Which magnesium is best and how do you choose? At WHAT.EDU.VN, we understand finding the right magnesium supplement can feel overwhelming. We’ll break down the different types, their benefits, and help you determine the best option for your individual needs. Learn about magnesium benefits, magnesium deficiency, and magnesium supplementation. If you still have questions, feel free to ask them on WHAT.EDU.VN for free!
1. Understanding Magnesium and Its Importance
What is Magnesium?
Magnesium is an essential mineral that plays a crucial role in hundreds of bodily functions. It’s involved in everything from energy production and muscle function to nerve transmission and bone health. Without enough magnesium, your body can’t operate at its best.
Why is Magnesium Important for Our Health?
Magnesium is vital for maintaining overall health. It contributes to:
- Muscle Function: Magnesium helps muscles contract and relax properly, preventing cramps and spasms.
- Nerve Function: It supports healthy nerve transmission, reducing the risk of nerve-related issues.
- Energy Production: Magnesium is essential for converting food into energy, combating fatigue.
- Bone Health: It plays a key role in bone formation and density, helping to prevent osteoporosis.
- Heart Health: Magnesium helps regulate heart rhythm and blood pressure, reducing the risk of heart disease.
What Happens When You Don’t Get Enough Magnesium?
A magnesium deficiency can lead to a range of symptoms, including:
- Muscle cramps and spasms
- Fatigue and weakness
- Irregular heartbeat
- Headaches
- Anxiety and irritability
- Sleep problems
- High blood pressure
2. Different Types of Magnesium Supplements: A Comprehensive Guide
Navigating the world of magnesium supplements can be tricky. Here’s a breakdown of the most common types:
2.1. Magnesium Oxide
- What it is: Magnesium oxide is a compound formed with magnesium and oxygen.
- Absorption Rate: It has a relatively low absorption rate compared to other forms.
- Benefits: Primarily used for short-term relief of constipation and heartburn.
- Who it’s best for: People seeking occasional relief from digestive issues.
- Things to consider: Due to its low absorption, it may not be the best choice for correcting a magnesium deficiency.
2.2. Magnesium Citrate
- What it is: Magnesium citrate is magnesium combined with citric acid.
- Absorption Rate: It’s one of the more easily absorbed forms of magnesium.
- Benefits: Commonly used for constipation relief and as a general magnesium supplement.
- Who it’s best for: Individuals looking for a readily available and well-absorbed magnesium supplement.
- Things to consider: Can have a laxative effect, so start with a low dose.
2.3. Magnesium Chloride
- What it is: Magnesium chloride is a salt compound of magnesium and chloride.
- Absorption Rate: Well-absorbed by the body, whether taken orally or topically.
- Benefits: Supports muscle function, nerve function, and may help with skin health when used topically.
- Who it’s best for: People looking for a versatile magnesium supplement that can be taken orally or applied to the skin.
- Things to consider: Can sometimes cause digestive upset in high doses.
2.4. Magnesium Lactate
- What it is: Magnesium lactate is magnesium bound to lactic acid.
- Absorption Rate: Easily absorbed and gentle on the digestive system.
- Benefits: Supports muscle function and may be beneficial for people with sensitive stomachs.
- Who it’s best for: Individuals who need magnesium but experience digestive issues with other forms.
- Things to consider: May be less readily available than other types.
2.5. Magnesium Malate
- What it is: Magnesium malate combines magnesium with malic acid, a natural fruit acid.
- Absorption Rate: Well-absorbed and may have energizing effects.
- Benefits: Supports energy production, muscle function, and may help with fibromyalgia symptoms.
- Who it’s best for: People seeking an energy boost and those with muscle pain or fatigue.
- Things to consider: May not be the best choice for those with severe kidney issues.
2.6. Magnesium Taurate
- What it is: Magnesium taurate combines magnesium with taurine, an amino acid.
- Absorption Rate: Well-absorbed and may have cardiovascular benefits.
- Benefits: Supports heart health, blood sugar control, and nerve function.
- Who it’s best for: Individuals concerned about heart health and blood sugar levels.
- Things to consider: More research is needed to fully understand its benefits.
2.7. Magnesium Glycinate
- What it is: Magnesium glycinate (also known as magnesium bisglycinate) is magnesium bound to glycine, an amino acid.
