Magnesium is a mineral that plays an important role in more than 300 vital chemical reactions in the body (5). But different types of magnesium provides different benefits. So knowing different types of magnesium can be very useful.
Daisi Mercer, a myfitnessPal dietitian, says Daisi Mercer, a myfitnessPal dietician (Daisy Mercer, a registered dietitian at myfitnessPal (says myfitnesspal recorded (.1).
But besides these general benefits, magnesium supplements are gained popular to address specific wellness goals such as enhancing better sleep, regular digestive system, and relieving muscle tension (1and 6).
If you are considering the magnesium supplement, there are some things to know about different shapes. Keep reading to see if you may benefit from taking magnesium supplements and how to choose the correct type of your needs.
Should you take the magnesium supplement?
It is necessary for many physical functions, that magnesium is prepared for many. The data indicates that nearly half of the adults do not get enough magnesium through food alone (5). Therefore, the supplement can be useful for some. Consult a doctor before adding vitamins or new nutrients to a routine, especially if you suffer from basic health conditions, pregnant women or nursing, or taking medications that may interact.
People who may not get enough magnesium include:
- the elderly (1))
- Persons with digestive diseases such as digestive disorders and croons (5))
- Persons with type 2 diabetes (5))
- Persons with alcohol adoption (1))
- Mathematics (1))
- People take certain medications (5))
Dietary supplements can be useful for people with some health conditions, such as:
However, taking magnesium supplements when you do not actually need it is not a great idea. Supplements can lead to side effects such as diarrhea, nausea or stomach upset, especially if taken in high doses (1).
Mercer says it is unlikely to need an accessory if you are consuming a balanced diet (5).
Types of magnesium
Some forms of magnesium are easier on the digestive system, which makes it a good option to enhance relaxation and sleep (6). It may be difficult for your body to be absorbed, but it can be effective for conditions such as heartburn (5).
Below is a quick overview of six different types of magnesium, as well as situations that they can help target.
Jacket
- What is best: this model can help reduce accidental constipation (4). It works by pulling water to the intestine and softening the stool (4).
- Additional considerations: Some people are sensitive to magnesium vessels and may be exposed to side effects such as cramping or diarrhea (4).
Glykat
- What is better for: This type is a common choice to relax and sleep because it combines magnesium and glycein, and it is an amino acid known for its calming effects (6). This may enhance the ability of the metal to reduce stress and enhance comfortable sleep (6).
- Additional considerations: they are nice to the stomach, which makes it ideal for those who suffer from digestive problems with other types of magnesium (6). While many forms of magnesium may help in relaxation, anxiety, sleep and stress, I suggest magnesium ilnes because it is unlikely to cause side effects (6).
oxide
- What is best: this person is used frequently to relieve stomach heartburn (5). However, it contains less biological availability compared to other forms, which means that the body absorbs less than the minerals than this supplement (5).
- Additional considerations: Although magnesium oxide is useful for managing acid reflux, it can have a laxative effect, so it is not perfect for people who offer uncomfortable stomach (5).
About experts
Samantha Castity, MS, RDHe is a recognized diet and nutrition expert at the national level, the personality of the media, the nutrition consultant, and the author. Cassetty is a former feed manager of Good Housebeng and co -author of Sugar Shock.
Daisy Mercer, StreetMyfitnessPal. She graduated with her Bachelor of Food Science and Nutrition Science from Colorado State University and completed her health care training in VA San Diego.
chloride
- What is the best for: This type may be a good option if you are struggling to take birth control pills, because it is often found in a liquid form (7). It is also used in topical products, such as creams and other applications to calm the painful muscles (7).
- Additional considerations: This model is well absorbed and may be less likely to cause a laxative effect, making it an option for people with digestive problems (7).
Malaate
- What is the best for: Malik acid, along with magnesium, plays a role in the production of energy within cells, making magnesium especially alignment of those who fight fatigue and pain from fibromyalgia (8).
- Additional considerations: Although the evidence that connects magnesium with these cases is limited, some anecdotal reports and small studies indicate that they may improve symptoms (8). This model is usually good and less likely to cause digestive problems compared to forms such as magnesium or oxide jackets (7).
Lactate
- What is the best for: Increased levels of low magnesium
- Additional considerations: This form of magnesium is less common for specific healthy anxiety but it is somewhat well absorbed (7).
| Types of magnesium scheme | ||||
| magnesium | Basic use | The recommended dose | Supporting research? | Possible side effects |
| Magnesium | Reduces constipation (4)) | Up to 350 mg (5)) | Yes (4)) | Diarrhea, stomach upset (4)) |
| Magnesium | Reinforcement of relaxation. You may support sleep (6)) | Up to 350 mg (5)) | Some evidence (6)) | It is usually nice, but moderate in the stomach from higher doses (6)) |
| Magnesium oxide | Reduces stomach heartburn (5)) | Up to 350 mg (5)) | Yes (5)) | Diarrhea, stomach cramps (5)) |
| Magnesium chloride | Improves the condition of magnesium (7)) | Up to 350 mg (5)) | Yes (7)) | Nausea, mild digestive issues (7)) |
| Malate magnesium | Reduces muscle pain and fatigue (8)) | Up to 350 mg (5)) | Some evidence (7)) | Moderate in the stomach (7)) |
| Magnesium lactate | It may help correct the shortcomings (7)) | Up to 350 mg (5)) | Yes (7)) | Nausea, annoyed by the digestive system (7)) |
How to choose the best magnesium supplements for you
When you are ready to add magnesium supplements to your routine, these five steps can help you choose the right step.
- Consider your goals. Are you looking for an accessory that can help improve sleep, relax muscles or relieve constipation? Choose the type of magnesium accordingly.
- Think of your stomach. If you have an intestinal condition (GI) or a sensitive abdomen, think about magnesium ilnes because it is well tolerated (3).
- Look for third -party certificates Like NSF, USP, or test by Consumerlab.com. This helps to ensure effectiveness and safety – that your accessory is free of unwanted additions, such as heavy metals (7and 9).
- Read the poster. Choose products that include magnesium type and dose for each meal instead of a special mix of ingredients with the doses listed of the mixture (10).
- Check unnecessary fillingAnd additions, colors and allergens (11). These can appear in nutritional supplements, as well as due care.
Related questions (common questions)
What is the best type of magnesium to be taken?
The best type depends on your needs. Glycinate can be a good option if you have a gastric system (GI) (GI) (GI) (GI) (GI) (GI) (GI) (GI)6).
What is the difference between magnesium and glycinate magnesium and magnesium oxide?
Magnesium is associated with different types of transport companies to maintain it stable and improve absorption. However, these citate, glycinate, and oxide – all affect biological availability and potential uses. Cytrate helps to enhance regularity and is well absorbed. Glykatis may enhance relax and sleep with the minimum side effects of the investment army, and magnesium oxide is less available to biological but it is often used for heartburn (4and 5and 6).
What is the negative aspect of magnesium ilnes?
It is usually well, but high doses may cause digestive disorder in some people (6).
What kind of magnesium is useful for weight loss?
Studies indicate that eating magnesium may be inversely linked to obesity, so getting enough magnesium may be a long -term weight management strategy (12).
The bottom line
Whether you are looking to reduce muscle tension, improve sleep quality, or manage the health of the digestive system, magnesium supplements can be a useful addition to your wellness routine (4and 6and 7). It allows you to understand the various forms of magnesium and their specific benefits to adapt your choice of your health needs (5and 7).
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