Magnesium is a vital mineral for a healthy life. It has various critical bodily roles, such as regulating muscle and nerve function, bone and protein formation, and blood pressure regulation. However, a person should take guidance from a dietitian before consuming a magnesium supplement. Because taking a high amount of magnesium can cause toxicity.
Magnesium is the fourth most substantial mineral in your body. Research indicates that more than 300 metabolic processes, including energy production, the transmission of nerve signals, regulation of blood pressure, and muscular contraction, depend on it to preserve human health.
Low degrees may result in various illnesses, such as heart disease, type 2 diabetes, mood disorders, and migraines. Although this mineral is present in several whole foods like legumes, green leafy vegetables, nuts, and seeds, two-thirds of people in the Western world do not meet their magnesium requirements with diet independently.
To increase intake, several people turn to supplements. However, as numerous variations of supplemental magnesium exist, it can be impossible to know which one is most beneficial and effective for your requirements. Magnesium and additional minerals are obtained primarily by eating a decent diet filled with various foods. Sometimes it can be impossible to attain the required minerals, so your health care provider might propose a mineral supplement. Additionally, some people have health situations or are on medications that need them to take a mineral supplement.
The HealthifyMe Note
Magnesium involves various biochemical reactions in the body. It has immense health benefits, supports bone and heart health, combats depression and anxiety, manages blood sugar levels, etc. There are various types of magnesium; specific types get advised for certain conditions.
Types of Magnesium
There are at least 11 different magnesium types. Particular sorts of magnesium can require for certain circumstances. There are pros and cons for various kinds of magnesium, such as how well the body consumes them.
A study indicates that magnesium aspartate is a mixture of aspartic acid and magnesium, which comprises a salt. Research suggests that it is one of the more effortlessly absorbed forms of magnesium accessible as a dietary supplement. Magnesium aspartate is frequently stirred with zinc to boost serum testosterone degrees. However, the evidence on the effectiveness of this supplement is conflicting.
Magnesium citrate is a widely utilised type of magnesium in salt form and is recommended for treating constipation. It is a mixture of magnesium bound with citric acid, a solvent that provides citrus fruits with their tart flavour. Magnesium citrate often arrives in powder form that is stirred with liquid to take orally. Seizing magnesium citrate for constipation may boost the number of bowel movements that arise and soften stool. But unless your doctor advises it, you should only use it for a maximum of one week.
Magnesium citrate helps empty the colon in trial for a colonoscopy or other methods, and it helps boost magnesium levels in the body. It is one of the greatly bioavailable and absorbable aspects of magnesium.
A study indicates that magnesium chloride, a variety of magnesium and chlorine, is set up commonly in seawater and salt lakes. It helps boost magnesium degrees in people impaired in the mineral. You can discover magnesium chloride in capsule or tablet form or as slivers that can be positioned in the bath or utilised as a foot soak.
Magnesium oxide is a salt that is a mixture of magnesium and oxygen. This form of magnesium is generally present over the counter in tablet, powder, or capsule form. Magnesium oxide also comes in a liquid form as milk of Magnesia, a popular remedy for constipation.
Heartburn relief and stomach discomfort are other reasons people use magnesium oxide. Occasionally people use magnesium oxide as a dietary supplement if they cannot get sufficient magnesium through their diet.
Magnesium malate is a salt mixture made of malic acid and magnesium. Studies done in mice show that magnesium malate may be simpler to absorb and enable you to maintain an elevated magnesium level in your blood than other aspects. Magnesium malate is usually seized orally with food.
Magnesium malate gets utilised to treat situations that over-excite the neuromuscular system, such as chronic fatigue syndrome and fibromyalgia, to lessen pain and soreness. However, to prove these advantages, more research is necessary.
Magnesium taurate includes the amino acid taurine. Research indicates that sufficient intakes of taurine and magnesium fiddle a role in governing blood sugar. Thus, this particular form may facilitate healthy blood sugar degrees.
Magnesium and taurine also benefit healthy blood pressure. A current animal study indicated that magnesium taurate considerably lessened blood pressure in rats with elevated levels, implying that this form may strengthen heart health. Magnesium taurate may be a decent form for regulating high blood sugar and high blood pressure, though more research is essential.