- Absorption Rate: Highly absorbable and gentle on the stomach.
- Benefits: Promotes relaxation, improves sleep quality, and supports bone health.
- Who it’s best for: People with insomnia, anxiety, or those seeking a calming magnesium supplement.
- Things to consider: May be more expensive than other forms.
2.8. Magnesium Threonate
- What it is: Magnesium L-threonate is a newer form of magnesium that can cross the blood-brain barrier.
- Absorption Rate: Shown to increase magnesium levels in the brain.
- Benefits: Supports cognitive function, memory, and may help with anxiety and depression.
- Who it’s best for: Individuals looking to improve cognitive function and brain health.
- Things to consider: More expensive and may not be as widely available as other forms.
2.9. Magnesium Sulfate (Epsom Salt)
- What it is: A compound of magnesium, sulfur, and oxygen.
- Absorption Rate: Poorly absorbed when taken orally, but can be absorbed through the skin.
- Benefits: Primarily used for soaking to relieve muscle soreness, reduce swelling, and promote relaxation.
- Who it’s best for: People experiencing muscle aches, pains, or stress.
- Things to consider: Not intended for oral consumption as a primary magnesium source.
2.10. Magnesium Orotate
- What it is: Magnesium orotate combines magnesium with orotic acid.
- Absorption Rate: Some studies suggest it has good bioavailability and may enhance magnesium’s effects.
- Benefits: Supports heart health, energy production, and muscle function.
- Who it’s best for: Athletes or those looking to support cardiovascular health.
- Things to consider: More research is needed to confirm its benefits compared to other forms.
3. Comparing Magnesium Types: A Quick Reference Chart
| Magnesium Type | Absorption Rate | Main Benefits | Best For | Considerations |
|---|---|---|---|---|
| Magnesium Oxide | Low | Short-term constipation relief, heartburn | Occasional digestive issues | Not ideal for correcting magnesium deficiency |
| Magnesium Citrate | Medium-High | Constipation relief, general magnesium supplement | Readily available, well-absorbed | May have a laxative effect |
| Magnesium Chloride | High | Muscle function, nerve function, skin health | Versatile, oral or topical use | Can cause digestive upset in high doses |
| Magnesium Lactate | High | Muscle function, gentle on the stomach | Sensitive stomachs, those who experience digestive issues with other forms | May be less readily available |
| Magnesium Malate | High | Energy production, muscle function, fibromyalgia symptoms | Energy boost, muscle pain or fatigue | Not for those with severe kidney issues |
| Magnesium Taurate | High | Heart health, blood sugar control, nerve function | Cardiovascular health, blood sugar levels | More research needed |
| Magnesium Glycinate | Very High | Relaxation, sleep quality, bone health | Insomnia, anxiety, seeking a calming supplement | May be more expensive |
| Magnesium Threonate | High | Cognitive function, memory, anxiety, depression | Improving cognitive function and brain health | More expensive, may not be as widely available |
| Magnesium Sulfate | Poor (oral) | Muscle soreness relief, swelling reduction, relaxation | Muscle aches, pains, stress (used for soaking) | Not for oral consumption as a primary magnesium source |
| Magnesium Orotate | Good | Heart health, energy production, muscle function | Athletes, supporting cardiovascular health | More research needed to confirm benefits compared to others |
4. Factors to Consider When Choosing the Best Magnesium
Choosing the best magnesium supplement for you depends on several factors:
4.1. Your Individual Needs and Health Goals
- Are you looking to improve sleep? Magnesium glycinate may be a good choice.
- Do you have muscle cramps? Magnesium chloride or magnesium malate could be helpful.
- Are you concerned about heart health? Magnesium taurate or magnesium orotate might be beneficial.
- Do you have digestive issues? Magnesium lactate or magnesium glycinate are generally well-tolerated.
4.2. Absorption Rate and Bioavailability
The absorption rate of a magnesium supplement is crucial. Highly absorbable forms like magnesium glycinate, magnesium chloride, and magnesium taurate ensure your body can effectively use the mineral.
4.3. Potential Side Effects
Some magnesium supplements, like magnesium oxide and magnesium citrate, can cause digestive upset or have a laxative effect. If you have a sensitive stomach, opt for gentler forms like magnesium glycinate or magnesium lactate.
