What should you know about the types of magnesium, according to a dietologist

Magnesium is a mineral that plays a decisive role in more than 300 biochemical reactions in the body (5). However, different types of magnesium provide different benefits. So knowing about different types of magnesium can be very useful.

It promotes protein synthesis, nerve functioning, blood glucose control, blood pressure regulation and energy production, ”says Daisy Mercer, dietitian registered myfitnesspal (1).

But in addition to these general advantages, magnesium accessories are gaining popularity for solving specific wellness goals such as support for better sleep, digestive regularity and relaxation of muscle tension (1, 6).

If you are considering a magnesium supplement, several forms need to know several things. Continue to read and see if you could benefit from receiving a magnesium add -on and how to choose the right type for your needs.

Should you take a magnesium add -on?

It is essential for many body functions, magnesium is a shortage for many. The data indicate that nearly half of the adults receive insufficient magnesium5). For some, it could be a useful supplement. Before adding new vitamins or nutrients to your routine, consult your doctor, especially if you have basic health conditions, are pregnant or nursing or take medicines that can interact.

People who may not have enough magnesium include:

• Older adults (1)
• People with GI diseases such as celiac disease and Crohn’s disease (5)
• People with diabetes 2.5)
• People with addiction to alcohol (1)
• Athletes (1)
• People take certain medicines (5)

Accessories can be useful for people with certain health conditions, for example:

• Migraines (1)
• The syndrome of the restless legs (1)
• Insomnia and sleep problems (6)
• Muscle tension (1)

This means that the use of magnesium accessories, when you don’t really need them, is not a great idea. Complement can lead to side effects such as diarrhea, nausea or stomach.1).

And Mercer says that if you consume a balanced diet, you probably won’t need a supplement (5).

Magnesium types

Some forms of magnesium are easier in the digestive system, making them a good choice to support relaxation and sleep (6). Others may be harder for your body, but may be effective for conditions such as heartburn (5).

Here is a quick overview of six different types of magnesium plus situations to help focus.

Citrate

• What is the best for: this form can help alleviate the occasional constipation (4). It works by drawing water into the intestines and softening stools (4).
• Other considerations: Some people are sensitive to magnesium citrate and may have side effects such as convulsions or diarrhea (4).

Glycine

• What is the best for: this type is a popular choice for relaxation and sleep because it combines magnesium with glycine, an amino acid known for its calming effects (6). This can increase the ability of the mineral to reduce stress and promote a peaceful sleep (6).
• Other considerations: it’s fine on the stomach, so it’s ideal for those who experience digestive problems with other types of magnesium (6). While many forms of magnesium can help with relaxation, anxiety, sleep and stress, I often design magnesium glycine as it is less likely to cause side effects (6).

Oxide

• What is the best for: this one is often used to relieve heartburn (5). Compared to other forms, however, has lower biological availability, which means that the body absorbs less mineral from this supplement (5).
• Other considerations: While magnesium oxide is useful to manage acid reflux, it may have a laxative effect, so it is not ideal for people who are susceptible to stomach discomfort (5).

About the experts

Samantha Cassetty, Ms, RDHe is a nationwide food and nutrition expert, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good cleaning and co -author of Sugar Shock.

Daisy Mercer, RDHe is a curator of food data on Myfitnesspal. She graduated from her bachelor’s bachelor’s degree and diet at Colorado State University and completed a dietary internship in the San Diego Healthcare System.

Chloride

• What is the best for: This type can be a good choice if you are trying to take pills because it often occurs in liquid form (7). It is also used in local products such as creams and other applications to calm the painful muscles (7).
• Other considerations: This form is well absorbed and may be less likely to cause a laxative effect, which makes it a possibility for people with digestive problems (7).

Malate

• What is the best for: Malic acid, combined with magnesium, plays a role in the production of energy in cells, causing Maluzium to be particularly attractive to those who fight fatigue and pain from fibromyalgia (8).
• Other considerations: While evidence connecting male magnesium with these conditions is limited, some unofficial reports and small studies suggest that they can improve symptoms (8). This form is usually well tolerated and less likely to cause digestive problems compared to forms such as citrate or magnesium oxide (7).

Lactate

• What is the best for: Increasing low levels of magnesium
• Other considerations: This form of magnesium is less commonly used for specific health problems but is quite well absorbed (7).

How to choose the best magnesium accessory for you

When you are ready to add a magnesium add -on to your routine, these five steps can help you choose the right one.

1. Consider your goals. Looking for a supplement that can help improve sleep, release muscles or relieve constipation? Choose your type of magnesium accordingly.
2. Think about your stomach. If you have a gastrointestinal (GI) or sensitive abdomen condition, consider magnesium glycine as it is well tolerated (3).
3. Look for third -party certification Like NSF, USP or Consumerlab.com testing. This helps to ensure that efficiency and safety – that your supplement is without undesirable ingredients such as heavy metals (7, 9).
4. Read the label. Choose products that include magnesium type and portion dosage rather than a proprietary mixture of components with dosing given for a mixture (10).
5. Check unnecessary fillingsingredients, colors and allergens (11). These may appear in supplements, as well as your DUE diligence.

Frequently asked questions (FAQ)

Bottom line

Whether you are looking for a relief of muscle tension, improving sleep quality or mastering the health of digestion, magnesium supplements can be a useful supplement to your wellness routine (4, 6, 7). Understanding to different forms of magnesium and their specific benefits allows you to customize your options to your health needs (5, 7).

Contribution What should you know about the types of magnesium, according to a dietologist He appeared for the first time Myfitnesspal blog.

 

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