Most people need to be supplementing with magnesium. Usually around 300mg per day is sufficient for women, and around 400mg per day for men. Children 1-3 years old need about 80mg/day, 4-8 years old 130mg/day, and 9-13 years old 240 mg/day. Children 14-18 need slightly higher amounts than adults, as do pregnant women.
Check multivitamins for total magnesium.
Eat more green leafy veggies, nuts, beans, and peas for food sources of magnesium.
Have a simple magnesium supplement on hand. Many are powdered and mix into water easily.
When would you want to take magnesium?
- Do you sleep well? Magnesium can help relax smooth muscle, helping you ease into sleep. It often eliminates restless leg syndrome too.
- Is your blood pressure elevated? Magnesium can help lower blood pressure!
- Do you get cramps? Painful leg and foot cramps can often be relieved immediately by a dose of magnesium. Good for the midnight Charley-horse.
- Do you eat a lot of green leafy veggies, beans, peas, and nuts? If not, you probably could use some supplementation.