4.4. Interactions with Medications
Magnesium can interact with certain medications, such as antibiotics, diuretics, and proton pump inhibitors. Talk to your doctor or pharmacist to check for potential interactions before starting a new magnesium supplement.
4.5. Dietary Considerations
Consider your diet. Are you already getting magnesium from foods like leafy greens, nuts, and seeds? If not, you may need a higher dose supplement to meet your daily requirements.
5. Recommended Dosages and How to Take Magnesium
5.1. Understanding the Recommended Daily Allowance (RDA) for Magnesium
The RDA for magnesium varies depending on age and gender:
- Adult men: 400-420 mg per day
- Adult women: 310-320 mg per day
- Pregnant women: 350-360 mg per day
- Children: Varies by age, consult a healthcare professional
5.2. Determining the Right Dosage for Your Needs
The right dosage of magnesium depends on your individual needs and health conditions. It’s best to start with a low dose and gradually increase it as needed, while monitoring for any side effects. Consult with your doctor or a registered dietitian to determine the appropriate dosage for you.
5.3. Tips for Taking Magnesium Supplements Effectively
- Take magnesium with food: This can improve absorption and reduce the risk of digestive upset.
- Divide your dose: If you’re taking a high dose, divide it into smaller doses throughout the day.
- Avoid taking magnesium with calcium: Calcium can interfere with magnesium absorption. Take them at different times of the day.
- Stay hydrated: Drinking plenty of water can help prevent constipation, a common side effect of some magnesium supplements.
5.4. When to Take Magnesium: Morning or Night?
The best time to take magnesium depends on your goals:
- For energy: Take magnesium malate in the morning.
- For sleep: Take magnesium glycinate before bed.
- For general health: Take magnesium with a meal at any time of day.
6. Food Sources of Magnesium: Incorporating Magnesium into Your Diet
While supplements can be helpful, it’s best to get magnesium from whole food sources whenever possible.
6.1. Top Magnesium-Rich Foods
- Leafy green vegetables: Spinach, kale, collard greens
- Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds
- Legumes: Black beans, kidney beans, chickpeas
- Whole grains: Brown rice, quinoa, oats
- Dark chocolate: Yes, you can indulge a little!
- Avocados: A delicious and versatile source of magnesium
- Fatty fish: Salmon, mackerel, and tuna are good sources of magnesium.
- Bananas: A convenient source of magnesium.
6.2. Simple Ways to Increase Magnesium Intake Through Diet
- Add leafy greens to your salads and smoothies.
- Snack on nuts and seeds throughout the day.
- Choose whole grains over processed grains.
- Include legumes in your meals a few times a week.
- Enjoy a piece of dark chocolate as a treat.
- Add avocado to your sandwiches and salads.
7. Magnesium Deficiency: Recognizing the Symptoms and Getting Tested
7.1. Common Symptoms of Magnesium Deficiency
- Muscle cramps and spasms
- Fatigue and weakness
- Irregular heartbeat
- Headaches
- Anxiety and irritability
- Sleep problems
- High blood pressure
- Numbness or tingling in the extremities
7.2. Risk Factors for Magnesium Deficiency
- Poor diet
- Chronic stress
- Digestive disorders (e.g., Crohn’s disease, celiac disease)
- Type 2 diabetes
- Alcoholism
- Certain medications (e.g., diuretics, proton pump inhibitors)
- Older age (magnesium absorption decreases with age)
7.3. How to Get Tested for Magnesium Deficiency
The most common test for magnesium deficiency is a serum magnesium test, which measures the amount of magnesium in your blood. However, this test may not be accurate, as most magnesium is stored in your bones and tissues, not in your blood. A more accurate test is a red blood cell (RBC) magnesium test, which measures the amount of magnesium inside your red blood cells. Talk to your doctor about which test is right for you.
7.4. What to Do If You Suspect a Magnesium Deficiency
If you suspect you have a magnesium deficiency, see your doctor for testing and advice. They may recommend dietary changes, magnesium supplements, or other treatments.
8. Magnesium for Specific Conditions: Exploring the Research
Magnesium has been studied for its potential benefits in various health conditions:
8.1. Magnesium for Anxiety and Depression
Some studies suggest that magnesium may help reduce symptoms of anxiety and depression by regulating neurotransmitters and reducing inflammation in the brain. Magnesium glycinate and magnesium threonate are often recommended for these conditions.
