| Magnesium | |
|---|---|
| [[File:|250px]] | |
| Chemical formula | Mg |
| Solubility | Citrate, glycinate, chloride = high; oxide = low |
| Bioavailability | Organic forms (citrate, glycinate, malate): ~25-30%; Oxide: ~4%
Absorption decreases with higher single doses, split dosing improves uptake |
| Dietary sources | Dark chocolate, coffee |
| RDA (adults 19–50 y) | Men: 400-420mg; Women: 310-320mg |
| Upper limit | 350mg supplemental |
Be careful: decreases water retention, increases volume of urine in bladder. More frequent urination & potential for incontinence.
Ray said hypothyroid individuals struggle to retain magnesium due to low cellular energy (favoring ADP-calcium over ATP-magnesium complexes) and end up just peeing it out.