Category: Health

Though iron may not get the love that trendy collagen, turmeric, and vitamin D get these days, it shouldn’t be taken for granted. According to the most recent Dietary Guidelines for Americans, iron is one of the top five nutrients to keep a close check on. Consider this your guide to why this mineral is so critical—and how to supplement to reap its benefits.

Why Iron Matters

Responsible for carrying oxygen throughout our body (via proteins in our red blood cells called hemoglobin), iron plays a critical role in our health.

In fact, every cell in our body contains some iron.

Since our tissues and organs need oxygen to produce energy, iron is critical for our body’s ability to do pretty much anything.

The mineral is also vital for a resilient immune system, healthy metabolic function, growth and development, and hormone and tissue production, says Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics.

But wait, there’s more: Iron also contributes to the nerve signals that coordinate everything from our heartbeat to muscle contractions during exercise.

Plus, it helps our body clear out the waste product carbon dioxide.

What’s At Stake With Iron Deficiency

When we fall short on iron, we produce less hemoglobin and transport less oxygen throughout our body.

In many cases, iron deficiency causes a deficiency of red blood cells or hemoglobin—a condition known as anemia. Though certain diseases can also cause anemia, iron deficiency is the most common culprit behind it, says New York City-based nurse Rebecca Park, R.N., founder of  Remedies For Me.

Often, anemia is marked by symptoms like:

• fatigue
• weakness
• pale skin
• loss of appetite
• cold hands and feet

Who Needs More Iron?

In 2005, the World Health Organization identified iron deficiency as the top nutritional deficiency, estimating that 24.8 percent of the population worldwide were anemic.

Kids And Iron

The first group at risk for iron deficiency: kids.

Children have high iron needs—particularly in their first year of life and between ages four and eight. “Because the body needs iron to grow and develop, the mineral is crucial for children—especially during growth spurts,” says Valdez.

Without a steady supply of iron to support healthy development throughout these important years, growing children can quickly become deficient in the mineral.

Women Of Childbearing Age And Iron

Another group often faced with iron issues: women.

Because women lose iron in blood during menstruation every month, they need to take extra care to consume enough of the nutrient. The National Institutes of Health (NIH) suggests women with heavy periods increase their intake to avoid deficiency—but Levitan suggests even women with normal periods do so. “One week every month, they are losing iron—and that loss can accumulate.”

Iron loss is also a concern during pregnancy. “Pregnant women are at increased risk for deficiency because the body preferentially gives iron to the baby,” explains Arielle Levitan, M.D., author of The Vitamin Solution. 

Herbivores And Iron

Though vegans and vegetarians may eat plenty of plant-based iron sources, they, too, run the risk of deficiency.

You see, there are two types of iron. Heme iron, the type of iron that comes from animal sources, is the most bioavailable form of the mineral. Non-heme iron, which is found in plants, is more difficult for the body to absorb.

Related: 7 Tips For Doing A Plant-Based Diet Right

“Iron from animal sources is absorbed by the body two to three times more efficiently than that from plant sources,” explains Park.

The result: Plant-eaters have to work much harder than meat-eaters to meet their needs.

Workout Warriors And Iron

Folks who follow a strenuous exercise regimen may also need more iron. After all, iron provides our muscle cells with the oxygen needed to produce energy and recover from exercise.

In fact, one study published in the Journal of the International Society of Sports Nutrition suggests adequate iron intake allows athletes to perform their best during intensive training and competition.

Sensitive Stomachs And Iron

Finally, people with gastrointestinal disorders also face increased risk for iron deficiency, says Valdez.

Often, people with GI issues can’t properly absorb nutrients in their food and supplements—and iron is no exception.

Meeting Your Iron Needs

Since our body cannot produce iron on its own, we have to get it through food or supplementation.

While men need just eight milligrams a day, women need 18—and pregnant women need a whopping 27.

In a perfect world, we’d meet our needs through food, no problem. (Red meat, chicken, oysters, seeds, lentils, dark chocolate, and spinach and other leafy greens are all good sources.)

However, since iron deficiency still affects so many people, some of us may need to add a supplement to our routine.

How To Supplement With Iron

If you’re concerned about your iron levels, talk to your healthcare provider about running a blood panel. Levitan recommends asking for a ferritin level test, which reflects whole-body iron, in addition to the usual hemoglobin test.

