Magnesium is a mineral that plays an important role in over 300 biochemical reactions of the body.5). But different types of magnesium offer different benefits. Therefore, knowing about various types of magnesium can be very convenient.
It supports protein synthesis, nerve function, blood sugar control, blood pressure regulation and energy production. ”DAISY MERCER, a myfitnessPal registration nutritionist, says.1).
But beyond these general advantages, magnesium supplements are gaining popularity in dealing with specific health goals such as better sleep, digestive rules, and muscle tension.1,,, 6).
If you are considering magnesium supplements, there are a few things you need to know about other forms. Learn how to choose the right type that suits your needs if you take magnesium supplements.
Should I have magnesium supplements?
Magnesium, which is essential for many physical functions, lacks supply to many people. According to the data, almost half of adults suggest that magnesium is inappropriate with food alone.5). Therefore, supplements can be useful for some. Consult your doctor before adding new vitamins or nutrients to your daily life. Especially if your health is basic, you have a drug that can be pregnant or nursing or interact with.
Those who do not have enough magnesium are:
- Old man (1))
- People with GI diseases such as celiac and crohn ‘S Disease5))
- Type 2 diabetes patients (5))
- People with alcohol dependence (1))
- Athlete (1))
- Those who take certain drugs (5))
Supplements can be helpful for those with the following specific health.
In other words, taking magnesium supplements is not a good idea when not actually needed. Supplements can lead to side effects such as diarrhea, nausea or upset stomach. Especially when taking at high doses (1).
And Mercer says that if you eat a balanced diet, you will not need supplements.5).
Types of magnesium
Some forms of magnesium are easier in the digestive system, so it is suitable for promoting relaxation and sleep (6). Others can be more difficult for the body to absorb, but it can be effective for the same conditions as heartburn (5).
The following is a situation where you can aim for a simple outline and goal for six types of magnesium.
citrate
- The best point: This form can sometimes help to relieve constipation (4). It works by pulling the water into the intestines and softening the stool (4).
- Additional considerations: Some people are sensitive to citric acid magnesium and can experience side effects such as cramps and diarrhea (4).
Glycy
- The best point: This type is a popular choice for rest and sleep because it combines amino acids and magnesium known for magnesium and soothing effects.6). This can improve the ability of minerals to reduce stress and promote comfortable sleep (6).
- Additional Considerations: It is ideal for those who experience digestion with other types of magnesium (mild)6). Many forms of magnesium can help you relax, anxiety, sleep and stress, but I often suggest glycinate magnesium because it is less likely to cause side effects.6).
oxide
- The best point: This is often used to alleviate heartburn (5). However, it means that the bioavailability rate is lower than that of other forms, which means that the body is less absorbed from the minerals from this supplemental agent ()5).
- Additional Considerations: Magnesium oxide helps to manage mountain reflux, but it may have a locking effect, so it is not ideal for those who feel uncomfortable (5).
About experts
Samantha Cassetty, MS, RDFood and nutrition experts recognized nationwide, media personality, nutrition consultants and authors. Cassetty is a former nutrition director of Good Housekeeping and a co -author of the book of SUGAR SHOCK.
Daisy Mercer, RDMyfitnessPal’s food data curator. She earned a bachelor’s degree in food science and food from Colorado State University, and she finished her internship with VA San Diego Healthcare System.
chloride
- The best: This type can be a good option if you are struggling to take medicine. This is often found in liquid form.7). It is also used in other applications to calm down local products such as cream and sore muscles (7).
- Additional considerations: This form is absorbed well and is less likely to cause a laxative effect, which is an option for people with digestion problems (7).
Malate
- The best: Malate, combined with magnesium, plays an important role in the production of energy in cells, and magnesium horse rates are especially attractive to those who fight fatigue and pain caused by fibrosis.8).
- Additional considerations: Evidence of connecting magnesium malt to these conditions is limited, but some anecdotes reports and small studies suggest that they can improve symptoms.8). This form is typically well withstanding and is less likely to cause digestion problems compared to citrate magnesium or magnesium oxide.7).
Lactic acid
- The best: Low magnesium level increases
- Additional considerations: This type of magnesium is less commonly used in certain health problems, but is quite well absorbed (7).
| Type of magnesium chart | ||||
| magnesium | Primary use | Recommended dose | Research support? | Side effects |
| Citric acid magnesium | Relief of constipation (4)) | Up to 350mg (5)) | yes (4)) | Diarrhea, stomach artist (4)) |
| Magnesium | Promote relaxation. You can support sleep (6)) | Up to 350mg (5)) | Some evidence (6)) | Usually soft but light boats were angry at high doses (6)) |
| Magnesium | Relieves heartburn (5)) | Up to 350mg (5)) | yes (5)) | Diarrhea, above convulsions (5)) |
| Chloride magnesium | Magnesium status improvement (7)) | Up to 350mg (5)) | yes (7)) | Neighbor, light camouflage problem (7)) |
| Magnesium | Relieves muscle pain and fatigue (8)) | Up to 350mg (5)) | Some evidence (7)) | Light camouflage (7)) |
| Magnesium | Crystal deficiency (7)) | Up to 350mg (5)) | yes (7)) | Neighbor, digestive artist (7)) |
How to choose the best magnesium supplement
If you are ready to add magnesium supplements to your daily life, this step can help you choose the right step.
- Consider the goal. Are you looking for supplements to help you improve your sleep, relax your muscles, or relieve constipation? Select the magnesium type accordingly.
- Think about your ship. If you have a gastrointestinal (GI) state or sensitive ship, consider it because magnesium glycine endures well (3).
- Find third -party certification Like the test of NSF, USP or Consumerlab.com. This helps to ensure efficacy and safety. Supplements do not have unwanted additives such as heavy metals.7,,, 9).
- Read the label. Rather than mixing the dose and characteristic components listed for blends, select a product that includes magnesium types and dose per serving.10).
- Check out unnecessary fillersAdditives, colors and allergens (11). These are the same because they can appear in supplements, so live action.
Frequently asked questions (FAQ)
What is the best magnesium?
The best type depends on your needs. With a sensitive gastrointestinal (GI) system, glycynate can be a good choice (6).
What is the difference between magnesium magnesium and magnesium glycinate and magnesium oxide?
Magnesium is coupled to other types of carriers to maintain stability and improve absorption. However, these carriers (citrates, glycynates and oxides) all affect bioavailability and potential purposes. Citric aciditis helps to promote rules and is absorbed well. Glycinate is a minimum GI side effect, which can promote relaxation and sleep, and magnesium oxide is often used for heartburn with small bioavailability (4,,, 5,,, 6).
What are the disadvantages of magnesium glyzimine?
In general, it is good tolerant, but for some people, high doses can cause digestive painters (6).
What type of magnesium do you like to lose weight?
Studies have shown that magnesium intake can be inversely proportional to obesity, so eating sufficient magnesium can be a long -term strategy for weight management (12).
conclusion
Whether you want to relieve muscle tension, improve sleep quality, or manage digestive health, magnesium supplements can be helpful for well -being routines (4,,, 6,,, 7). Understanding various types of magnesium and certain benefits can be adjusted to suit your health demands (5,,, 7).
Post According to nutritionists, what you need to know about the type of magnesium First appeared MyfitnessPal blog.
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