Magnesium is one of the most common mineral deficiencies and is a huge contributor to insomnia in many individuals. Other signs of Magnesium deficiency include muscle cramping, twitching or restlessness, anxiety, fatigue, constipation and depression, one or all of these of varying severity can be present. This mineral is also a great remedy for sore muscles and is one of the key ingredients in Epsom Salt Baths.
Lab testing, which is not always necessary, involves a simple blood draw which will assess blood magnesium levels.
My preferred form of Magnesium is Glycinate which gets readily absorbed by the body. I also like this form as the glycinate molecule makes it sweet! Other forms of Magnesium include citrate and oxide which must be taken in lower doses as they will increase water absorption into the large colon and cause the stool to become loose, very helpful if you are constipated.
Food Sources include: Almonds (1 oz = 80mg of Magnesium), Spinach (1/2 cup cooked = 75mg), and soybeans (1/2 cup cooked = 75mg)
For a Typical adult I generally recommend Magnesium Glycinate 200mg to 250mg once or twice a day.
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