When you&#;re looking for a magnesium supplement, the number of options can quickly get overwhelming. There are many forms of magnesium, and while they all contain the same mineral, the different formulations can have various uses. In this article, we&#;ll discuss the types of magnesium supplements available, possible health benefits, and how to determine the quality that meets your needs.
Magnesium is a mineral that is needed for many aspects of health. Magnesium supplements are not all the same. Many times, they use different forms of the nutrient. What does this mean for absorption and overall effectiveness? The most common varieties of magnesium are discussed below.
Magnesium citrate binds the mineral to citric acid, which naturally comes from citrus fruits. This is one of the most common and widely available forms of magnesium. It can be helpful for supporting magnesium intake.
Magnesium citrate is considered to be more bioavailable than some other forms. It has a natural laxative effect, so may be used by medical providers to address constipation. For those who find the side effects of diarrhea or loose stools to be uncomfortable, other forms of magnesium are better alternatives.
Magnesium oxide is the mineral paired with oxygen. This form is not used for magnesium nutritional support, since it has a lower bioavailability.
Magnesium oxide is typically used to address occasional constipation. Even with a lower bioavailability, it&#;s important to follow recommended intakes. Long-term use of magnesium oxide still has the potential to increase magnesium serum levels.
Magnesium glycinate combines the mineral with the amino acid glycine. Glycine is an amino acid that is used by the liver to make glutathione, an endogenous (meaning, it&#;s a compound made entirely in your body) antioxidant. It&#;s also used to make other proteins in the body.
Magnesium glycinate is considered a bioavailable form of this mineral, and can help to support nutritional status. It may still have laxative effects, when consumed at higher amounts, although it is generally considered as gentler than magnesium oxide or citrate. Magnesium glycinate may also support vitamin D status, when combined with vitamin D, versus vitamin D alone or placebo.
Magnesium chloride is the mineral paired with the element chlorine, to form a magnesium salt. Magnesium chloride absorbs well and can be used to support a healthy magnesium status. It is a common form found in supplements.
Magnesium taurate is the mineral paired with the amino acid taurine. Taurine supports mitochondrial, metabolic, and energy generating balance in the body. It is also found in higher concentrations in the heart, brain, eyes, and skeletal muscles.
Magnesium taurate has mostly been studied in animals, and human clinical trials are sparse.
Magnesium L-threonate is the mineral combined with threonic acid, which is produced from the breakdown of vitamin C.
Magnesium threonate is considered to be bioavailable, particularly for supporting magnesium status in neurons and the central nervous system. Studies are limited, and the primary one that shows benefit for brain health paired magnesium L-threonate with phosphatidylserine, vitamin D, and vitamin C, which may have confounded the ability to know which nutrient contributed the beneficial effects. More studies are needed, but magnesium L-threonate is a promising form of this important mineral.
Magnesium hydroxide is a pharmaceutical form of the mineral that is found in over-the-counter laxative products, like Milk of Magnesia. It is considered to be a saline laxative and is sometimes recommended by medical providers to address short-term constipation.
Magnesium hydroxide helps the intestines to retain more water, which can reduce how hard bowel movements are, leading to better frequency and ease of transit in the gut. Consult a medical provider before using a laxative, since constipation can be a sign of more serious health needs.
Magnesium lactate is the mineral paired with lactic acid, the chemical produced by the muscles in response to using carbohydrates for energy. It is easily absorbed although is not a common form used in dietary supplements, though it is used as a food additive or for food fortification.
Magnesium lactate has not been widely studied for general nutritional support, although a small study found that a slow-release version of this nutrient can support magnesium status.
Magnesium sulfate is the mineral combined with oxygen and sulfur. It&#;s typically found in a crystallized salt form, also known as Epsom salt.
Magnesium sulfate is typically used topically, like in oils or lotions, or dissolved into water for baths or soaks. While it can be consumed internally, it tastes bitter and can be dangerous if consumed improperly. Magnesium sulfate is not considered to effectively support magnesium status, since this has not been proven by research to absorb through the skin.
To choose the right magnesium supplement for you, it&#;s important to know why you need it and the factors that are important to assess overall quality.
Magnesium as a nutrient supports many aspects of health, from muscles to bones to bowel regularity. While it&#;s possible to get all of the magnesium that you need from food alone, there are many reasons why a dietary supplement may be recommended.
You may need a magnesium supplement for any of the following reasons:
Your medical provider may suggest a specific form of magnesium, but typically, the reason why you are taking the mineral will inform the type of supplement you choose.
