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

Magnesium is a mineral that plays a critical role in over 300 biochemical reactions in the body (5). But different types of magnesium provide various benefits. So knowing the different types of magnesium can be very conveniently to come.

Supports protein synthesis, nerve function, blood glucose control, blood pressure regulation and energy production, “says Daisy Mercer, MyFitnespal Registered Dietitian (1).

But outside these general benefits, magnesium add-ons receive popularity to address specific wellness goals such as promoting better sleep, digestive regularity and muscular tension relief (1, 6).

If you are considering magnesium supplement, there are a few things to know about different forms. Continue reading to find out if you could benefit from taking the add-on magnesium and how to choose the right type for your needs.

Do you need to take a magnesium supplement?

Importantly for many bodily functions, magnesium is in a short supply for many. The data suggest that almost half of the adults get an inadequate magnesium through itself (5). So the add-on could be useful for some. Consult your doctor before adding new vitamins or nutrients to your routine, especially if you have the fundamental health conditions, pregnant or sister or take medications that can communicate.

People who may not get enough magnesium include:

• Older adults (1)
• People with gi diseases like Celijan and Crohn’s disease (5)
• People with type 2 diabetes (5)
• People with alcoholic dependence (1)
• Athletes (1)
• People take certain medications (5)

Supplements may be useful for people with certain health conditions, such as:

• Migraine (1)
• A restless leg syndrome (1)
• Problems with nonsan and sleep (6)
• Muscle tension (1)

It said, getting magnesium supplements when they don’t really need a great idea. Supplement can lead to side effects such as diarrhea, nausea or upset stomach, especially if taken in high doses (1).

And Mercer says you should probably need an add-on if you consume a balanced diet (5).

Types of magnesium

Some forms of magnesium are easier on the digestive system, making them a good choice for promoting relaxation and sleeping (6). Others may be more difficult for your body to absorb, but can be effective for conditions like heartburn (5).

Here is a quick overview of six different types of magnesium, plus situations that can help targeting.

Citrate

• What is best for: This form can help mitigate occasional prisons (4). Works to draw water into the intestines and soften the table (4).
• Additional considerations: Some are sensitive to magnesium citrate and can feel side effects such as cramps or diarrhea (4).

Glio

• What is best for: This species is a popular choice for relaxation and sleep, as it combines magnesium with glycas, amino acid famous for calm effects (6). This can improve the ability of minerals to reduce stress and promote a peaceful dream (6).
• Additional considerations: Gently on the stomach, making it ideal for those who experience indigest problems with other types of magnesium (6). Although many forms of magnesium can help relax, anxiety, sleep and stress, I often suggest a magnesium glycinita because it is less likely to cause side effects (6).

Oxide

• What is best for: this one is often used to relieve plaster (5). However, there is a lower bioavailability compared to other forms, which means that the body is less absorbed by the minerals from this add-on (5).
• Additional considerations: While magnesium oxide is useful for acid management, it can have a laxative effect so that it is not ideal for people who are prone to discomfort in the stomach (5).

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About experts

Samantha Cassetty, MS, Rdis a nationally recognized food and nutrition expert, media personality, consultant for diet and author. Casetty is a former dietary director for good maintenance maintenance and the sugar shock book co-author.

Daisy Mercer, Rdis a custody of the nutritional data on MyFitnessPal. She graduated with her bachelors of food science and dietetics from the State University in Colorado and ended their premises with VA San Diego Healthcare system.

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Chloride

• What is best for: This type can be a good option if you are struggling to take tablets, as it is often found in liquid form (7). It is also used in current products, such as creams and other miracle application applications (7).
• Additional considerations: This form is well absorbed and can be less likely to cause a laxative, making it an option for people with digestive issues (7).

Malace

• What is best for: Malic acid, combined with magnesium, plays a role in energy production in cells, making magnesium malates especially attractive for those fights fatigue and fibromyalgia pain (8).
• Additional considerations: Although evidence that connects Malaysium-Malta in these conditions limited, some anecdotal reports and small studies suggest that it can improve symptoms (8). This form is usually well tolerated and is less likely to cause digestive problems compared to patterns such as magnesium citrate or oxide (7).

Lactate

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

Types of magnesium cards
Magnesium	Primary use	Recommended dose	Supported research?	Possible side effects
Magnesium Citrate	Relieves prison (4)	Up to 350 mg (5)	Yes (4)	Diarrhea, anxious stomach (4)
Magnesium Glio	Promotes relaxation; Can support sleep (6)	Up to 350 mg (5)	Some evidence (6)	Usually gently but a gentle stomach upset in higher doses (6)
Magnesium oxide	Relieves heart failure (5)	Up to 350 mg (5)	Yes (5)	Diet, stomach cramps (5)
Magnesium chloride	Improves magnesium status (7)	Up to 350 mg (5)	Yes (7)	Nausea, mild gastrointestinal issues (7)
Magnesium small	Facilitates muscle pain and fatigue (8)	Up to 350 mg (5)	Some evidence (7)	A slightly upset stomach (7)
Magnesium lactate	Can help correct shortcomings (7)	Up to 350 mg (5)	Yes (7)	Nausea, digestion upset (7)

How to Choose the Best Magnesium Appendix for You

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

1. Think about your goals. Are you looking for an addition that can help improve sleep, relax your muscles or mitigate prison? Choose the type of magnesium accordingly.
2. Think about your stomach. If you have a gastrointestinal (GI) state or sensitive abdomen, think about magnesium glycoatine because it is well tolerated (3).
3. Look for third-party certificates As NSF, cf. or test by consurularplab.com. This helps ensure potency and security – that your addition is without unwanted additives, such as heavy metals (7, 9).
4. Read the label. Choose products that include magnesium and dosage per serve business, not the ownership mixing of the dosing ingredients listed for a mixture (10).
5. Check unnecessary fillersadditives, colors and allergens (11). They can appear in the supplements, so that your check.

Frequently Asked Questions (FAQs)

Bottom line

Whether you want to alleviate muscle tensions, improve the quality of sleep or manage digestive health, magnesium add-ons can be a useful addition to your wellness routine (4, 6, 7). Understanding different forms of magnesium and their specific benefits allows you to customize your choice in your health needs (5, 7).

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