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Since different forms of magnesium in dietary supplements can have different effects—ranging from a laxative effect to helping with muscle relaxation and ultimately promoting sleep—there’s ...
While there are many food sources of magnesium, including beans, nuts, seeds, whole grains, green leafy vegetables, milk, and yogurt, “if you are not meeting your recommended needs from food and ...
The table of food sources of magnesium suggests many dietary sources of magnesium. "Hard" water can also provide magnesium, but "soft" water contains less of the ion. Dietary surveys do not assess magnesium intake from water, which may lead to underestimating total magnesium intake and its variability.
Numerous pharmaceutical preparations of magnesium and dietary supplements are available. In two human trials magnesium oxide, one of the most common forms in magnesium dietary supplements because of its high magnesium content per weight, was less bioavailable than magnesium citrate, chloride, lactate or aspartate. [111] [112]
In the table above, magnesium appears to be an anomaly as the recommended intake for adult men is 420 mg/day (women 350 mg/day) while the UL is lower than the recommended, at 350 mg. The reason is that the UL is specific to consuming more than 350 mg of magnesium all at once, in the form of a dietary supplement, as this may cause diarrhea.
Since magnesium is a mineral not made in the body, you have to get it from dietary sources, Cook says. And if your diet falls short, you’re at higher risk for certain health problems.