When magnesium is taken as directed, it is generally safe. Since it is often used to support bowel motility, it may also produce side effects like diarrhea, intestinal cramping, and nausea.
If taken at higher-than-recommended amounts, or greater than 350 mg per day, it can cause loose stools, diarrhea, or other complications.
Magnesium can interact with some medications, so be sure to tell your medical provider about any medications, OTC medicines, or other supplements that you take.
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Magnesium forms can have different bioavailability, although most of the commonly available forms have a similar rate of absorption.
Other things to consider about magnesium absorption:
It&#;s important to evaluate the quality of magnesium supplements.
Magnesium supports more than 300 enzymatic reactions in the body, making it an essential nutrient for various tissues, organs, and systems. Below are some of the most common reasons that magnesium supplements are used.
Magnesium has widely been considered supportive of healthy muscles, but whether it actually improves muscle comfort has not always been clearly shown. A small study of adults with exercise-caused muscle soreness found that 350 mg of magnesium each day helped with muscle soreness when compared to placebo. There&#;s little other research that explicitly shows benefit for muscle comfort, although balanced magnesium intake is essential for numerous reasons.
While magnesium is sometimes found in sleep support formulas, the research on how it affects sleep is mixed. A study that used 226 mg of magnesium at bedtime found that leg cramps and sleep quality were improved after 60 days versus placebo. Other studies have not definitively proven magnesium&#;s impact on restless legs or other sleep-related issues. Larger studies are needed.
Research from population studies has found that higher magnesium levels or a reduced incidence of magnesium depletion were linked to better heart health parameters, although more direct clinical trial interventions are needed. Magnesium supplementation has been shown to support healthy metabolic measurements, but larger randomized controlled trials are needed to confirm the impact.
Magnesium from dietary and supplement sources support bone mineral health. Population studies have also found that higher consumption of magnesium is also tied to bone strength, Large clinical trials are needed to confirm this.
There are many small studies that have found magnesium to be supportive of energy metabolism, typically with how carbohydrates are converted and stored or used for energy. However, just as many studies show that the mineral has no effect. Most of these studies are older, and they used different forms of magnesium at different dosages for varying lengths of time, which makes it hard to translate the benefits.
Population studies link higher intake of magnesium with improved energy metabolism and food for energy use. When people consume less than 250 mg of magnesium per day, there&#;s a 56% reduction in health potential.
Magnesium has long been used to support bowel regularity. A healthy intake of magnesium that is optimally balanced with calcium has been linked to more medium-chain fatty acids (MCFAs), which can be consumed from foods or synthesized by the microbiome. In this case, the optimized magnesium intake led to enhanced gut microbial activity to produce MCFA. These healthy fatty acids can be used by the body to energize intestinal epithelial cells, maintain a healthy gut mucosal lining, and support healthy immune system responses.
The most effective form of magnesium depends on the reason you are taking it. For general magnesium nutrition support, magnesium glycinate is well tolerated and tends to cause fewer gastrointestinal effects than other types. Magnesium lactate is absorbed easily in the gut.
Yes, magnesium is a mineral that is stored in the body and excessive intakes can be harmful to human health. No more than 350 mg should be consumed each day from supplements&#;this is the tolerable upper intake level. Always consult a healthcare provider before taking supplements, especially before consuming them at high doses.
Magnesium is found in many foods. Some of the most abundant sources of magnesium foods include legumes (edamame, black beans, peanuts), nuts (almonds, cashews), dark chocolate, whole grains (oatmeal, whole wheat), and fresh vegetables and fruits (avocado, spinach, kale).
Yes, magnesium supplements can be taken every day. Work with your healthcare provider to determine the best way to support your magnesium needs. Do not exceed more than the recommended intake, since excessive magnesium can cause side effects. If you get plenty of magnesium from foods, you may not need a supplement every day. But if you have gastrointestinal conditions or other factors, your healthcare provider may recommend a daily magnesium supplement.
Magnesium should be taken with food to support better absorption. It can be taken at any time of the day, but should ideally not be paired with iron or zinc, to support bioavailability.
Magnesium is a vital mineral that supports energy metabolism, bone health, and much more. While it&#;s possible to get enough from the foods that you eat, if you have certain conditions or low dietary intake, a magnesium supplement can help to bridge the gap and support nutritional balance.
Your healthcare provider can determine the best form of magnesium supplementation for you. Follow their recommendations for dosage, and remember, that many types of magnesium may have laxative uses or side effects&#;so it&#;s important to follow dosage guidelines closely. When you&#;re choosing a magnesium supplement, it&#;s important to consider quality, the form of magnesium, and how much is in each serving.
