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Magnesium is important to the health of your bones, heart and brain. It's great to get it via food, but here's the best time to take magnesium supplements.
The recommended dose of magnesium chloride is smaller than the recommended dose of magnesium sulfate (20 g/L). [20] This is due primarily to the chlorine present in magnesium chloride, which can easily reach toxic levels if over-applied or applied too often. [21]
The recommended adequate intake of sodium is 1,500 milligrams (3.9 g salt) per day, and people over 50 need even less." [13] The Daily Value for potassium, 4,700 mg per day, was based on a study of men who were given 14.6 g of sodium chloride per day and treated with potassium supplements until the frequency of salt sensitivity was reduced to 20%.
Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate. The citrate is the least expensive soluble (high bioavailability) oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule, tablet or 50 mg/mL in solution. [26]
Adult needs vary by age and biological sex in a range of 310-420 mg/day, says Prest. You can meet your needs by adding magnesium-rich foods to each meal and snack.
The following chart shows the solubility of various ionic compounds in water at 1 atm pressure and room temperature (approx. 25 °C, 298.15 K). "Soluble" means the ionic compound doesn't precipitate, while "slightly soluble" and "insoluble" mean that a solid will precipitate; "slightly soluble" compounds like calcium sulfate may require heat to precipitate.