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Testing the magnesium levels in blood is an ineffective approach, as applied to levels do not reflect overall magnesium status.
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Magnesium Glycinate powder will mix easily in a sports drink, but I generally use the more expensive Magnesium Orotate. I use Magnesium Glycinate or Magnesium Orotate. Cheaper forms of magnesium tend to cause diarrhea, so check the ingredients list of any magnesium containing supplements. Other sources include green leafy vegetables, and chocolate. While nuts are a good source of magnesium, it is impractical to get your RDA without excessive calorie intake. The most common source of magnesium tends to be cereals and tap water in hard water areas. The recommended intake is 400 mg for men and 320 mg for women, though this recommendation varies with age. Magnesium deficiency has also been linked to a wide variety of other conditions including asthma, emphysema, ADHD, cardiac dysrhythmias, cardiovascular disease, myocardial infarction, myocardial ischemia, high blood pressure. There is only the most tenuous of evidence that magnesium might help with cramps. However, given the safety and cost of magnesium combined with the potentially devastating impact of epilepsy that it would be prudent to try magnesium supplementation. The research into magnesium and epilepsy is too limited to reach any conclusion. There are some interesting initial indications that magnesium deficiency may play a role in the aging process, and that magnesium is important for protecting DNA. There is some evidence that magnesium can be useful in the treatment of insomnia and magnesium supplementation is recommended for insomniacs. There is limited evidence that magnesium can help with depression, but given the impact of depression combined with the low cost and safety of magnesium, supplementation is highly recommended. There is reasonable evidence that magnesium can help reduce the frequency and severity of migraines in some individuals, but given the safety and cheapness, magnesium is recommended for all migraine sufferers. There is good evidence that magnesium is critical for bone health and preventing osteoporosis, along with calcium and Vitamin D. There is excellent evidence that magnesium is related to Type 2 diabetes and that magnesium supplementation helps with the insulin resistance of diabetes and pre-diabetes. Magnesium is involved in over 300 enzymes and has far-reaching and profound impacts on human health. There is good evidence that magnesium supplementation improves athletic performance in those that are deficient. This may be due to the role of magnesium in glucose metabolism, but magnesium is involved in over 300 enzymes so there could be many other mechanisms. There is good evidence that magnesium deficiency can result in impaired running performance. While this may be due to increased losses, longer duration (20+ hours) has been shown to create a far more protracted deficiency that is still present 10-11 months later. About 30-50+% of the US population are magnesium deficient, but exercise is likely to exacerbate magnesium deficiency. Exercise may exacerbate magnesium deficiency, and Ultrarunning may impact magnesium levels for up to a year. Food sources of magnesium include nuts, cereals, coffee, green leafy vegetables, chocolate and tap water in hard water areas.
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Magnesium Glycinate or Magnesium Orotate are the best forms of supplementation, but they are more expensive. Magnesium supplementation is generally safe with little risk of excessive intake, though some forms can cause GI problems. Magnesium deficiency is common, and may result in poor performance, diabetes, and many other health problems.