Magnesium is without doubt one of the most typical minerals within the physique. It performs a task in over 600 metabolic reactions, together with vitality manufacturing, protein formation, and blood stress regulation.
Nevertheless, some individuals want additional assist getting sufficient magnesium. Selecting the best magnesium complement may help enhance ranges of this nutrient and should assist with varied medical circumstances.
This text seems on the various kinds of magnesium, their professionals and cons, and the way individuals can select between them.
There are various kinds of magnesium that folks can get from dietary dietary supplements. Every has totally different benefits and downsides. For instance, some sorts of magnesium are simpler to soak up than others.
What sorts of magnesium are there?
There are lots of sorts of magnesium current in dietary dietary supplements and meals merchandise. These embody:
Every sort of magnesium has totally different properties. They will differ when it comes to their:
An individual ought to search the recommendation of a physician or dietitian earlier than making an attempt a magnesium complement.
In excessive doses, magnesium might be poisonous. Additionally, it will probably work together with some drugs, equivalent to antibiotics, and is unsuitable for individuals with sure underlying circumstances, together with kidney illness.
For higher diet
The next sorts of magnesium are well-liked as common dietary dietary supplements:
Magnesium glycinate
Magnesium glycinate is a compound of magnesium and glycine, an amino acid.
Analysis on magnesium glycine signifies that folks tolerate it properly and that it appears to trigger minimal unwanted effects. This implies it could be a great possibility for individuals who require greater doses of this nutrient or who expertise unwanted effects when utilizing different sorts of magnesium.
Magnesium lactate
Such a magnesium is a compound of magnesium and lactic acid. In keeping with a 2017 evaluation, there may be proof that magnesium lactate absorbs within the intestine simply.
Magnesium malate
Such a magnesium is a compound of magnesium and malic acid. Some proof means that it’s extremely bioavailable and that folks tolerate it properly.
A 2019 animal examine discovered that out of a number of sorts of magnesium, magnesium malate was the quickest to soak up after a single dose. This will even be true of people, however human trials are vital to substantiate this.
A 2018 examine in people stories {that a} complement containing a mixture of magnesium malate and several other nutritional vitamins triggered few digestive unwanted effects.
Magnesium citrate
Magnesium citrate is a well-liked type of magnesium. It’s usually an ingredient in dietary supplements and seems to be simpler for the physique to soak up than another types.
An older 2003 examine of 46 adults discovered that magnesium citrate absorbed higher than magnesium oxide and magnesium chelate.
Nevertheless, docs additionally use magnesium citrate to deal with constipation. For some individuals, this may increasingly imply it causes undesirable digestive unwanted effects, equivalent to diarrhea.
For topical use
Some individuals use magnesium on the pores and skin. The sorts of magnesium individuals can use on this means embody:
Magnesium chloride
Magnesium chloride is a sort of salt that folks can discover in topical magnesium merchandise, equivalent to magnesium oils and a few bathtub salts. Individuals use it in its place methodology for getting extra magnesium.
Nevertheless, it’s unclear whether or not the pores and skin is able to absorbing a lot magnesium through this methodology.
A 2017 evaluation concludes that whereas there may be proof that the physique can soak up a small quantity of magnesium via the pores and skin, large-scale research are vital to find out its effectiveness.
Individuals also can take magnesium chloride internally, because the intestines soak up it properly. Nevertheless, as with another sorts of magnesium, it could trigger digestive unwanted effects.
Magnesium sulfate
Magnesium sulfate is the type of magnesium in Epsom salts.
Many individuals add Epsom salts to baths and foot soaks to appease aching muscle tissue. Nevertheless, there may be little top quality proof exhibiting that the physique can soak up a lot magnesium from magnesium sulfate baths.
For particular circumstances
A number of sorts of magnesium may help deal with constipation, equivalent to magnesium citrate. Different varieties might have utility as medical therapies.
Magnesium oxide
Docs might use magnesium oxide to deal with constipation or as an antacid for heartburn or indigestion.
Magnesium oxide can also be current in some dietary dietary supplements. Nevertheless, the physique doesn’t soak up this type of magnesium properly, in line with a 2017 evaluation.
Magnesium taurate
Such a magnesium is a compound of magnesium and taurine. Restricted proof suggests it could have the potential to decrease blood stress and defend the cardiovascular system.
Authors of a 2018 animal examine report that magnesium taurate diminished hypertension and coronary heart harm in rats that had taken a poisonous substance. The researchers conclude that this reveals the potential of magnesium taurate as a cardioprotective dietary complement.
Nevertheless, till extra analysis takes place, individuals mustn’t use magnesium dietary supplements as therapies for cardiovascular circumstances.
How to decide on a magnesium product – “magnesium taurate benefits”
When selecting magnesium merchandise, you will need to take into account:
This may help with selecting a product that might be protected and efficient.
The advisable dietary allowance (RDA) of magnesium is 400–420 milligrams (mg) for grownup males and 310–360 mg for grownup females. Throughout being pregnant and lactation, an individual’s RDA might enhance to 400 mg day by day.
Individuals can decide whether or not they need assistance getting extra magnesium by asking a physician to check their magnesium ranges.
Well being advantages of magnesium
Magnesium performs a vital function within the physique, regulating blood stress, blood sugar ranges, neurotransmitters, and extra.
For individuals who don’t get sufficient magnesium, taking extra might:
There’s additionally some proof magnesium could also be helpful as a part of a therapy plan for the next circumstances:
An individual ought to seek the advice of a physician earlier than taking any complement for an underlying well being situation.
Find out about magnesium dietary supplements for nervousness right here.
Meals sources
Individuals can get extra magnesium from their meals. Dietary sources of magnesium embody:
Cashews, peanuts, soy milk, and black beans are additionally good sources. Many different meals include smaller quantities.
Nevertheless, the physique solely absorbs round 30–40% of the dietary magnesium an individual consumes. This, mixed with the comparatively small quantity of meals that include excessive quantities of magnesium, might make it difficult for some individuals to get sufficient of this nutrient from their weight loss program.