8.2. Magnesium for Sleep
Magnesium can promote relaxation and improve sleep quality by regulating melatonin, a hormone that controls sleep-wake cycles. Magnesium glycinate is a popular choice for sleep.
8.3. Magnesium for Muscle Cramps
Magnesium helps muscles relax and contract properly, preventing cramps and spasms. Magnesium chloride and magnesium malate may be helpful for muscle cramps.
8.4. Magnesium for Heart Health
Magnesium helps regulate heart rhythm and blood pressure, reducing the risk of heart disease. Magnesium taurate and magnesium orotate are often recommended for heart health. A study in the American Journal of Clinical Nutrition found that higher magnesium intake was associated with a lower risk of sudden cardiac death in women.
8.5. Magnesium for Diabetes
Magnesium helps regulate blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes. A study in Diabetes Care found that higher magnesium intake was associated with a lower risk of developing type 2 diabetes.
8.6. Magnesium for Bone Health
Magnesium is essential for bone formation and density, helping to prevent osteoporosis. A study in the American Journal of Clinical Nutrition found that higher magnesium intake was associated with higher bone mineral density in women.
9. Potential Risks and Side Effects of Magnesium Supplementation
While magnesium is generally safe, it’s important to be aware of potential risks and side effects:
9.1. Common Side Effects of Magnesium Supplements
- Diarrhea
- Nausea
- Abdominal cramps
These side effects are more common with magnesium oxide and magnesium citrate. Lower doses and gentler forms like magnesium glycinate can help minimize these effects.
9.2. Who Should Avoid Magnesium Supplements?
- People with severe kidney disease
- People taking certain medications (e.g., diuretics, antibiotics)
9.3. Precautions and Warnings
- Talk to your doctor before taking magnesium supplements if you have any underlying health conditions or are taking medications.
- Start with a low dose and gradually increase it as needed.
- Monitor for any side effects and discontinue use if they become bothersome.
10. Debunking Common Myths About Magnesium
There are many misconceptions about magnesium. Let’s clear up some of the most common:
10.1. Myth: Everyone Needs a Magnesium Supplement
While many people could benefit from increasing their magnesium intake, not everyone needs a supplement. A healthy diet rich in magnesium-rich foods may be sufficient for some individuals.
10.2. Myth: All Magnesium Supplements Are the Same
As we’ve discussed, different types of magnesium have different absorption rates and benefits. Choosing the right form for your needs is crucial.
10.3. Myth: More Magnesium Is Always Better
Taking too much magnesium can lead to side effects like diarrhea and abdominal cramps. It’s important to stay within the recommended dosage range.
10.4. Myth: Magnesium Deficiency Is Rare
Magnesium deficiency is more common than you might think, especially among people with poor diets, chronic stress, or certain health conditions.
10.5. Myth: You Can’t Get Enough Magnesium From Food
A well-balanced diet rich in leafy greens, nuts, seeds, and whole grains can provide adequate magnesium for many people.
11. Magnesium Research and Studies: What Does the Science Say?
Numerous studies have investigated the role of magnesium in health and disease. Here’s a glimpse of what the research says:
11.1. Studies on Magnesium and Heart Health
- A study published in the American Journal of Clinical Nutrition found that higher magnesium intake was associated with a lower risk of sudden cardiac death in women.
- Research in the Journal of the American Heart Association suggests that magnesium supplementation may help lower blood pressure.
11.2. Studies on Magnesium and Diabetes
- A study in Diabetes Care found that higher magnesium intake was associated with a lower risk of developing type 2 diabetes.
- Research in the journal Magnesium Research indicates that magnesium supplementation may improve insulin sensitivity in people with type 2 diabetes.
11.3. Studies on Magnesium and Mental Health
- A meta-analysis in the journal Nutrients found that magnesium supplementation may reduce symptoms of anxiety.
- Research in Medical Hypotheses suggests that magnesium may have antidepressant effects.
11.4. Studies on Magnesium and Bone Health
- A study in the American Journal of Clinical Nutrition found that higher magnesium intake was associated with higher bone mineral density in women.
