Magnesium is a mineral that the physique makes use of for blood glucose management, blood stress regulation, power manufacturing, muscle and nerve perform, bone growth, rest, and extra. When you aren’t getting sufficient of it, you could develop a magnesium deficiency with signs like fatigue, low urge for food and muscle spasms. Nevertheless, this deficiency is comparatively uncommon since most wholesome people get sufficient magnesium of their weight-reduction plan.
Let’s focus on magnesium, the differing types, its advantages and the meals you could find it in.
What’s magnesium?
Magnesium is a chemical factor current in lots of meals and a necessary constructing block within the physique. What does magnesium do for the physique? Our our bodies use magnesium to manage blood stress, bone growth, muscle and nerve perform and to synthesize DNA. Whereas these are among the most notable capabilities of magnesium in our our bodies, the complete significance of this mineral may be onerous to overstate.
Learn extra: Why You Ought to Use Magnesium to Enhance Your Sleep
Understanding what meals have magnesium can go a great distance towards serving to you make sure that you may have sufficient of this very important mineral. Dairy merchandise are usually wealthy in magnesium and are one in every of many individuals’s main sources of this mineral. Whereas the precise quantities range between them, legumes, nuts and seeds are one other plentiful supply of magnesium. Fiber-rich entire grains like quinoa and shredded wheat, in addition to leafy greens comparable to spinach and kale, include excessive quantities of magnesium.
Together with extra of these kinds of meals in your weight-reduction plan could assist you preserve higher well being and keep at bay magnesium deficiencies. In some circumstances, these meals is probably not sufficient or is probably not sensible. In these circumstances, magnesium dietary supplements could possibly fill the hole.
Including magnesium to your weight-reduction plan
If discovering the suitable meals is difficult, inconvenient or in any other case problematic, taking magnesium dietary supplements could assist you meet your physique’s wants for this mineral. Even if you happen to aren’t noticing indicators of magnesium deficiency, it is necessary to make sure you are consuming the advisable quantities of magnesium.
When you resolve to incorporate magnesium dietary supplements, you could discover the various choices out there. These dietary supplements are available in numerous varieties, primarily differentiated by what’s sure to the magnesium or used as a provider. As an example, magnesium citrate is among the extra frequent varieties. This kind is fabricated from magnesium bonded to citric acid.
8 kinds of magnesium
As talked about, there are numerous kinds of magnesium dietary supplements. Some individuals could have a neater time absorbing sure varieties over others. Relying on what the magnesium is sure to, these dietary supplements can also have completely different well being advantages and potential unwanted effects. For instance, most magnesium varieties have a point of a laxative impact.
Magnesium chloride
This kind is created by binding magnesium and chlorine. Magnesium chloride is regarded as simply absorbed by the digestive tract. Whereas this sort can assist with magnesium deficiency, it is usually used to deal with heartburn and different issues brought on by extreme abdomen acid.
Magnesium citrate
One of many extra frequent magnesium varieties, magnesium citrate, is believed by some to have superior bioavailability in comparison with different magnesium dietary supplements. The laxative impact of this sort is robust sufficient that top doses of it are typically used to deal with constipation.
Magnesium lactate
Magnesium lactate is used for related functions as different magnesium dietary supplements. It has additionally proven some promise at being gentler on the digestive system than many magnesium varieties. This kind is created by binding magnesium with lactic acid.
Magnesium malate
Magnesium malate is shaped by binding magnesium and malic acid. Some analysis has pursued the concept this sort of magnesium complement could have excessive ranges of bioavailability however has been inconclusive. Past doubtlessly larger bioavailability, one other potential perk of this magnesium complement is that it could have much less of a discernible affect on the digestive system. Individuals who expertise unwanted effects from different kinds of magnesium could discover this sort much less problematic.
Magnesium orotate
A mixture of magnesium and orotic acid, this sort of magnesium has proven promise in a number of areas. Analysis has demonstrated the significance of the microbiome-gut-brain axis, which has to do with a suggestions system between points of the digestive system and psychological well-being. This analysis signifies that magnesium orotate could encourage higher intestine well being, which might enhance experiences of well-being. The excessive bioavailability of this magnesium kind additionally makes it useful in treating magnesium deficiency.
This kind is assumed to have a decrease laxative impact than others. Because of this, it is probably not as useful in treating constipation.
Magnesium oxide
Fashioned by combining magnesium with oxygen, this sort of magnesium complement has been researched for its potential affect on kind 2 diabetes. Analysis outcomes have been conflicting, however magnesium oxide dietary supplements are additionally used for antacid and laxative properties. This type of magnesium could have decrease bioavailability than others and could also be much less efficient for managing a magnesium deficiency.
Magnesium sulfate
Also called Epsom salt, this sort combines magnesium with sulfur and oxygen. Some research have proven the advantages of utilizing magnesium sulfate to deal with signs of acute bronchial asthma, migraines, despair and nervousness. A few of these research relied on the intravenous administration of magnesium sulfate. Additional analysis is required to know the impacts of magnesium sulfate dietary supplements on these circumstances.
Magnesium taurate
Magnesium taurate is made by combining magnesium with the amino acid taurine. Like different magnesium varieties, this one could typically be used to deal with magnesium deficiency, extreme abdomen acidity and constipation. Some analysis has proven promising outcomes concerning the potential for magnesium taurate to help in some cardiovascular therapies. This analysis was not carried out on people, and additional examine is required to see how properly the results translate.
Learn extra: 5 Finest Magnesium Dietary supplements of 2025
Drawbacks to taking magnesium
Whereas getting sufficient magnesium in your weight-reduction plan is necessary, you need to keep away from consuming an excessive amount of. There are a number of potential downsides to magnesium that you could be need to take into account earlier than deciding whether or not magnesium dietary supplements are best for you.
Price
Relying on the kind of magnesium complement in query, these dietary aids can develop into costly.
An excessive amount of magnesium
Taking an excessive amount of magnesium can result in an overdose with disagreeable unwanted effects and, in excessive circumstances, doubtlessly life-threatening dangers. Consuming an excessive amount of magnesium could result in emotions of fatigue, muscle weak point, nausea and diarrhea. When you take magnesium dietary supplements and expertise these signs, converse together with your physician instantly.
Drug interactions
Magnesium dietary supplements can typically intervene with different medicines and stop them from being absorbed or used accurately. When you take common medicines, converse together with your prescribing physician earlier than including a magnesium complement to your weight-reduction plan.