“You can have normal hemoglobin and not be anemic, but still be iron deficient,” she says.

Related: 6 Signs You’re Not Getting Enough Iron

Depending on your levels, your doctor or a dietitian can help you find the right supplement for you.

What Type Of Iron To Take

Since you can only get heme iron from meat, all of the iron supplements you see on store shelves contain non-heme iron.

On supplement label, you’ll see it listed as ferrous sulfate, ferrous fumarate, or ferrous succinate. (Both ferrous sulfate and ferrous fumarate are found in The Vitamin Shoppe brand Iron Complex.)

How And When To Take Iron

Though how much iron you’ll take depends on your individual needs, your routine should remain the same.

According to Rachel Fine M.S., R.D., C.S.S.D., C.D.N. of To The Point Nutrition, iron is best absorbed by the body when taken on an empty stomach, or with just a glass of water.

The actual time of day you pop your supp doesn’t ultimately matter, says Valdez. Just try to take it a few hours before or after meals.

If taking iron on an empty tank causes you to have stomach cramps, diarrhea, or nausea (which folks with sensitive stomachs may experience), you can take it with food. “It’s better to take iron with food than to stop taking it all together,” says Levitan.

However, certain foods (and drinks) interact with iron better than others.

Vitamin C has long been shown to increase your ability to absorb non-heme iron, so try to pair your supplement with a C-containing food, like an orange. Or, opt for a combo supplement, like Chewable Iron With Vitamin C Tablets from Nature’s Plus.

On the flipside, other nutrients—like polyphenols, phytate, calcium, and certain proteins—can interfere with iron absorption, says Ysabel Montemayor, R.D., nutrition lead for organic ready-to-eat meal service Fresh n’ Lean.

Foods and drinks not to pair your iron with: dairy products, soda, legumes, tea, coffee, or whole grains.

According to Levitan, avoiding dairy, in particular, is top priority. “Milk is probably the most notable food not to take iron with, because the body gives preference to absorbing the calcium.”

Precautions To Keep In Mind

Crucial as iron is, we can’t supplement with crazy amounts.

“Inadequate iron can be harmful to your health, but so can excess iron intake,” says Montemayor. In fact, research suggests super-high doses of the mineral can be toxic.

Before taking any iron supplements, just talk to your doctor to make sure you truly need them. (Don’t worry about any iron in your multivitamin, though, says Levitan. It’s typically a small amount.)

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Digestion is finally having its day in the sun. The gut is being recognized for its importance in aiding overall health and everyone’s hearing about the benefits of probiotics (the “good bacteria” that live in our GI tracts) and prebiotics (the fiber they feed on). However, they’re not the only players in healthy digestion. Digestive enzymes also play a key role. Here, everything you need to know about these mighty little tummy helpers.

What Are Digestive Enzymes?

Digestive enzymes play a seriously significant role in our overall health. These compounds chemically break the protein, fat, and carbohydrates we eat into particles our body can actually absorb and use for nutrients and energy.

“Think of digestive enzymes as little soldiers with scissors that cut large food molecules into smaller pieces,” says Anthony Balduzzi, N.M.D., founder of The Fit Father Project and The Fit Mother Project. “Our digestive tract can’t absorb large food particles, so we need to cut these large proteins, carbs, and fats into smaller units that can pass through the microscopic holes in the digestive tract and enter our blood circulation.”

In addition to our stomach, our mouth, pancreas, and small intestine also produce and release digestive enzymes when we eat.

How Digestion Works

There are about 22 enzymes that help us digest food, all of which fall into one of three categories: Enzymes that break down proteins are called proteases, those that break down carbs are called amylases, and those that break down fats are called lipases.

Digestive enzymes first start working their magic in our mouths, after our first bite of food.

As food enters our mouth, our salivary glands release amylases to start breaking down any carbohydrates into smaller sugar molecules (called monosaccharides).

“If you’ve ever put a cracker in your mouth and felt it dissolve into sugar and then nothing, you’ve experienced amylase at work,” says John M. Rivas, M.D., founder of Rivas Digestive Center in Florida.

Our mouths also release a small amount of lipases to start breaking down any fats into smaller fat molecules (called monoglycerides).

Related: 5 Steps To A Happier, Healthier Gut

Once we swallow our food, our stomach releases more lipases and proteases, which begin to break proteins down into smaller building blocks (called amino acids).

