Magnesium is a mineral that performs a important position in over 300 biochemical reactions within the physique (5). However totally different sorts of magnesium present totally different advantages. So realizing concerning the various kinds of magnesium can are available very useful.
It helps protein synthesis, nerve functioning, blood glucose management, blood strain regulation, and power manufacturing,” says Daisy Mercer, MyFitnessPal registered dietitian (1).
However past these normal advantages, magnesium dietary supplements are gaining recognition for addressing particular wellness objectives like selling higher sleep, digestive regularity, and easing muscle stress (1, 6).
If you happen to’re contemplating a magnesium complement, there are some things to know concerning the totally different types. Hold studying to study if you happen to would possibly profit from taking a magnesium complement and the way to decide on the precise kind to your wants.
Ought to You Take A Magnesium Complement?
Important for a lot of bodily capabilities, magnesium is in brief provide for a lot of. Knowledge suggests that just about half of adults get insufficient magnesium by means of meals alone (5). So, a complement may very well be helpful for some. Seek the advice of a health care provider earlier than including new nutritional vitamins or vitamins to your routine, particularly when you’ve got underlying well being circumstances, are pregnant or nursing, or take medicines that will work together.
Individuals who won’t be getting sufficient magnesium embody:
- Older adults (1)
- Folks with GI ailments like celiac and Crohn’s illness (5)
- Folks with kind 2 diabetes (5)
- Folks with alcohol dependence (1)
- Athletes (1)
- Folks taking sure medicines (5)
Dietary supplements could be useful for folks with sure well being circumstances, like:
That mentioned, taking magnesium dietary supplements if you don’t really want them isn’t an awesome thought. Supplementation can result in unwanted side effects like diarrhea, nausea, or an upset abdomen, particularly if taken in excessive doses (1).
And Mercer says you’re unlikely to want a complement if you happen to eat a balanced food plan (5).
Varieties of Magnesium
Some types of magnesium are simpler on the digestive system, making them a sensible choice for selling leisure and sleep (6). Others could also be more durable to your physique to soak up, however could be efficient for circumstances like heartburn (5).
Right here’s a fast overview of six totally different forms of magnesium, plus the conditions they may also help goal.
Citrate
- What it’s greatest for: This kind may also help relieve occasional constipation (4). It really works by drawing water into the intestines and softening stool (4).
- Further issues: Some individuals are delicate to magnesium citrate and should expertise unwanted side effects resembling cramping or diarrhea (4).
Glycinate
- What it’s greatest for: This kind is a well-liked selection for leisure and sleep as a result of it combines magnesium with glycine, an amino acid identified for its calming results (6). This may increasingly improve the mineral’s means to cut back stress and promote restful sleep (6).
- Further issues: It’s light on the abdomen, making it best for individuals who expertise digestive points with different forms of magnesium (6). Whereas many types of magnesium could assist with leisure, nervousness, sleep, and stress, I typically counsel magnesium glycinate since it’s much less more likely to trigger unwanted side effects (6).
Oxide
- What it’s greatest for: This one is steadily used to alleviate heartburn (5). Nonetheless, it has decrease bioavailability in comparison with different types, which means the physique absorbs much less of the mineral from this complement (5).
- Further issues: Whereas magnesium oxide is useful for managing acid reflux disorder, it might have a laxative impact, so it’s not best for people who find themselves vulnerable to abdomen discomfort (5).
Concerning the Specialists
Samantha Cassetty, MS, RD, is a nationally acknowledged meals and vitamin professional, media persona, vitamin advisor, and creator. Cassetty is a former vitamin director for Good Housekeeping and the co-author of the e book Sugar Shock.
Daisy Mercer, RD, is a Meals Knowledge Curator at MyFitnessPal. She graduated together with her bachelors of Meals Science and Dietetics from Colorado State College and accomplished her dietetic internship with the VA San Diego Healthcare system.
Chloride
- What it’s greatest for: This kind could also be possibility if you happen to wrestle to take tablets, as a result of it’s typically present in liquid kind (7). It’s additionally utilized in topical merchandise, like lotions, and different functions to appease sore muscle groups (7).
- Further issues: This kind is well-absorbed and could also be much less more likely to trigger a laxative impact, making it an possibility for folks with digestive points (7).
