The RDI of magnesium varies for age groups but the NIH propose the following (15):
|Birth to 6 months
|Infants 7-12 months
|Children 1-3 years
|Children 4-8 years
|Children 9-13 years
|Teen boys 14-18 years
|Teen girls 14-18 years
What supplement is best for me?
There are 8 different magnesium complexes available each with differing uses and effects on the body.
A common statement that I hear in practice a lot is “I tried magnesium and it didn’t agree with me”. This may be because a common supplement is magnesium citrate which can have a laxative effect. A gentler way to take magnesium is actually through the skin!
Did you know: you absorb 70% of what you put on your skin?
Epsom salt baths are a fantastic way to increase your magnesium intake and help not only sore muscles after a workout but it has been shown to improve sleep and reduce anxiety (17). Epsom salts are relatively inexpensive and can be found at The Source Bulk Foods or on Amazon.
The other method that I love is to make your own magnesium body butter. This can be used as a moisturiser during the day, can be rubbed on your little ones feet before bed or can be used on tight sore muscles after training. Here is a recipe thanks to Wellness Mama available by clicking here.
If you are reading this and think magnesium might be a supplement for you talk to your Chiropractor about the best magnesium supplement for you. To make an appoinment just call us on 020 7350 1100.
Disclaimer: Before taking any supplement it is important to speak to your Chiropractor or primary healthcare practitioner to determine if this is right for you, especially if you are already on medication or have a history of kidney or gut dysfunction.