“When food enters the intestines, the small intestines tell the pancreas to release more digestive enzymes,” says Rivas. Here, the process continues until the majority of the essential food nutrients have been broken down.

Once broken down, these nutrients are absorbed through the wall of the small intestine and into our bloodstream to be put to use. Anything left over exits our bodies as fecal matter hours later.

Without digestive enzymes, we wouldn’t be able to properly digest our food. And if we can’t digest our food, we can’t utilize their nutrients, which we need to do pretty much everything.

Who May Need More Digestive Enzymes?

According to Rivas, most of us produce enough digestive enzymes on our own to efficiently and comfortably break down the food we eat. That said, some of us might struggle in the enzyme department—and want to consider taking digestive enzyme supplements.

First: folks with health conditions that affect the pancreas’ ability to manufacture or secrete digestive enzymes. The most common include chronic pancreatitis, pancreatic cancer, alcoholism that develops into pancreatitis, and pancreatic insufficiency.

People with cystic fibrosis, who often deal with pancreatic insufficiency, are usually in the same boat, explains Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics.

Another group that might benefit from digestive enzyme supplements: folks with food intolerances. While it’s best just to avoid foods you don’t tolerate well, taking enzymes comes in handy on special occasions, when you just can’t walk away from the cheese plate.

Related: 5 Ways You’re Sabotaging Your Gut Health

“One of the most famous digestive enzymes is lactase, the enzyme required to break down the sugar in milk,” explains Balduzzi. Lactose intolerant people can swallow a lactase pill to help break down any milk sugars in their system. Taking enzymes can also benefit people with gluten sensitivities who want to enjoy a slice of birthday cake without facing all-out digestive rebellion afterwards.

Plus, since we naturally produce fewer digestive enzymes as we age, many of us might consider supplementing with digestive enzymes if we begin to notice more regular digestive woes. (Factors like genetics affect just when this starts to happen.)

Signs Of Digestive Enzyme Deficiency

Not sure if your digestive enzymes are working in full force? Enzyme deficiencies typically result in all sorts of gastrointestinal distress, such as:

• consistent gas
• bloating
• a feeling of immediate fullness after eating just a bite or two
• perpetual stomach aches
• cramps
• loose stools

In extreme cases, people who are digestive enzyme-deficient can experience serious symptoms of malnutrition, such as:

• unexplained rapid weight loss
• weak or unhealthy skin and hair
• weakened bones
• constant fatigue

If you’re experiencing any symptoms, it’s time for a trip to the doctor. They’ll rule out other health conditions that could be causing your symptoms or compromising your digestive enzyme production. Typically, your doc will test your pancreatic enzyme levels or take a stool sample to collect more info.

Finding A Digestive Enzyme Supplement

While people with serious health conditions like cystic fibrosis or a pancreatic condition typically need prescription digestive enzyme medications, many folks can benefit from a dietary supplement.

Balduzzi recommends looking for an enzyme product that includes the enzyme trifecta: proteases, amylases, and lipases. Typically, products labeled ‘multi-enzyme’ contain the full spectrum. The Vitamin Shoppe brand Digest Extra, for example, contains more than a dozen different digestive enzymes for overall support.

Plus, “many quality digestive enzymes will also include an active probiotic, a specialized enzyme for milk sugars called lactase and an enzyme for gluten called ASP,” says Balduzzi. (To reap the benefits of both enzymes and probiotics, try Enzymedica Digest Gold + Probiotics.)

When shopping, you’ll notice that some digestive enzyme supplements are derived from animals, while others are derived from plants. While animal-derived enzymes are the most similar to those our body produces, plant-based enzymes are a fine option for herbivores, says Valdez.

Best Practices For Supplementing

Digestive enzymes aren’t like multivitamins that you pop just once per day. If you want them to work their magic, you’ve got to take them with every meal.

“Drink a small glass of water and take the enzyme with the first few bites of the meal to ensure that the food you’re eating and the enzymes hit the digestive tract at the same time,” says Rivas.

You should notice an immediate difference: less gas, fewer stomach aches and cramps, reduced bloating, and more shapely stools.

If you don’t find GI relief after a week of supplementing, Valdez recommends heading back to your doctor, who can either write you a prescription enzyme or investigate if other gut issues are at the root of your symptoms.

