Here's what you need to know about the different types or complexes of magnesium that can be found in supplement form, and what each one is used for:. One of the most popular forms, magnesium glycinate AKA magnesium bisglycinate is a combination of magnesium and the amino acid glycine. This organic chelate complex is gentle on the stomach and has good bioavailability. Glycine has been linked with deep and restorative sleep , and research shows that magnesium glycinate may help promote a steady state of relaxation.
Along with magnesium glycinate, citrate is one of the most popular forms of magnesium; this is one of the most " bioavailable of the magnesium supplements," says Keatley. It can also be used to get your bowels moving , says Alan. Looking for a general magnesium supplement? Alan says this is a good option. Also, "some people use this topically in a lotion to soothe muscles, but the research on this is low , and there is little to no absorption of the magnesium through the skin.
Magnesium oxide is a common form for supplements. This form has relatively lower absorption compared to other forms like magnesium citrate , but can still be useful at higher, meaningful doses seen with targeted supplements. This form of magnesium helps to pull fluid into the intestines to get things moving down there, Angelone explains. While you can take magnesium lactate as a supplement, it actually shows up more as a food additive ingredient to reduce acidity in food formulations, Gans says.
That said, magnesium lactate is absorbed well by your body and may be used by individuals with specific medical nutrition therapy needs i. This is touted as the one of the most absorbable form of magnesium, Alan explains. Keatley agrees. Magnesium malate is thought to be "easier to digest" than some other forms of magnesium and can help regulate you, Gans says. One preclinical study in rodents published in the journal Biological Trace Element Research found that magnesium malate is easily absorbed and can stay there for an extended period of time.
Magnesium glycinate is a form bound to glycine, an amino acid shown in animal and test-tube studies to have a calming effect on the brain 7 , 8. Made with chelated magnesium glycinate for better absorption, each product is manufactured in an NSF International- and GMP-certified facility, third-party tested for quality and accuracy, and certified gluten-free, vegan, and non-GMO.
Easy on the stomach, this supplement gets high reviews for improving overall sleep quality, as well as relieving restless leg syndrome and nighttime leg cramps. While more research is needed, one review of 18 human studies suggests that magnesium may reduce anxiety symptoms 9. Each capsule blends chelated magnesium glycinate with magnesium oxide.
While magnesium glycinate is commonly used to help with sleep and anxiety, magnesium oxide is one of the most common forms tested in studies examining anxiety 9. Magnesium has been shown to act as a natural calcium blocker to help your muscles relax. Despite insufficient research, some individuals report muscle cramp relief from taking magnesium 11 , The designation is given to companies that meet rigorous standards for accountability, transparency, and social and environmental performance.
In addition to magnesium, each tablet contains 50 mg of organic spinach , which is also a good food source of magnesium Unlike many supplements, it can be taken on an empty stomach.
As a result, you can easily take it just before bed to help keep nighttime cramps at bay. Migraine is a chronic condition that involves recurring headaches that are often associated with symptoms like nausea, weakness, and sensitivity to light and sound Human research indicates that magnesium supplements may help prevent and manage migraine attacks 15 , Its supplements are likewise non-GMO verified.
It has also been studied for its effects on migraine symptoms, though more research is needed 16 , Keep in mind that some individuals may experience diarrhea as a side effect. For those who have difficulty swallowing pills, liquid supplements may be a good option. Instead, the only ingredient is trace mineral concentrate.
Magnesium has been shown to be an effective treatment for occasional constipation In particular, magnesium citrate, sulfite, and hydroxide all have an osmotic laxative effect This means that these supplements help relax your bowels and draw water into your intestines to soften stool and make it easier to pass. When taking magnesium for constipation, you should talk to your healthcare provider for individualized dosage recommendations.
Its middle-of-the-road dose of magnesium citrate can help move things along without causing an urgent trip to the bathroom. For best results, take one pill with a meal, one to four times a day, depending on recommendations from your healthcare provider.
Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, very little evidence supports these uses. Magnesium glycinate is formed from elemental magnesium and the amino acid glycine. Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as fish, meat, dairy, and legumes. Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes Magnesium glycinate is easily absorbed and may have calming properties.
It may help reduce anxiety, depression, stress, and insomnia. Yet, scientific evidence on these uses is limited, so more studies are needed 8. Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited. One study in 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo Yet, this form is significantly more expensive than other magnesium supplements.
Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue.
Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. Magnesium is present in a variety of foods, including 27 :. Certain populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence The average recommended daily amount of magnesium is mg for women and mg for men 2.
Magnesium supplements are generally considered safe for most people. However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach. Although rare, magnesium toxicity can occur. If you have kidney disease or consume very large doses of this mineral, you may be at a greater risk. Signs of toxicity include nausea, vomiting, diarrhea, muscle weakness, irregular breathing, lethargy, and urinary retention Most adults need — mg of magnesium per day.
Magnesium plays a vital role in human health. Low levels are linked to numerous adverse effects, including depression, heart disease, and diabetes. Many forms exist, some of which may help relieve heartburn, constipation, and other ailments. In high doses , magnesium can be toxic. Also, it can interact with some medications, such as antibiotics , and is unsuitable for people with certain underlying conditions, including kidney disease.
Magnesium glycinate is a compound of magnesium and glycine, an amino acid. Research on magnesium glycine indicates that people tolerate it well and that it seems to cause minimal side effects. This means it may be a good option for people who require higher doses of this nutrient or who experience side effects when using other types of magnesium. This type of magnesium is a compound of magnesium and lactic acid. According to a analysis , there is evidence that magnesium lactate absorbs in the gut easily.
This type of magnesium is a compound of magnesium and malic acid. Some evidence suggests that it is highly bioavailable and that people tolerate it well. A animal study found that out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose.
This may also be true of humans, but human trials are necessary to confirm this. A study in humans reports that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects.
Magnesium citrate is a popular form of magnesium. It is often an ingredient in supplements and appears to be easier for the body to absorb than some other forms. An older study of 46 adults found that magnesium citrate absorbed better than magnesium oxide and magnesium chelate. However, doctors also use magnesium citrate to treat constipation. For some people, this may mean it causes unwanted digestive side effects, such as diarrhea.
Some people use magnesium on the skin. The types of magnesium people can use in this way include:. Magnesium chloride is a type of salt that people can find in topical magnesium products, such as magnesium oils and some bath salts. People use it as an alternative method for getting more magnesium. A review concludes that while there is evidence that the body can absorb a small amount of magnesium through the skin, large-scale studies are necessary to determine its effectiveness.
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