- Research in the journal Osteoporosis International indicates that magnesium supplementation may improve bone health in older adults.
12. Lifestyle Factors That Affect Magnesium Levels
Certain lifestyle factors can impact your magnesium levels, either increasing your need for it or depleting your stores:
12.1. Stress
Chronic stress can deplete magnesium levels as your body uses more of the mineral to cope with the physical and emotional demands of stress.
12.2. Alcohol Consumption
Excessive alcohol intake can interfere with magnesium absorption and increase its excretion through urine.
12.3. Caffeine Intake
High caffeine consumption can increase magnesium excretion, potentially leading to lower levels.
12.4. Exercise
Physical activity increases magnesium requirements as the mineral is essential for muscle function and energy production.
12.5. Medications
Certain medications, such as diuretics and proton pump inhibitors, can deplete magnesium levels.
13. Magnesium for Different Age Groups: Tailoring Supplementation
Magnesium needs vary across different age groups:
13.1. Magnesium for Children and Adolescents
Magnesium is important for bone growth, muscle development, and overall health in children and adolescents. Consult with a pediatrician before giving magnesium supplements to children.
13.2. Magnesium for Adults
Adults need adequate magnesium for energy production, muscle function, nerve transmission, and heart health.
13.3. Magnesium for Seniors
Older adults are at higher risk of magnesium deficiency due to decreased absorption and increased medication use. Magnesium supplementation may help improve bone health, muscle function, and cognitive function in seniors. A study published in Nutrition Reviews found that magnesium supplementation may improve muscle strength and physical performance in older adults.
14. Magnesium and Pregnancy: Supporting Maternal and Fetal Health
Magnesium is crucial during pregnancy for both the mother and the developing fetus:
14.1. Benefits of Magnesium During Pregnancy
- Helps prevent preterm labor
- Reduces the risk of preeclampsia
- Alleviates leg cramps
- Supports fetal bone and muscle development
14.2. Magnesium Dosage During Pregnancy
Pregnant women typically need 350-360 mg of magnesium per day. Talk to your doctor or midwife about the appropriate dosage for you.
14.3. Safety Considerations
Magnesium supplements are generally safe during pregnancy, but it’s important to consult with your healthcare provider before taking them.
15. Topical Magnesium: An Alternative Method of Absorption
Topical magnesium products, such as magnesium oil and Epsom salt baths, can be an effective way to increase magnesium levels:
15.1. How Topical Magnesium Works
Magnesium can be absorbed through the skin, bypassing the digestive system. This can be a good option for people who experience digestive upset with oral magnesium supplements.
15.2. Types of Topical Magnesium Products
- Magnesium oil (magnesium chloride in water)
- Epsom salt (magnesium sulfate)
- Magnesium lotions and creams
15.3. Benefits of Topical Magnesium
- Relieves muscle soreness and cramps
- Reduces stress and promotes relaxation
- Improves sleep quality
- May help with skin conditions like eczema
To use topical magnesium, simply massage magnesium oil or lotion onto your skin, or soak in an Epsom salt bath for 20-30 minutes.
16. Magnesium and Athletic Performance: Enhancing Energy and Recovery
Magnesium plays a vital role in athletic performance:
16.1. How Magnesium Supports Athletic Performance
- Helps convert food into energy
- Supports muscle function and contraction
- Reduces muscle cramps and fatigue
- Improves recovery after exercise
16.2. Best Types of Magnesium for Athletes
- Magnesium malate: For energy production
- Magnesium chloride: For muscle function
- Magnesium taurate: For heart health
16.3. Dosage Recommendations for Athletes
Athletes may need higher doses of magnesium to meet their increased requirements. Consult with a sports nutritionist or healthcare provider for personalized recommendations.
17. Understanding Chelated Magnesium: What Does “Chelated” Mean?
You may have seen the term “chelated” on magnesium supplement labels. Here’s what it means:
17.1. What Chelation Is
Chelation is a process in which a mineral is bound to an amino acid. This can improve the mineral’s absorption and bioavailability.
