Magnesium is a mineral that performs a important position in over 300 biochemical reactions within the physique (5). However completely different sorts of magnesium present completely different advantages. So realizing concerning the various kinds of magnesium can are available very helpful.
It helps protein synthesis, nerve functioning, blood glucose management, blood strain regulation, and power manufacturing,” says Daisy Mercer, MyFitnessPal registered dietitian (1).
However past these normal advantages, magnesium dietary supplements are gaining reputation for addressing particular wellness objectives like selling higher sleep, digestive regularity, and easing muscle stress (1, 6).
For those who’re contemplating a magnesium complement, there are some things to know concerning the completely different kinds. Maintain studying to study in case you may profit from taking a magnesium complement and the way to decide on the correct sort in your wants.
Ought to You Take A Magnesium Complement?
Important for a lot of bodily features, magnesium is in brief provide for a lot of. Information suggests that just about half of adults get insufficient magnesium by way of meals alone (5). So, a complement may very well be helpful for some. Seek the advice of a physician earlier than including new nutritional vitamins or vitamins to your routine, particularly in case you have underlying well being situations, are pregnant or nursing, or take medicines that will work together.
Individuals who won’t be getting sufficient magnesium embody:
- Older adults (1)
- Individuals with GI illnesses like celiac and Crohn’s illness (5)
- Individuals with sort 2 diabetes (5)
- Individuals with alcohol dependence (1)
- Athletes (1)
- Individuals taking sure medicines (5)
Dietary supplements might be useful for individuals with sure well being situations, like:
That stated, taking magnesium dietary supplements once you don’t really need them isn’t an ideal thought. Supplementation can result in unwanted effects like diarrhea, nausea, or an upset abdomen, particularly if taken in excessive doses (1).
And Mercer says you’re unlikely to want a complement in case you devour a balanced eating regimen (5).
Kinds of Magnesium
Some types of magnesium are simpler on the digestive system, making them a sensible choice for selling rest and sleep (6). Others could also be tougher in your physique to soak up, however might be efficient for situations like heartburn (5).
Right here’s a fast overview of six completely different kinds of magnesium, plus the conditions they might help goal.
Citrate
- What it’s finest for: This manner might help relieve occasional constipation (4). It really works by drawing water into the intestines and softening stool (4).
- Further concerns: Some persons are delicate to magnesium citrate and will expertise unwanted effects akin to cramping or diarrhea (4).
Glycinate
- What it’s finest for: This kind is a well-liked selection for rest and sleep as a result of it combines magnesium with glycine, an amino acid identified for its calming results (6). This will likely improve the mineral’s skill to cut back stress and promote restful sleep (6).
- Further concerns: It’s light on the abdomen, making it perfect for many who expertise digestive points with different kinds of magnesium (6). Whereas many types of magnesium might assist with rest, nervousness, sleep, and stress, I typically recommend magnesium glycinate since it’s much less more likely to trigger unwanted effects (6).
Oxide
- What it’s finest for: This one is incessantly used to alleviate heartburn (5). Nevertheless, it has decrease bioavailability in comparison with different kinds, that means the physique absorbs much less of the mineral from this complement (5).
- Further concerns: Whereas magnesium oxide is useful for managing acid reflux disease, it may well have a laxative impact, so it’s not perfect for people who find themselves susceptible to abdomen discomfort (5).
In regards to the Specialists
Samantha Cassetty, MS, RD, is a nationally acknowledged meals and vitamin knowledgeable, media persona, vitamin marketing consultant, and creator. Cassetty is a former vitamin director for Good Housekeeping and the co-author of the e book Sugar Shock.
Daisy Mercer, RD, is a Meals Information Curator at MyFitnessPal. She graduated together with her bachelors of Meals Science and Dietetics from Colorado State College and accomplished her dietetic internship with the VA San Diego Healthcare system.
Chloride
- What it’s finest for: This kind could also be a great possibility in case you battle to take capsules, as a result of it’s typically present in liquid kind (7). It’s additionally utilized in topical merchandise, like lotions, and different purposes to assuage sore muscle groups (7).