Malate
- What it’s greatest for: Malic acid, mixed with magnesium, performs a task in power manufacturing inside the cells, making magnesium malate particularly interesting for these preventing fatigue and ache from fibromyalgia (8).
- Further issues: Whereas proof linking magnesium malate to those circumstances is restricted, some anecdotal experiences and small research counsel it could enhance signs (8). This kind is usually well-tolerated and fewer more likely to trigger digestive points in comparison with types like magnesium citrate or oxide (7).
Lactate
- What it’s greatest for: Rising low magnesium ranges
- Further issues: This type of magnesium is much less generally used for particular well being issues but it surely’s pretty effectively absorbed (7).
| Varieties of Magnesium Chart | ||||
| Magnesium | Major Use | Beneficial Dose | Analysis Supported? | Potential Facet Results |
| Magnesium Citrate | Relieves constipation (4) | As much as 350 mg (5) | Sure (4) | Diarrhea, abdomen upset (4) |
| Magnesium Glycinate | Promotes leisure; could assist sleep (6) | As much as 350 mg (5) | Some proof (6) | Normally light, however gentle abdomen upset at larger doses (6) |
| Magnesium Oxide | Relieves heartburn (5) | As much as 350 mg (5) | Sure (5) | Diarrhea, abdomen cramps (5) |
| Magnesium Chloride | Improves magnesium standing (7) | As much as 350 mg (5) | Sure (7) | Nausea, gentle gastrointestinal points (7) |
| Magnesium Malate | Eases muscle ache and fatigue (8) | As much as 350 mg (5) | Some proof (7) | Delicate abdomen upset (7) |
| Magnesium Lactate | Could assist right deficiencies (7) | As much as 350 mg (5) | Sure (7) | Nausea, digestive upset (7) |
How To Select the Finest Magnesium Complement For You
While you’re prepared so as to add a magnesium complement to your routine, these 5 steps may also help you choose the precise one.
- Take into account your objectives. Are you in search of a complement that may assist enhance sleep, chill out muscle groups, or relieve constipation? Select your kind of magnesium accordingly.
- Take into consideration your abdomen. When you have a gastrointestinal (GI) situation or a delicate tummy, contemplate magnesium glycinate because it’s well-tolerated (3).
- Search for third-party certifications like NSF, USP, or testing by ConsumerLab.com. This helps guarantee efficiency and security–that your complement is free from undesirable components, like heavy metals (7, 9).
- Learn the label. Select merchandise that embody the magnesium kind and dosage per serving quite than a proprietary mix of substances with the dosing listed for the mix (10).
- Examine for pointless fillers, components, colours, and allergens (11). These can present up in dietary supplements, so do your due diligence.
Steadily Requested Questions (FAQs)
What’s the greatest form of magnesium to take?
The most effective kind depends upon your wants. Glycinate is usually a good selection when you’ve got a delicate gastrointestinal (GI) system (6).
What’s the distinction between magnesium citrate and magnesium glycinate and magnesium oxide?
Magnesium is sure to various kinds of carriers to maintain it steady and enhance absorption. Nonetheless, these carriers—citrate, glycinate, and oxide—all impression the bioavailability and potential makes use of. Citrate helps promote regularity and is well-absorbed. glycinate could promote leisure and sleep with minimal GI unwanted side effects, and magnesium oxide is much less bioavailable however typically used for heartburn (4, 5, 6).
What’s the draw back of magnesium glycinate?
It’s often well-tolerated, however excessive doses could trigger digestive upset in some folks (6).
What kind of magnesium is nice for weight reduction?
Research point out that magnesium consumption could also be inversely related to weight problems, so getting sufficient magnesium could also be a long-term technique for weight administration (12).
The Backside Line
Whether or not you’re seeking to ease muscle stress, enhance sleep high quality, or handle digestive well being, magnesium dietary supplements is usually a useful addition to your wellness routine (4, 6, 7). Understanding the totally different types of magnesium and their particular advantages lets you tailor your option to your well being wants (5, 7).
The submit What You Should Know About the Types of Magnesium, According to a Dietitian appeared first on MyFitnessPal Blog.
