reach this with your diet daily, you will not need to supplement.
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Good food sources of magnesium include:
| Food | Milligrams (mg) per serving |
| Almonds, dry roasted, 1 ounce | 80 |
| Cashews, dry roasted, 1 ounce | 74 |
| Peanuts, oil roasted, ¼ cup | 63 |
| Soymilk, plain or unsweetened vanilla, 1 cup | 61 |
| Black beans, cooked, ½ cup | 60 |
| Edamame, shelled, cooked, ½ cup | 50 |
| Peanut butter, smooth, 2 tablespoons | 49 |
| Avocado, cubed, 1 cup | 44 |
| Yogurt, plain, low fat, 8 ounces | 42 |
| Oatmeal, instant, 1 packet | 36 |
| Kidney beans, canned, ½ cup | 35 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 |
| Halibut, cooked, 3 ounces | 24 |
| Chicken breast, roasted, 3 ounces | 22 |
| Beef, ground, 90% lean, pan broiled, 3 ounces | 20 |
| Broccoli, chopped and cooked, ½ cup | 12 |
Pumpkin seeds, 1oz. 150
Swiss chard, 1 cup 154
Sesame seeds, 1 tsp 31
Sunflower seeds, 1oz. 99
Dark chocolate, 1 oz. 95
Spinach: 1 cup raw: 24 mg of magnesium. 1 cup cooked spinach: 157 mg of magnesium
Why do people take magnesium?
Experts say that many people in the U.S. aren’t eating enough foods with magnesium. Adults who consume less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammations, in turn, has been associated with major health conditions such as heart disease, diabetes, and cancer. Also, low magnesium appears to be a risk factor for osteoporosis.
There’s some evidence that eating foods high in magnesium and other minerals can help prevent hypertension in people with prehypertension.
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Best types of magnesium for best absorption
Magnesium gluconate, Magnesium Citrate, Magnesium Chloride, Magnesium Glycinate (less laxative effect)
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What are the risks of taking high amounts of magnesium?
- Side effects. Magnesium supplements can cause nausea, cramps, and diarrhea. Magnesium supplements often cause softening of stool.
- Interactions. Magnesium supplements may not be safe for people who take diuretics, heart medicines, or antibiotics. Check with your health-care provider if you are taking any medicine before taking magnesium.
- Risks. People with diabetes, intestinal disease, heart disease, or kidney disease should not take magnesium before speaking with their health care provider.
- Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
If you regularly take an antacid containing magnesium, you must count the amount of magnesium in the antacid in your daily magnesium intake!
Consult your MD on the amount of magnesium supplement you should use based on your individual medical profile.
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Diane Kress’ Blog: http://www.dianekress1.wordpress.com
Diane Kress’ private practice: http://www.dianekress.com
Diane Kress’ Books can be ordered through brick and mortar bookstores and are all found on Amazon.com.
The Metabolism Miracle
The Metabolism Cookbook
The Diabetes Miracle
The Metabolism Miracle Holiday Book
Contact Diane Kress: dietquestions@ymail.com
Diane Kress’ subscription website: http://www.Miracle-Ville.com.
The Metabolism Miracle 