How Would Your Body Know if You Need Magnesium? How Much Is a Healthy Dose to Consume Each Day?

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How would your body know if you need magnesium? And if so, how much is a healthy dose to consume each day? This is JJ Virgin, four time New York Times best selling author, celebrity nutrition expert and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions and now I'm sharing what I found with you. Welcome to Ask the Health Expert. Swiss Han from Instagram asks. Good afternoon. I've been listening to your podcast and I want to thank you for all of the helpful information. I had a friend mention taking magnesium to help with sleep and digestive issues. I was curious if you knew how your body would know if you need magnesium and if so, how much is a healthy dose to consume each day. Thank you and have a wonderful weekend. Alrighty, I will be right back with that answer. Stay with me.

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Magnesium it is seriously one of my favorite nutrients. It is one that I take every single day. And I take Epsom salts baths. So this is an interesting one because, yes, you can get it from your food. One of the best sources are nuts and seeds, but most of us tend to be deficient in this mineral. And that is not bueno because this mineral is responsible over 300 different reactions in the body. Some of the most common things are helping your body relax, giving you good mental focus, and also super important for bone health, bone density. So how do you know if you need it and how much you need? There are certain things that I think that should be in your daily supplement pack. And here's, I'm say full disclosure. I do not believe that you can be healthy without taking a daily multivitamin mineral and antioxidant formula. And I'm not talking a one a day. That will be a couple pills because remember, minerals are bigger. They're like rocks, right? So that's a couple pills a day. Anywhere from four to six pills and including their essential fatty acids. So that is my bias. But you know, our soil is demineralized. Our food is being transport and cut and a lot of times like cooked to death. So we're just not getting the nutrients that we used to couple that with the stress and toxicity of modern day life. We have higher needs and lower nutrient value in our food. Therefore, you really want to take a good multivitamin mineral and antioxidant formula and. And most likely you'll want to add a little more magnesium to that. So that's the first step. Now you could get a blood level of magnesium. You could take an organic acids test. However, my advice is to just start with a little. I really like to take, you know, besides what you're getting in your multivitamin, multimineral formula. Take a little bit more at night. It's something that, that me and my husband do every single night. I generally will take an Epsom salts bath too. That's another way you can absorb some minerals, some magnesium. Um, but I take depending on what's going on somewhere in the neighborhood of 300 to 600 milligrams of magnesium every night. Now, it's not just how much it's which type. And this is really important because the way your magnesium is chelated or what it's bound to is going to affect what it's going to be best for in your body. Magnesium glycinate. Kind of the overall catch all. If I was going to pick one and say, okay, get this one, it would be a magnesium chelated with glycinate or chelated with glycine would be my first choice. And that's great for relaxing at night, great for helping you sleep. These are good supplements. Magnesium's also great for ADD adhd. But if I was looking at more brain, I would look at something called magnesium threonate. So I'd look for that one and I'd probably have that one instead of magnesium glycinate. Now if I had someone with fibromyalgia or a lot of muscle pain, I would look at magnesium malate. That's what I would look at. Here's the other one that if you start traveling again, when we start traveling again, one of the things that I like to take with me, it's either a magnesium orotate or citrate or aspartate. And the reason being is this type of magnesium is poorly absorbed. So if you are prone to getting constipated, this magnesium can help you resolve that. Now, all magnesium, if you overdo it, is going to cause diarrhea. So kind of like how do you know if you had too much? Well, if you're taking a well absorbed form like glycinate or threonate or malate and you're getting the runs, back it off. But quite often if you took one like oxide or citrite, citrate, those ones. Or ascorbate. Sorry, I said the wrong ones. Not aspartate, ascorbate and not orotate oxide. So oxide, citrate and ascorbate, those ones can cause some loosening of the stools. And so you might be someone who needs that. Right. And if you do, I always look back and go make sure you're getting your thyroid tested because kind of one of the biggest signs of constipation is low thyroid function. So there you go again. Get some in your multivitamin mineral antioxidant formula. That formula is at the minimum two a day, but probably more in the range of three to six a day. And then make sure you dose a little more magnesium. Probably help you at night with sleep. Really helps with restful sleep. All right, if you've got questions, I've got answers. So all you have to do is jump on over to Ask the Health Expert or go to subscribe to JJ and you can subscribe there and you can always leave a question in the comments. This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetoj.com.

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