Magnesium is an essential mineral that plays a crucial role in many biological processes, including energy production, protein synthesis, and nerve function. However, many people do not get enough magnesium in their diets, and as a result, magnesium deficiency is a common problem worldwide; some estimates suggest that up to 50% of the population may not be getting enough magnesium in their diets. Fortunately, magnesium supplements can help to fill the gaps but with so many different forms of magnesium it can be difficult to know which one to choose. In this article, we will discuss the differences between our three popular forms of magnesium supplements: magnesium malate, taurate, and glycinate.
First, let's talk about what a magnesium chelate is. A chelate is a molecule that binds to a metal ion, in this case, magnesium, to form a stable complex. Chelated magnesium supplements are designed to enhance absorption and bioavailability, meaning the body can more easily absorb and utilize the magnesium. There are many different types of magnesium chelates, but malate, taurate, and glycinate are among the most popular.
Magnesium malate is a chelated form of magnesium that is bound to malic acid. Malic acid is a natural compound found in many fruits and vegetables, and it plays a role in the production of energy in the body. Magnesium malate is often used to help support energy production, as well as to promote muscle relaxation and reduce muscle pain and stiffness. It is also thought to be beneficial for people with fibromyalgia, a condition characterized by widespread muscle pain and fatigue. Magnesium malate is generally well-tolerated and does not usually cause digestive upset.
Magnesium taurate is a chelated form of magnesium that is bound to taurine, an amino acid that is found in many foods, including meat and fish. Taurine is known for its ability to support cardiovascular health and improve exercise performance, and it may also help regulate blood sugar levels. Magnesium taurate is often used to help support healthy heart function and improve exercise endurance. It is also thought to be helpful for people with anxiety or depression, as taurine has been shown to have calming and mood-stabilizing effects. Magnesium taurate is generally well-tolerated and does not usually cause digestive upset.
Magnesium glycinate is a chelated form of magnesium that is bound to glycine, an amino acid that is found in many high-protein foods, including meat, fish, and dairy. Glycine is known for its ability to promote relaxation and improve sleep quality, and it may also help support healthy brain function. Magnesium glycinate is often used to help support healthy sleep patterns and reduce symptoms of anxiety and stress. It is also thought to be beneficial for people with digestive issues, as glycine has been shown to help repair the lining of the digestive tract. Magnesium glycinate is generally well-tolerated and does not usually cause digestive upset.
So, which form of magnesium is best for you? The answer depends on your individual needs and health goals. If you are looking to support energy production and reduce muscle pain and stiffness, magnesium malate may be the best choice for you. If you are looking to support cardiovascular health and improve exercise performance, magnesium taurate may be the best choice for you. If you are looking to promote relaxation, improve sleep quality, and reduce symptoms of anxiety and stress, magnesium glycinate may be the best choice for you. However, it is important to note that all three forms of magnesium have some degree of overlap in their benefits, and any of them may be helpful for general magnesium supplementation.
It is important to note that while magnesium supplements are generally safe and well-tolerated, taking too much magnesium can cause digestive upset. Therefore, it is important to follow the recommended dosage guidelines on the supplement label and to consult with a healthcare provider before starting any new supplement regimen.
Finally, let's briefly discuss some symptoms of magnesium deficiency. Magnesium deficiency is a common problem, and it can cause a wide range of symptoms, including muscle cramps, fatigue, irritability, anxiety, and irregular heartbeat. In more severe cases, magnesium deficiency can lead to conditions such as osteoporosis, hypertension, and diabetes.
In conclusion, magnesium is an essential mineral that plays a critical role in many biological processes, and magnesium supplements can be a helpful way to ensure that you are getting enough magnesium in your diet. Choosing the right form of magnesium for you depends on your individual needs and health goals. You can find out full range of magnesium blends here.
References
Magnesium in Prevention and Therapy - https://pubmed.ncbi.nlm.nih.gov//.
The Role of Magnesium in Neurological - Disorders: https://pubmed.ncbi.nlm.nih.gov//
Magnesium and Depression: A Systematic Review - https://pubmed.ncbi.nlm.nih.gov//
Magnesium in Hypertension, Cardiovascular Disease, Metabolic Syndrome, and Other Conditions: A Review - https://pubmed.ncbi.nlm.nih.gov//
Magnesium and Sleep: A Systematic Review of Human Trials - https://pubmed.ncbi.nlm.nih.gov//
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