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(If this were about magnesium-rich foods or supplements, here's how to manage them.)
Serving: Aim to include magnesium-rich foods in each meal. A handful of nuts, a serving of leafy greens, or a piece of dark chocolate can boost intake naturally.
Storage: Keep nuts and seeds in airtight containers to preserve their nutrient content. Store leafy greens in the refrigerator and consume within a few days for maximum benefit. Supplements should be stored in a cool, dry place away from direct sunlight.
Variations
If you're struggling to meet your magnesium needs through food alone, there are several options:
Magnesium citrate supplements for improved absorption.
Magnesium glycinate for better tolerance, especially if you have sensitive digestion.
Topical magnesium sprays that absorb through the skin.
Epsom salt baths to soak up magnesium transdermally.
Always consult with a healthcare provider before starting any supplement regimen.
FAQ
Q: How much magnesium do I need daily?
A: Adult men typically need around 400–420 mg per day, and women need about 310–320 mg, though needs can vary based on age and health conditions.
Q: Can I get too much magnesium from food?
A: It's rare to overdose on magnesium from food alone. However, excessive supplementation can lead to toxicity.
Q: Who is most at risk for magnesium deficiency?
A: People with gastrointestinal diseases, type 2 diabetes, alcohol dependence, and older adults are more prone to low magnesium levels.
Q: How long does it take to correct a deficiency?
A: Depending on severity, you may start feeling better within a few days to a few weeks after increasing magnesium intake.
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