How to Use Magnesium for Bone Health:

• Recommended Form: Magnesium citrate or glycinate for better absorption.
• Dosage: 300–400 mg/day for adults, preferably taken with vitamin D and calcium.
• Diet Tips: Include leafy greens (spinach, Swiss chard), nuts (almonds, cashews), and seeds (pumpkin, sunflower).
• Tip: Avoid high doses of calcium without magnesium, as it may lead to calcium buildup in soft tissues and joints.

2. Diabetes and Blood Sugar Control

Magnesium plays a key role in glucose metabolism and insulin sensitivity. Several studies have shown that individuals with low magnesium levels are at a higher risk of developing type 2 diabetes.

How to Use Magnesium for Diabetes:

• Recommended Form: Magnesium chloride or magnesium taurate (taurine also benefits insulin regulation).
• Dosage: 250–350 mg/day, ideally after meals to reduce glucose spikes.
• Diet Tips: Add whole grains (quinoa, brown rice), beans (black beans