It is a salt constructed from stirring magnesium and lactic acid. Research indicates that your blood cells and muscles naturally generate magnesium lactate, and your digestive system effortlessly absorbs it. Because this aspect of magnesium is effortlessly absorbed, it is an outstanding option for people required to take vast doses since it can absorb more quickly than some other categories. In addition, supplementing an individual with magnesium lactate can replete a magnesium deficiency, relieve leg cramps in pregnant women, and deliver pain relief during your menstrual cycle.
Amino acid glycine stirs with magnesium to construct magnesium glycinate. On its own, glycine is prominent as sleep assistance and utilised to deal with inflammation and related situations like diabetes.
Magnesium glycine may have stress-relieving or steadying abilities that lessen the consequences of depression, anxiety, sleep disturbances, and stress. However, most of the indication behind these uses is anecdotal, and more scientific study is required.
Magnesium orotate stirs magnesium with a substance utilised for developing genetic material named orotic acid. Orotic acid transfers magnesium to the cells and is also an antioxidant. Magnesium orotate relates to heart health and energy output. More research is required to determine whether magnesium orotate is worth its elevated cost.
Magnesium sulphate helps cure constipation when consumed orally. However, magnesium sulphate can result in severe side impacts if taken over the correct dose. Talk to your doctor about consuming magnesium sulphate orally and avert taking it if you have nausea, stomach pain, vomiting, or other indications.
Magnesium L-Threonate is a salt mixture made of Threonic acid and magnesium. Threonic acid is a water-soluble substance derived after the breakdown of vitamin C, and it can be absorbed easily. According to an animal-based study, it is highly effective for increasing magnesium concentration in brain cells. Additionally, it can help to manage certain brain disorders such as depression and memory loss. Nonetheless, more studies are necessary.
The HealthifyMe Note
There are at least 11 magnesium types, including magnesium citrate, magnesium oxide, magnesium aspartate, magnesium chloride, magnesium lactate, magnesium malate, magnesium taurate, magnesium glycinate, magnesium orotate, magnesium sulphate, and magnesium L-Threonate.
Choosing a Magnesium Supplement
Research findings suggest many communities in the United States do not get sufficient magnesium from their diet, particularly men over seventy and teenagers. A supplement can enable you to attain the approved daily intake, particularly if you cannot alter your diet.
Magnesium can assist in specific situations such as heartburn, constipation, or indigestion. There are many rehearsals for these goals, and you can speak to a pharmacist or doctor about which would be adequate for you. Many people think that magnesium supplements help alleviate stress and anxiety and enable the nervous system to calm down. Magnesium gets chosen based on how much an individual obtains from their diet. It also depends on how much they need depending on their gender, age, and body type.
Magnesium Supplements: Are They Healthy?
If you do not have low magnesium degrees, no information indicates that taking a supplement will deliver any measurable advantage. Yet, if you are impaired, attaining this mineral from whole foods is constantly the best preliminary strategy. Research indicates that magnesium exists in a variety of foods, including:
- Legumes: Black beans, edamame
- Vegetables: Spinach, avocado, kale,
- Nuts: Almonds, cashews, peanuts,
- Whole grains: Oatmeal, whole wheat
- Others: Dark chocolate
If you cannot get enough magnesium through your diet, it may be helpful to consider taking a supplement. Specific populations may be at a tremendous risk of deficiency, comprising older adults and people with digestive disorders, type 2 diabetes, and alcohol dependence.
Dosage and Possible Side Effects
The average proposed daily amount of magnesium is 420mg for men and 320mg for women. However, in the case of pregnant women, the daily requirement is 350-260 mg. The quantities in different supplement formulations may differ, so search the label to ensure you take the most reasonable dose.
Magnesium supplements are commonly deemed safe for most people. Once you have attained adequate levels, your body will excrete any abundance through urine. However, distinct forms or undue doses may cause mild indications like diarrhoea or upset abdomen. Although extraordinary, magnesium toxicity can happen. Suppose you have kidney disease or deplete substantial quantities of this mineral. In that case, you may be at tremendous risk. A study indicates that signs of toxicity comprise vomiting, nausea, diarrhoea, muscle weakness, irregular breathing, lethargy, and urinary retention.
It is constantly a good idea to ask your healthcare provider before expanding any dietary supplements to your habit. Most adults require 320–420 mg of magnesium daily, and a supplement may be guaranteed if you cannot meet your diet’s requirements. Usually, they are safe, but you may want to talk to a health expert before starting.