17.2. Benefits of Chelated Magnesium
- Improved absorption
- Reduced risk of digestive upset
- Better bioavailability
17.3. Common Types of Chelated Magnesium
- Magnesium glycinate (magnesium bound to glycine)
- Magnesium taurate (magnesium bound to taurine)
- Magnesium malate (magnesium bound to malic acid)
18. Choosing a High-Quality Magnesium Supplement: What to Look For
Not all magnesium supplements are created equal. Here’s how to choose a high-quality product:
18.1. Look for Third-Party Testing
Choose supplements that have been tested by a third-party organization like USP, NSF, or ConsumerLab. This ensures that the product contains what it claims to contain and is free from contaminants.
18.2. Check the Ingredient List
Make sure the supplement contains the type of magnesium you’re looking for and doesn’t contain unnecessary additives or fillers.
18.3. Read Reviews
See what other people are saying about the supplement. Look for reviews that mention the product’s effectiveness and any potential side effects.
18.4. Consider the Brand’s Reputation
Choose supplements from reputable brands that have a history of producing high-quality products.
19. Magnesium-Rich Recipes: Delicious Ways to Boost Your Intake
Here are a couple of recipes you can try to increase your magnesium intake:
19.1. Spinach and Almond Salad
Ingredients:
- 5 ounces spinach
- 1/2 cup sliced almonds
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- Combine spinach, almonds, and feta cheese in a bowl.
- Whisk together olive oil, lemon juice, salt, and pepper.
- Pour dressing over salad and toss to combine.
19.2. Black Bean and Quinoa Bowl
Ingredients:
- 1 cup cooked quinoa
- 1 cup cooked black beans
- 1/2 cup diced avocado
- 1/4 cup chopped red onion
- 1/4 cup chopped cilantro
- 2 tablespoons lime juice
- Salt and pepper to taste
Instructions:
- Combine quinoa, black beans, avocado, red onion, and cilantro in a bowl.
- Drizzle with lime juice and season with salt and pepper.
- Toss to combine.
20. When to See a Doctor: Addressing Magnesium Deficiency Concerns
While this article provides a comprehensive overview of magnesium, it’s not a substitute for medical advice. Here’s when to see a doctor:
20.1. If You Suspect a Magnesium Deficiency
If you’re experiencing symptoms of magnesium deficiency, such as muscle cramps, fatigue, or irregular heartbeat, see your doctor for testing and advice.
20.2. If You Have Underlying Health Conditions
If you have underlying health conditions like kidney disease or diabetes, talk to your doctor before taking magnesium supplements.
20.3. If You’re Taking Medications
Magnesium can interact with certain medications, so it’s important to talk to your doctor or pharmacist before starting a new magnesium supplement.
20.4. If You Have Concerns About Dosage or Side Effects
If you’re unsure about the appropriate dosage of magnesium or are experiencing bothersome side effects, consult with your doctor.
FAQ: Answering Your Burning Questions About Magnesium
What are the signs of magnesium deficiency?
Common signs include muscle cramps, fatigue, irregular heartbeat, headaches, anxiety, and sleep problems.
Can you take too much magnesium?
Yes, taking too much magnesium can cause diarrhea, nausea, and abdominal cramps.
What foods are high in magnesium?
Leafy greens, nuts, seeds, legumes, and whole grains are good sources of magnesium.
Is magnesium safe during pregnancy?
Magnesium supplements are generally safe during pregnancy, but it’s important to talk to your doctor first.
What is the best time of day to take magnesium?
For energy, take magnesium malate in the morning. For sleep, take magnesium glycinate before bed.
Can magnesium interact with medications?
Yes, magnesium can interact with certain medications like antibiotics, diuretics, and proton pump inhibitors.
Should I get tested for magnesium deficiency?
If you suspect you have a magnesium deficiency, see your doctor for testing and advice.
What is chelated magnesium?
Chelated magnesium is magnesium bound to an amino acid, which can improve its absorption and bioavailability.
Is topical magnesium effective?
Yes, topical magnesium products like magnesium oil and Epsom salt baths can be an effective way to increase magnesium levels.
What is the best type of magnesium for sleep?
Magnesium glycinate is often recommended for sleep due to its calming effects.
Conclusion: Finding the Best Magnesium for Your Unique Needs
Choosing the best magnesium supplement depends on your individual needs, health goals, and lifestyle. By understanding the different types of magnesium, their benefits, and potential side effects, you can make an informed decision and find the right supplement for you. Remember to consult with your doctor or a registered dietitian before starting any new supplement regimen.
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