what type of magnesium to take and when
Here's a quick rundown of the unlike types of magnesium, how much to take, and which is right for you.
If you've been hearing a lot about magnesium lately, information technology'due south for adept reason. Inquiry suggests upwardly to two-thirds of Americans are deficient in magnesium. As a result, the majority of people can do good from supplementing with the right type of magnesium.
Magnesium is the 4th about abundant mineral in your body and the catalyst for over 600 chemical reactions. It plays a role in detoxification, digestion, energy production, stress direction, and even your heart rhythm!
When you're deficient in magnesium, you can experience a wide variety of negative symptoms, including leg cramps, indisposition, fatigue, anxiety, diabetes, migraines, and eye problems. Magnesium deficiency also plays a role in hormone imbalances and PMS symptoms. Low serum magnesium concentrations are even linked to college rates of mortality.
Magnesium supplementation is incredibly of import because your body tin can't arrive or shop it. But, this is where things become confusing. Most people start looking for a quality magnesium supplement merely to find there are many different types of magnesium. If you're wondering nearly the benefits of each type of magnesium and which one is right for yous—you're in the right place!
Why Exercise Y'all Need a Magnesium Supplement?
Magnesium is predominantly constitute in leafy greens, nuts, avocados, and chocolate. But, soil degradation has dramatically decreased the nutrient density of nutrient. Even if you're eating plenty of spinach and pumpkin seeds, you'd yet likely be low in magnesium. This was the instance for me. On routine blood tests, my magnesium was always low despite eating leafy greens daily.
Another thing that impacts your magnesium levels is your torso'southward demand for information technology. Stress , drinking coffee, and pregnancy deplete magnesium stores. As you might have guessed, this means women are much more prone to magnesium deficiency.
As a final striking, enquiry shows only 30% to 40% of the dietary magnesium you lot consume is actually captivated in your body. And so, even if you track your magnesium intake, y'all are but absorbing about half of that.
Choosing a Quality Magnesium Supplement
Quality matters when it comes to the different types of magnesium supplements. It's important to choose a magnesium supplement that supplies your body with sufficient magnesium in an easily absorbable form.
Studies show sure types of magnesium, including magnesium oxide and magnesium sulfate, are less bioavailable, which means they are poorly absorbed by the body. The all-time way to make sure yous are supplementing with magnesium that is bioavailable is to take a chelated magnesium supplement.
Magnesium is a highly reactive mineral. When elemental magnesium is chelated, it is bound to a carrier past two or more points of zipper. This makes information technology more stable and better absorbed by the body. Dissimilar types of magnesium can be chelated or not.
Which Blazon of Magnesium is Right for You?
There are two of import things to consider when evaluating which type of magnesium is all-time for you:
- Is it a bioavailable and easy for your trunk to absorb?
- Is information technology a type of magnesium that is correct for you and your body'south needs?
Beneath, I've include a listing of the 8 different types of magnesium and the benefits of each ane. If you lot think yous could benefit from many different types of magnesium, try a magnesium combo supplement, such as Magnesium Breakthrough. You could also try taking 100 mg of one type, and 100 – 200 mg of another blazon to see how your body responds.
How Much Magnesium Should You lot Take?
The National Institute of Health puts the RDA for adults over 31 at 420 mg for males and 310 mg for females (or 350 mg for pregnant females). This recommended daily amount should only be viewed every bit a starting point. Some people need college or lower doses of magnesium for optimal wellness.
In general, you lot do not want to rely on a multivitamin for your magnesium. The type volition likely be less bioavailable and in too pocket-sized of a dose.
Always cull a magnesium supplement that does not include additives such every bit dyes, sugar, unnecessary preservatives, artificial colors or allergens. Find a visitor that provides proof of how they source and procedure their ingredients, and brand sure you're buying your supplements from a trusted retailer.
8 Different Types of Magnesium and Benefits
At that place are eight mutual types of magnesium. Each has their own benefits, absorption rate, and disadvantages. Because of this, you may discover different furnishings depending on the supplement yous choose to take.
