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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.
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]
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.
Multivitamins nutrition facts label showing that the international unit of, for example, vitamins D and E correspond to different gram values. In pharmacology, the international unit (IU) is a unit of measurement for the effect or biological activity of a substance, for the purpose of easier comparison across similar forms of substances.
In the metric system, a microgram or microgramme is a unit of mass equal to one millionth (1 × 10 −6) of a gram.The unit symbol is μg according to the International System of Units (SI); the recommended symbol in the United States and United Kingdom when communicating medical information is mcg.
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