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Uncooperative stomach holding you hostage?

Stomach aches and emergency sprints to the bathroom aside, your gut has a major impact on the rest of your body—and your overall health. While a nutritious, balanced diet goes a long way in giving your gut the nutrients it needs to rock and roll, a few carefully selected supplements can also help keep your gut in tip-top shape.

The four supplements Health Enthusiast Chris from our Little Falls, NJ store takes to nourish a happy, healthy gut?

• a multivitamin
• a probiotic
• fiber
• digestive enzymes

Check out this video to learn why:

My Digestive Health Essentials

Related: 5 Ways You’re Sabotaging Your Gut Health

Want to give Chris’ favorites a try? Check out the The Vitamin Shoppe brand One Daily Men’s Multi, The Vitamin Shoppe brand Ultimate 10 Probiotic 13 billion, The Vitamin Shoppe brand Miracle Fiber, and The Vitamin Shoppe brand Digestive Enzymes.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy, Staying Fit, and Keeping It Keto today!

Though many of us grew up thinking of herbs as mere pizza toppings, growing interest in cleaning up our diets, managing our health naturally, and redefining self-care has put the true power of herbs front and center. (Literally, ashwagandha-infused lattes and body-balancing herbal supplements are everywhere.)

If you’re interested in incorporating herbs into your own routine, here are five on-fire options to consider.

1. Ashwagandha

This herb—also known as Withania somnifera—is perhaps the best-known of a group of herbs and other plants referred to as adaptogens. Though unique in their own ways, adaptogens all help the body adapt to and manage stress. How? By promoting balanced nervous systems, immune systems, and hormones.

Because of this, ashwagandha has become the herb for people dealing with stress. (It’s helpful both for chronic stress and unusually stressful periods.)

One study published in the Indian Journal of Psychological Medicine, for example, found that stressed people who supplemented with ashwagandha (300 milligrams a day) for two months reported increased feelings of balance. They also experienced decreases in cortisol (the ‘stress hormone’) levels.

Related: Cortisol Is Dragging You Down—Here’s How To Take Control Of It

You’ll find ashwagandha in all sorts of capsule supplements (like plnt brand’s natural, non-GMO Ashwagandha), but it’s also popping up in liquid supplements, which are easy to add to teas and other beverages. One milliliter of plnt brand’s Liquid Ashwagandha provides 500 milligrams of the herb.

One note: Some people find ashwagandha to be stimulating. Experiment with when you take it during the day to gauge the timing that works best for you.

2. Bitter Melon

Eaten as a vegetable throughout a number of countries in Asia, bitter melon—and particularly its extract—has gained acclaim for its potential benefits for our metabolic health. (In traditional medicines, it was also used to support overall health and bolster immune function.)

Recent research suggests that bitter melon extract, which is high in antioxidants (particularly phenols and flavonoids), may promote healthy blood sugar—and even a healthy weight.

To reap bitter melon’s benefits, look for a supplement like plnt brand’s Bitter Melon Extract capsules, which provide 500 milligrams per serving.

3. Kava

Another power player in the world of stress management, the herb kava has been around the block a time or two—and recently made its way back into the spotlight.

Made from the roots of a plant long used by tribal communities in the South Pacific, kava supports an overall sense of calm. Because of this, it’s often used to promote healthy sleep.

How it works: Compounds in the plant known as kavalactones interact with GABA receptors in our brain, which help keep our neurons from being over-stimulated. This effectively helps our brain—and thus our mood—stay balanced.

Most experts recommend using kava when you’re feeling particularly stressed or sleepless, instead of as an everyday supplement. (Excess long-term use has been linked to some liver issues.)

When the going gets tough, try a kava supplement like plnt brand’s Liquid Kava, which contains the equivalent of 500 milligrams of dried kava root.

It’s the perfect addition to a nighttime cup of tea—or even a Calming Chamomile Kava Latte.

4. Dandelion Root

As a kid, you probably never considered consuming the dandelions that lined your sidewalk. However, these little yellow flowers actually offer some notable health benefits.

Used for generations in traditional tonics and elixirs, dandelion root is now popular in a variety of teas and supplements.

Its main purposes: to support digestion and liver health, and promote proper water balance in the body. You’ve likely seen dandelion in teas and other products formulated to help your body ease bloating and temporarily flush out excess water.

