What Is Magnesium Aspartate?

Frozen block of spinach
Magnesium occurs naturally in dark, leafy greens. (Image: Siri Stafford/Digital Vision/Getty Images)

Magnesium is a mineral essential for blood pressure and blood sugar regulation, muscle and nerve function, and the construction of protein, bone and DNA. Magnesium aspartate is one of the better supplemental forms of magnesium, but it does interact with a number of drugs, including HIV medication dolutegravir. Whether or not you are on other medications, talk to your physician before taking a magnesium supplement.

Supplemental Magnesium

Magnesium supplements are sold in a number of preparations. Of these, magnesium aspartate is among the most bioavailable, or readily absorbed by the body, the Office of Dietary Supplements reports. When you look at the nutrition facts label on a bottle of magnesium aspartate, note that the label reports the amount of elemental magnesium.

Dietary Requirements

Based on dietary surveys, the Office of Dietary Supplements reports that Americans fail to consume adequate quantities of magnesium. A magnesium aspartate supplement may help you meet your recommended dietary allowance of 400 milligrams for men and 310 milligrams for women per day.

Natural Sources

Magnesium is found in a variety of foods including nuts, seeds, legumes, leafy greens, dairy products and fortified foods. Bran cereal is a particularly good source of magnesium, with around 93 milligrams per 1/2- cup serving. Brown rice is another option, with 86 milligrams per cup.

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