Magnesium Citrate/Malate Supplements - Elemental, Deficiency, Symptoms

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Magnesium Citrate Supplements - Elemental, Deficiency, Symptoms, Benefits
 Reprinted by permission from Bill Faloon of the Life Extension Foundation

A review of assimilation studies suggests that the citrate salt of magnesium is one the best-absorbed into the bloodstream.  The recommended intake of elemental magnesium to maintain and support a healthy state is between 300 to 800 mg a day.

Eighty percent of Americans do not receive the RDA for magnesium (the RDA for most nutrients is sub-standard according to scientific literature) in their diet since our foods supply such small amounts of this precious mineral.  Life Extension Mix (full menu) contains a modest amount of magnesium (400 mg) as does the calcium/magnesium mineral formula, Bone Restore.

An intake of magnesium supplements from 300 to 800 mg daily is particularly helpful with many conditions.  Magnesium is a natural laxative and is the healthy and preferred source for dealing with constipation.  Too much magnesium can cause diarrhea so the dose should be kept below your diarrhea level.  That amount can be different for different people, however, most people do well with an intake of 300 to 800 mg (elemental - the actual amount you are consuming) daily.  Magnesium should be accompanied by 900 to 1,200 mg a day of elemental calcium in a tablet or capsule that completely dissolves.  Calcium has a constipating effect which tends to offset magnesium.  Calcium and magnesium supplements should not be taken at the exact same time as essential fatty acids such as flax seed or fish oil since they tend to interfere with absorption.

Circulatory Support
 Magnesium supports arterial health, normal blood pressure, and heart rhythm.  In addition, magnesium helps muscles relax -- including those surrounding arteries.  Researchers have learned that some of the same things that deplete our bodies supply of magnesium including stress, alcohol, and pregnancy, can trigger various health conditions in susceptible people.  They also discovered that magnesium aids a healthy body by:

  • Keeping blood vessels open in the brain,
  • Preventing sudden spasms that clamp down on arteries,
  • Keeping the blood thin and flowing,
  • Helping to maintain the stability of cell membranes,
  • Interfering with inflammatory-producing substances and,
  • Attaching itself to toxic metals and foreign matter (that may cause allergies) and expelling them from the body.

Page 2 | Page 3 | Page 4 - Conclusion & References | Magnesium Malate - Fibromyalgia Support

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