Dandelion also contains a number of vitamins and minerals and supports overall health by acting as an antioxidant.

If you don’t dig the flavor of dandelion tea (it has a bold, robust flavor), look for it in capsule form. Every plnt brand Dandelion Root capsule provides 450 milligrams of organic dandelion root for easy supplementation.

5. Rhodiola

Rhodiola and its benefits have been studied for decades. In fact, it was actually used to support athletic performance by the U.S.S.R. during the Cold War.

Like other adaptogens, rhodiola—which comes from a flowering plant—helps our nervous system and adrenal glands respond to stress healthily.

Related: The Best Adaptogens For Every Wellness Need

In regards to athletic performance, specifically, research suggests rhodiola supports athletes’ immune systems. (Often they take a hit during regular rigorous training.)

One Journal of Strength & Conditioning Research study found that supplementing with rhodiola helped cyclists maintain lower heart rates during exercise—and improve time trial performance.

You don’t have to be a competitive athlete to benefit from rhodiola, though. The herb can be helpful for anyone looking to support their immune health, energy levels, and overall well-being.

Give rhodiola a try with a simple supplement, like plnt brand’s Rhodiola, which contains 500 milligrams of rhodiola root extract per capsule.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy, Staying Fit, and Keeping It Keto today!

Feel like you’re walking around in zombie mode, running on batteries that aren’t fully charged?

A healthy lifestyle—built on regular exercise, veggie-filled meals, and quality sleep—goes a long way in helping our bodies feel energized and function efficiently. From there, a few smart supplements can fill in any gaps and make sure we’re firing on all cylinders.

The four supplements Health Enthusiast Eric takes for a daily brain boost?

• a multivitamin
• vitamin B12
• Carnipure l-carnitine
• rhodiola rosea

Check out this video to learn why:

My Energy & Vitality Essentials

Related: 5 Foods And Drinks That Are Zapping Your Energy

Want to give Eric’s favorites a try? Check out the BodyTech Men’s Sport One Daily Multivitamin, The Vitamin Shoppe brand Rhodiola Rosea, The Vitamin Shoppe brand Carnipure L-Carnitine, and plnt brand Whole-Food Vitamin B-12.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

Lately, it seems like everyone is adding magnesium to their wellness routines—and for good reason. The mineral supports everything from our nerves and sleep to our digestion and muscle health—but with so many types of supplements out there, finding the right fit for your needs can be tough. This guide will help you sift through the clutter.

Magnesium’s Many Benefits

“One of the body’s most vital minerals, magnesium plays a key role in over 300 different reactions that affect our health,” explains Anthony Balduzzi, N.M.D., founder of The Fit Father Project and The Fit Mother Project. “It controls essential body functions like ATP (energy) production, nerve signaling, protein synthesis, and blood pressure regulation.”

Magnesium also plays a role in immune function, blood sugar control, vitamin D metabolism, and even mood, adds Josh Axe, D.N.M., C.N.S., D.C, member of The Vitamin Shoppe Wellness Council and author of Keto Diet.

Why Supplement With Magnesium?

Magnesium is an essential nutrient, which means our bodies cannot make it themselves. Instead, we have to get it from food (like spinach, nuts, and pumpkin seeds). The issue is, close to half of Americans don’t reach their daily needs, says Monisha Bhanote, M.D., F.A.S.C.P., F.C.A.P. (That’s 420 milligrams for men and 320 milligrams for men.) To make matters worse, research shows that stress—something we face on the regular—further depletes our magnesium levels.

Related: 5 Key Nutrients You REALLY Don’t Want To Miss Out On

That’s why many health and nutrition experts now recommend supplementing with magnesium.

Types Of Magnesium Supplements

Of course, finding the right magnesium supplement for your specific needs isn’t quite that simple. Here’s the breakdown of seven types of magnesium on store shelves.

1. For Sleep: Magnesium Glycinate

Have a hard time falling and staying asleep? Magnesium can help with that. In fact, research suggests that supplementing with any type of magnesium can help with occasional sleeplessness.

“What’s special about magnesium glycinate, though, is that it includes the amino acid glycine,” explains Axe. In large amounts, this amino is known for its calming properties.

One major bonus: Well-absorbed magnesium glycinate tends to be the gentlest form of magnesium on the stomach. Translation: no midnight bathroom runs.