If you are considering taking a magnesium supplement, keep in mind that there is a conventionally acceptable upper limit. Magnesium, found in many foods and beverages, is not toxic and should not be avoided. Your body can generally manage any abundance eaten in foods or drinks.
Food Sources of Magnesium
Many foods have magnesium, including nuts, whole grains, milk products, legumes, seeds, salmon, meat, and leafy green vegetables. Other nutrients like breakfast cereals have magnesium expanded to them. A study indicates that excellent food references for magnesium include:
- Fatty fish
- Dark chocolate
- Pumpkin seeds
- Lima beans
- Tuna fish
- Brown rice
Magnesium plays an essential role in human fitness, and low levels are linked to several adverse effects, comprising heart disease, depression, and diabetes. Therefore, you may want to contemplate supplements if you are not reaping enough of this mineral in your diet. Many aspects exist, some of which may enable relief of heartburn, constipation, and other illnesses. If you are unsure which one is good for you, ask your healthcare provider.
Magnesium is a crucial nutrient required for many procedures in the body. Getting sufficient amounts through your diet alone might be complicated, so a supplement could enable you to meet your daily requirements. Other medical problems like constipation, heartburn, and indigestion can also deal with some forms of magnesium. If you are worried about magnesium consumption or suspect a deficiency, examine supplementation with your health care provider.
Frequently Asked Questions (FAQs)
Q. What is the best kind of magnesium to take?
A. Magnesium chloride is one of the favourable kinds of magnesium to take. Though magnesium chloride only includes around 12% elemental magnesium, it has a remarkable absorption rate and is the best means of magnesium to take for detoxing the tissues and cells.
Q. What is the healthiest form of magnesium?
A. Magnesium citrate is one of the most widespread magnesium formulations and can be effortlessly purchased online or in shops worldwide. In addition, some study suggests that this kind is among the most bioavailable aspects of magnesium, meaning that it can absorb more efficiently in your digestive tract than other forms.
Q. What is the best magnesium to take daily?
A. Orally, magnesium citrate is the reasonably absorbed form (but it is tied to a big molecule, so there is a tinier amount of magnesium by weight). On the other hand, magnesium oxide is the most badly absorbed form. Still, it has elevated magnesium per weight so you may get more basic magnesium from the same quantity of magnesium oxide.
Q. Which is better, magnesium citrate or magnesium glycinate?
A. Magnesium citrate is most beneficial for people undergoing constipation, while the glycinate form is more helpful for conditions like insomnia, anxiety, chronic stress, and inflammatory situations.
Q. Which magnesium is best for sleep and anxiety?
A. Magnesium glycinate is often utilised for its calming consequences in treating depression, anxiety, and insomnia. Magnesium glycinate is a mixture of magnesium and the non-essential sleep-inducing amino acid glycine.
Q. How much and what kind of magnesium should I take?
A. Magnesium is crucial for many aspects of health. The approved daily intake is 400–420 mg per day for men and 310–320 mg per day for women. You can obtain this mineral from both supplements and food. Magnesium glycinate is one of magnesium’s vastly bioavailable and absorbable structures and is also the least inclined to induce diarrhoea. Therefore, it is the safest choice for rectifying a long-term deficiency.
Q. Which is better, magnesium citrate or magnesium oxide?
A. Magnesium citrate is more effortlessly consumed and more bioavailable than magnesium oxide. In addition, because of the high percentage of magnesium in magnesium citrate supplements, these supplements do not require to include as much total magnesium to have the same consequence as magnesium oxide supplements.
Q. What type of magnesium is best for restless legs?
A. Magnesium citrate may be the vastly effective kind if you want to strive for a supplement. However, if magnesium is deficient, there may be other advantages to boosting your consumption of this nutrient. And other cures are accessible for leg cramping that may help.
Q. What kind of magnesium is calm?
A. Natural Calm is magnesium carbonate and citric acid. The powder formulations that include magnesium citrate are developed with a proprietary mixture of citric acid and magnesium carbonate. Magnesium carbonate and citric acid, when incorporated with water, build a magnesium citrate solution.
Q. Is it OK to take magnesium glycinate every day?
A. Taking periodic doses of dietary magnesium supplements, encompassing magnesium glycinate, can result in adverse consequences, including nausea, diarrhoea, and stomach cramps. In addition, incredibly high magnesium inputs can lead to an irregular heartbeat and potentially a cardiac arrest, which can be hazardous.