Magnesium is a mineral that performs a essential function in over 300 biochemical reactions within the physique (5). However totally different sorts of magnesium present totally different advantages. So realizing in regards to the several types of magnesium can are available very helpful.
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 targets like selling higher sleep, digestive regularity, and easing muscle rigidity (1, 6).
When you’re contemplating a magnesium complement, there are some things to know in regards to the totally different kinds. Preserve studying to study in case you would possibly profit from taking a magnesium complement and the way to decide on the precise kind in 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 nearly half of adults get insufficient magnesium by means of meals alone (5). So, a complement might be helpful for some. Seek the advice of a health care provider earlier than including new nutritional vitamins or vitamins to your routine, particularly you probably have underlying well being situations, are pregnant or nursing, or take medicines which will work together.
Individuals who may not be getting sufficient magnesium embody:
- Older adults (1)
- Individuals with GI ailments like celiac and Crohn’s illness (5)
- Individuals with kind 2 diabetes (5)
- Individuals with alcohol dependence (1)
- Athletes (1)
- Individuals taking sure medicines (5)
Dietary supplements may be useful for folks with sure well being situations, like:
That mentioned, taking magnesium dietary supplements if you don’t really need them isn’t an excellent thought. Supplementation can result in negative effects like diarrhea, nausea, or an upset abdomen, particularly if taken in excessive doses (1).
And Mercer says you’re unlikely to wish a complement in case you eat a balanced eating regimen (5).
Sorts of Magnesium
Some types of magnesium are simpler on the digestive system, making them a good selection for selling rest and sleep (6). Others could also be tougher in your physique to soak up, however may be efficient for situations like heartburn (5).
Right here’s a fast overview of six totally different sorts of magnesium, plus the conditions they might help goal.
Citrate
- What it’s finest for: This type might help relieve occasional constipation (4). It really works by drawing water into the intestines and softening stool (4).
- Further issues: Some persons are delicate to magnesium citrate and will expertise negative effects similar to cramping or diarrhea (4).
Glycinate
- What it’s finest for: This kind is a well-liked selection for rest and sleep as a result of it combines magnesium with glycine, an amino acid recognized for its calming results (6). This will improve the mineral’s capability to scale back stress and promote restful sleep (6).
- Further issues: It’s light on the abdomen, making it preferrred for many who expertise digestive points with different sorts of magnesium (6). Whereas many types of magnesium might assist with rest, nervousness, sleep, and stress, I typically counsel magnesium glycinate since it’s much less prone to trigger negative effects (6).
Oxide
- What it’s finest for: This one is ceaselessly used to alleviate heartburn (5). Nevertheless, it has decrease bioavailability in comparison with different kinds, that means the physique absorbs much less of the mineral from this complement (5).
- Further issues: Whereas magnesium oxide is useful for managing acid reflux disease, it could possibly have a laxative impact, so it’s not preferrred for people who find themselves liable to abdomen discomfort (5).
In regards to the Consultants
Samantha Cassetty, MS, RD, is a nationally acknowledged meals and diet knowledgeable, media character, diet guide, and creator. Cassetty is a former diet 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 finest for: This kind could also be a superb choice in case you wrestle to take tablets, as a result of it’s typically present in liquid type (7). It’s additionally utilized in topical merchandise, like lotions, and different purposes to appease sore muscle tissues (7).
- Further issues: This type is well-absorbed and could also be much less prone to trigger a laxative impact, making it an choice for folks with digestive points (7).
Malate
- What it’s finest for: Malic acid, mixed with magnesium, performs a task in power manufacturing inside the cells, making magnesium malate particularly interesting for these combating fatigue and ache from fibromyalgia (8).
- Further issues: Whereas proof linking magnesium malate to those situations is proscribed, some anecdotal reviews and small research counsel it could enhance signs (8). This type is often well-tolerated and fewer prone to trigger digestive points in comparison with kinds like magnesium citrate or oxide (7).
Lactate
- What it’s finest 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 nicely absorbed (7).
| Sorts of Magnesium Chart | ||||
| Magnesium | Major Use | Really useful Dose | Analysis Supported? | Doable Aspect Results |
| Magnesium Citrate | Relieves constipation (4) | As much as 350 mg (5) | Sure (4) | Diarrhea, abdomen upset (4) |
| Magnesium Glycinate | Promotes rest; might help sleep (6) | As much as 350 mg (5) | Some proof (6) | Normally light, however delicate 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, delicate gastrointestinal points (7) |
| Magnesium Malate | Eases muscle ache and fatigue (8) | As much as 350 mg (5) | Some proof (7) | Gentle 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 Greatest Magnesium Complement For You
If you’re prepared so as to add a magnesium complement to your routine, these 5 steps might help you decide the precise one.
- Contemplate your targets. Are you on the lookout for a complement that may assist enhance sleep, calm down muscle tissues, or relieve constipation? Select your kind of magnesium accordingly.
- Take into consideration your abdomen. You probably have a gastrointestinal (GI) situation or a delicate tummy, think about 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 somewhat than a proprietary mix of elements 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.
Continuously Requested Questions (FAQs)
What’s the finest sort of magnesium to take?
The very best kind is dependent upon your wants. Glycinate could be a good selection you probably have a delicate gastrointestinal (GI) system (6).
What’s the distinction between magnesium citrate and magnesium glycinate and magnesium oxide?
Magnesium is certain to several types of carriers to maintain it steady and enhance absorption. Nevertheless, these carriers—citrate, glycinate, and oxide—all impression the bioavailability and potential makes use of. Citrate helps promote regularity and is well-absorbed. glycinate might promote rest and sleep with minimal GI negative 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 normally well-tolerated, however excessive doses might trigger digestive upset in some folks (6).
What kind of magnesium is sweet 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 rigidity, enhance sleep high quality, or handle digestive well being, magnesium dietary supplements could be 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).
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