To reap the benefits, take between 100 and 300 milligrams an hour or two before bed, recommends Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics.

2. To Ease Constipation: Magnesium Oxide

Because it’s relatively cheap to produce, magnesium oxide is one of the most common forms of magnesium out there.

However, this cheaper form of magnesium is less bioavailable than other forms of and, for that reason, can cause stomach upset.

While not ideal in many circumstances, Bhanote recommends taking magnesium oxide when you’re having trouble going to the bathroom. Just drink plenty of water when taking it, since increased trips to the toilet can dehydrate you.

Related: 6 Possible Reasons Why You’re So Constipated

“Start with half the bottle’s recommended dosage,” she suggests. If you don’t see the desired effect within an hour, take the second half the dose.

Since it’s not as bioavailable, just don’t rely on this one to boost your magnesium stores much.

3. For Digestive Health: Magnesium Citrate

If you’re after more regular digestion but don’t need something as intense as magnesium oxide, go for magnesium citrate.

In magnesium citrate, the mineral is bound to citric acid, a mild laxative in its own right, says Balduzzi. So, while it’s better-absorbed than magnesium oxide, magnesium citrate can still lead to looser stools. That’s why Valdez recommends it for those experiencing occasional constipation or indigestion.

Bonus: Research has also found magnesium citrate to be effective at reducing leg cramps in pregnant women.

Though you’ll most often find magnesium citrate in powdered form, it’s also available in tablets. To support healthy digestion, take 195 to 200 milligrams per day. Just make sure there’s a bathroom nearby the first few times, in case your stomach reacts strongly. And, like with magnesium oxide, stay extra hydrated.

4. For Keeping It Natural: Ionic Magnesium

If you’re all about naturally-sourced supplements, try ionic magnesium. This unique form of the mineral is naturally-occurring and pure, typically harvested from mineral-rich bodies of water.

In this form, magnesium comes alongside small amounts of other minerals, like potassium. Stable in liquid form, ionic magnesium mixes well into drinks and foods. Plus, the body absorbs it easily.

Since this mineral solution has a strong taste, try adding it to juice or smoothies.

5. For Easing Aches: Magnesium Sulfate

If you’ve ever taken an Epsom salt bath, you’re already familiar with the soothing quality of magnesium sulfate, which is a salt form of magnesium.

While there isn’t extensive research on Epsom salt baths, theory suggests the mineral quickly absorbs through the skin when you soak in it. The result: It hits your muscles fast.

No, soaking in magnesium won’t increase your blood levels, but it can soothe your muscles.

“Epsom salt baths can reduce muscle cramps and pain, which is why they’re a go-to for athletes,” explains Axe.

Most Epsom salt formulas suggest adding at least two cups of the salt to your bath and soaking for 20 minutes or so. It’s a great way to unwind after a long day or tough workout.

Word to the wise: Never ingest magnesium sulfate. You’ll most definitely experience terrible diarrhea, says Balduzzi.

6. For Easy Absorption: Magnesium Chloride

Magnesium chloride (typically extracted from brine or sea water) also absorbs through the skin. Given that, you’ll often find it in magnesium body creams or oils.

Research has shown that applying magnesium chloride to the arms and legs reduced pain in people with fibromyalgia, suggesting that the skin is, in fact, a viable method of entry for the supplement.

For that reason, Axe recommends anyone who struggles with digestive issues—especially malabsorption—opt for this form of magnesium. Look for a cream or oil that clearly calls out magnesium chloride and contains few other ingredients.

7. For Mental Well-Being: Magnesium L-Threonate

New to the magnesium supplement scene, magnesium l-threonate is emerging as a promising form of the mineral.

“This is the only form of magnesium that has the ability to cross the blood-brain barrier, which means it’s more available to support the metabolism and function of key brain neurons,” explains Balduzzi. For that reason, some new research suggests that magnesium l-threonate can be used to support mood issues.

This form of magnesium has even been anecdotally touted as a nootropic, used by CEOs and Silicon Valley types for boosting cognitive performance, says Balduzzi. Most magnesium l-threonate supplements contain 130 to 200 milligrams of magnesium per serving.

Magnesium Best Practices

As always, talk to your healthcare provider before adding a new supplement to your routine—especially if you’re on any prescription medications.

If you notice any diarrhea or abdominal cramping when supplementing, consider dialing back the dosage or trying a different form of the mineral.

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