1. For digestion: Magnesium citrate
Magnesium citrate is one of the nearly researched types of magnesium. Information technology'due south typically recommended to for stress relief and digestion back up. It is bound to citric acrid, which makes it highly absorbable. Every bit a discussion of caution, this 1 does have a laxative effect when taken in loftier doses. Start with a smaller dose, then adjust every bit needed. If information technology'south besides much for you, taper information technology back down.
Looking for a recommendation? Try Natural Calm.
2. For mood and sleep: Magnesium glycinate
Magnesium glycinate (or magnesium biglycinate) is spring to the amino acid glycine. It'southward often used to aid with indisposition and stress relief. Daily magnesium glycinate intake has been show to provide "rapid recovery" from mood disorders similar low. Also, it rarely has any sort of laxative result.
Looking for a recommendation? Attempt Designs for Health Magnesium Buffered Chelate.
3. For cognitive office: Magnesium L-threonate
Magnesium L-threonate is highly bioavailable and one of the only types of magnesium that tin can pass the blood brain bulwark. Preliminary inquiry suggests regular supplementation with magnesium L-threonate can improve overall cognitive office, retention, and prevent dementia.
Looking for a recommendation? Endeavor Designs for Health NeuroMag.
4. For fibromyalgia and musculus hurting: Magnesium malate
Magnesium malate is formed past combining magnesium with malic acid. Studies prove supplementation with magnesium malate can better musculus tenderness and pain associated with fibromyalgia. Preliminary inquiry also suggests magnesium malate is more bioavailable than other magnesium compounds.
Looking for recommendations? Endeavor Source Naturals Magnesium Malate.
five. For heart health: Magnesium taurate
Magnesium taurate is jump to the amino acid taurine, which is known for its ability to lower claret pressure level and protect heart musculus cells. Because magnesium is also know for its middle-protective backdrop, preliminary research suggests magnesium taurate may take considerable potential as a vascular-protective nutritional supplement. Also, it may be used to treat acute centre attacks and pre-eclampsia.
Unfortunately, at that place has been little to no research on the bioavailability of magnesium taurate or its effectiveness in improving heart health. Because of this, I recommend sticking with a magnesium philharmonic supplement that contains magnesium taurate or choosing other bioavailable types of magnesium.
Looking for a recommendation? Endeavor Source Naturals Ultra-Mag Hi Efficiency Magnesium.
6. For stress and to relax muscles: Magnesium chloride
Because magnesium can be captivated transdermally (through your pare), topical application is a great pick. Try using magnesium chloride bath flakes for stress relief, muscle recovery, and joint pain. You can as well try magnesium oil products. Looking for a recommendation? Try Ancient Minerals Bath Flakes and Magnesium Oil Spray.
vii. For musculus soreness: Magnesium sulfate
Accept you lot ever taken an epsom table salt bathroom? That's really magnesium sulfate. This is another type of magnesium that is great for joint pain, relaxation, and muscle soreness. For athletes, this is an especially excellent source of magnesium. Looking for a recommendation? Try Epsoak USP Epsom Salt.
8. For constipation: Magnesium Oxide
Magnesium oxide has much lower levels of bioavailability when compared to other types of magnesium. In general, it'south a terrible selection if y'all're looking to enhance magnesium levels in the body. So, what'southward it adept for? Treating constipation. Magnesium oxide is the agile ingredient in milk of magnesia, which has a laxative effective.
The Best Types of Magnesium For You
While 8 may seem similar a lot, at that place are actually other forms of magnesium on the market, including magnesium orotate and magnesium aspartate. If you don't see it in the list above, information technology'due south because in that location is little to no scientific research on bioavailability or safety. Stick with the list above, experiment with different types, and you'll probable find a magnesium supplement that works for y'all.
If a certain blazon of magnesium doesn't seem to be working for you, give a different i a try. Prioritize forms that are more bioavailable, and consider getting your magnesium levels tested later on regular supplementation to meet if your magnesium levels are sufficient.
Want more than data on the dissimilar types of magnesium? Hither are some added resources:
Have y'all experimented with different types of magnesium? Annotate below and allow me know!
Source: https://coconutsandkettlebells.com/different-types-of-magnesium/
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