Magnesium is all the fad proper now, and for good purpose. Nutritionist Adrienne Dowd, RD, of Parsley Well being explains, “In general, magnesium is a mineral that is an essential nutrient, meaning we cannot make it ourselves and must get it from food or supplements. It’s important for bone health and energy production, among other things. Most people don’t get enough magnesium in their diet and are, therefore, deficient.” To make issues worse, magnesium can be depleted by frequent well being enemy No. 1: stress.
Low ranges, Dowd warns, may be ruinous to your well being. “Chronically low intakes of magnesium can induce changes in biochemical pathways that can increase the risk of cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.” Fortunately, it may be replenished by way of meals wealthy in magnesium—pumpkin seeds, Brazil nuts, almonds, cashews, halibut, tuna, quinoa, buckwheat, spinach, and sure beans, in keeping with Dowd—or, extra effectively, by way of dietary supplements.
However earlier than you “add to cart” (or toss in your precise cart on the vitamin retailer), it’s vital to grasp the varied varieties of magnesium, and what every is supposed to perform. Surprisingly, there’s nice range amongst them, and a variety of maladies—from heartburn to insomnia to pimples, and extra—may be handled with the correct complement utility.
Under, a nutritionist decodes the several types of magnesium dietary supplements.
Magnesium citrate: To enhance your digestion
Feeling a bit of…backed up? “This type of magnesium is bound to citric acid, which allows for an easier absorption and has a gentle laxative effect,” Dowd says.
Magnesium glycinate: To enhance sleep
“Magnesium Glycinate is bound to the amino acid glycine,” Dowd says. “It has increased bioavailability and has a calming effect. It can be used for relaxation, increased sleep quality, and stress relief.”
Magnesium oxide: To deal with heartburn
“Magnesium Oxide is less bioavailable and when bound with water to make magnesium hydroxide, it is generally used to alleviate heartburn and constipation—for example, Milk of Magnesia,” Dowd says. She explains that Milk of Magnesia gives 500 mg of magnesium hydroxide (magnesium oxide, plus water) per tablespoon. “The directions recommend taking up to 4 tablespoons per day,” Dowd says. “Although such a dose of magnesium is well above the safe upper level, some of the magnesium is not absorbed because of the medication’s laxative effect.”
Magnesium chloride: To appease pores and skin points – “magnesium kinds”
Magnesium sulfate: To alleviate muscle aches
You might need a few of this selection in your pantry already and never realize it. “Magnesium sulfate is more commonly known as epsom salts,” Dowd says. “Epsom salt baths are great for muscle soreness, tightness, aches, and pains. Magnesium sulfate can also be taken orally and causes a laxative effect.”
Different varieties of magnesium: To make use of with warning
Dowd says she’s much less acquainted with different varieties of magnesium, reminiscent of lactate (which is used as a meals additive) and phosphate (the type of magnesium present in enamel and bones), and urges you to make use of magnesium aspartate and glutamate with warning. “[They’re] considered ‘excitatory neurotransmitters’ and excess amounts can cause ‘excitotoxicity’ and lead to death,” she says. (Principally, this implies your nervous system will get overstimulated.) An amazing reminder that it is best to test along with your doc earlier than including any dietary supplements to your routine—even people who you suppose are completely protected.
Initially printed October 13, 2017; up to date July 14, 2018.
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