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Magnesium performs many roles in well being upkeep, because it prompts over 300 completely different enzymes which might be important to many capabilities of the physique, together with protein synthesis, blood glucose management, and blood stress regulation.* It’s important for power manufacturing and the metabolism of fats, carbohydrates, and amino acids.* It helps wholesome enamel, promotes calcium absorption, and contributes to the structural improvement of bone.* Magnesium is concerned within the energetic transport of calcium and potassium ions throughout cell membranes, a course of that’s important to nerve impulse conduction, muscle contraction, and regular coronary heart rhythm.* It additionally helps to take care of regular temper and emotional well-being premenstrually.*
Unsurprisingly, chronically low magnesium ranges within the physique have been linked to a variety of well being issues, together with hypertension and heart problems, kind 2 diabetes, osteoporosis, and migraine complications.*
For these causes, a rising variety of persons are taking dietary supplements to make sure ample consumption of this important nutrient. With varied varieties of magnesium dietary supplements to select from, it may be exhausting to know what kind is finest.
Nonetheless, it is very important understand that regardless of the particular kind of magnesium taken, all of them share the identical total bodily advantages. This comparability will define the several types of magnesium dietary supplements, specializing in their variations in absorption, elemental quantity, and molecular dimension.
Dietary surveys constantly present that almost all of People eat lower than the really useful quantity of magnesium from meals, which varies by gender and age (1). This shortfall is probably going because of a eating regimen excessive in processed meals, in addition to widespread soil mineral depletion.
Magnesium Citrate
Magnesium citrate is likely one of the hottest and simply absorbed magnesium dietary supplements. On this kind, magnesium is certain to citric acid, a big molecule, so there’s a smaller quantity of elemental magnesium per capsule. As a result of citric acid is a gentle laxative, magnesium citrate is a good alternative for people with occasional constipation.*
Magnesium Oxide
Magnesium oxide is likely one of the least absorbed kinds, however as a result of the oxide molecule is small and compact, it delivers one of many highest percentages of elemental magnesium per dose, making it an efficient alternative for somebody who needs to take as few capsules as attainable.*As a result of it’s not as rapidly absorbed within the gut, magnesium oxide has extra osmotic (water-attracting) results within the colon, offering help for these with occasional constipation.*
Magnesium Glycinate
Magnesium glycinate is a mild kind for people who’re delicate to magnesium oxide or citrate, as it’s much less more likely to trigger a laxative impact.* On this kind, magnesium is certain to glycine, a non-essential amino acid concerned in protein synthesis and transmission of chemical indicators within the mind.* Glycine is taken into account a soothing neurotransmitter and should improve magnesium’s pure calming properties.* This could possibly be among the finest sorts for individuals who need to promote psychological calm, leisure and good high quality sleep.*
Magnesium Malate
One other light kind for these delicate to magnesium oxide or citrate is magnesium malate.* It’s usually really useful for folks affected by fatigue and signs of fibromyalgia since malic acid – a pure fruit acid current in most cells within the physique – performs a key function in ATP synthesis and power manufacturing.*
In abstract, selecting the suitable type of magnesium is a steadiness between the specified dose of elemental magnesium, what number of capsules the person is comfy taking, and understanding any wished or negative effects the mineral might have on the digestive system.
Very important Vitamins affords Magnesium Citrate, Magnesium Glycinate/Malate, and Triple Magazine, a mix of the Glycinate, Malate and Oxide kinds.
DISCLAIMER: The knowledge contained on this article is for informational functions solely, and isn’t supposed to be an alternative choice to skilled medical recommendation, prognosis, or remedy. All the time search the recommendation of your doctor or different certified well being suppliers with any questions you could have concerning a medical situation.
References
1. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
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