- Further concerns: This manner is well-absorbed and could also be much less more likely to trigger a laxative impact, making it an possibility for individuals with digestive points (7).
Malate
- What it’s finest for: Malic acid, mixed with magnesium, performs a job in power manufacturing throughout the cells, making magnesium malate particularly interesting for these preventing fatigue and ache from fibromyalgia (8).
- Further concerns: Whereas proof linking magnesium malate to those situations is proscribed, some anecdotal experiences and small research recommend it might enhance signs (8). This manner is usually well-tolerated and fewer more likely to trigger digestive points in comparison with kinds like magnesium citrate or oxide (7).
Lactate
- What it’s finest for: Rising low magnesium ranges
- Further concerns: This type of magnesium is much less generally used for particular well being considerations but it surely’s pretty effectively absorbed (7).
| Kinds of Magnesium Chart | ||||
| Magnesium | Major Use | Advisable Dose | Analysis Supported? | Potential Aspect Results |
| Magnesium Citrate | Relieves constipation (4) | As much as 350 mg (5) | Sure (4) | Diarrhea, abdomen upset (4) |
| Magnesium Glycinate | Promotes rest; might assist sleep (6) | As much as 350 mg (5) | Some proof (6) | Often light, however delicate abdomen upset at greater doses (6) |
| Magnesium Oxide | Relieves heartburn (5) | As much as 350 mg (5) | Sure (5) | Diarrhea, abdomen cramps (5) |
| Magnesium Chloride | Improves magnesium standing (7) | As much as 350 mg (5) | Sure (7) | Nausea, delicate gastrointestinal points (7) |
| Magnesium Malate | Eases muscle ache and fatigue (8) | As much as 350 mg (5) | Some proof (7) | Gentle abdomen upset (7) |
| Magnesium Lactate | Could assist appropriate deficiencies (7) | As much as 350 mg (5) | Sure (7) | Nausea, digestive upset (7) |
How To Select the Greatest Magnesium Complement For You
If you’re prepared so as to add a magnesium complement to your routine, these 5 steps might help you choose the correct one.
- Take into account your objectives. Are you on the lookout for a complement that may assist enhance sleep, loosen up muscle groups, or relieve constipation? Select your sort of magnesium accordingly.
- Take into consideration your abdomen. You probably have a gastrointestinal (GI) situation or a delicate tummy, think about magnesium glycinate because it’s well-tolerated (3).
- Search for third-party certifications like NSF, USP, or testing by ConsumerLab.com. This helps guarantee efficiency and security–that your complement is free from undesirable components, like heavy metals (7, 9).
- Learn the label. Select merchandise that embody the magnesium sort and dosage per serving quite than a proprietary mix of elements with the dosing listed for the mix (10).
- Test for pointless fillers, components, colours, and allergens (11). These can present up in dietary supplements, so do your due diligence.
Continuously Requested Questions (FAQs)
What’s the finest type of magnesium to take?
The most effective sort is determined by your wants. Glycinate could be a sensible choice in case you have a delicate gastrointestinal (GI) system (6).
What’s the distinction between magnesium citrate and magnesium glycinate and magnesium oxide?
Magnesium is sure to various kinds of carriers to maintain it secure and enhance absorption. Nevertheless, these carriers—citrate, glycinate, and oxide—all affect the bioavailability and potential makes use of. Citrate helps promote regularity and is well-absorbed. glycinate might promote rest and sleep with minimal GI unwanted effects, and magnesium oxide is much less bioavailable however typically used for heartburn (4, 5, 6).
What’s the draw back of magnesium glycinate?
It’s often well-tolerated, however excessive doses might trigger digestive upset in some individuals (6).
What sort of magnesium is nice for weight reduction?
Research point out that magnesium consumption could also be inversely related to weight problems, so getting sufficient magnesium could also be a long-term technique for weight administration (12).
The Backside Line
Whether or not you’re trying to ease muscle stress, enhance sleep high quality, or handle digestive well being, magnesium dietary supplements could be a useful addition to your wellness routine (4, 6, 7). Understanding the completely different types of magnesium and their particular advantages means that you can tailor your option to your well being wants (5, 7).
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