Magnesium is an essential mineral that plays a vital role in many of our body’s physiological processes. It helps to regulate nerve and muscle function, maintain bone density and support immune health.
Despite its importance, the majority of adults don’t get enough magnesium from their diets alone. That’s why it’s important for those who are deficient in this mineral to supplement with the right form of magnesium to meet their needs.
In this article, we’ll cover the three most popular types of magnesium and what they’re used for so you can make an informed decision on which one may be right for you
Magnesium Oxide
Magnesium oxide has been used for centuries to treat various ailments, such as constipation and indigestion. It is also the most common form of magnesium supplement available on the market today.
It’s produced through a process called calcination which involves heating raw materials that are rich in magnesium such as dolomite or sea water at very high temperatures.
As this type of magnesium has been processed heavily, it does have some drawbacks – mainly that its absorption rate isn’t as good as other forms due to having undergone such intense processing.
As far as food sources go, there are plenty of natural options like nuts, whole grains, legumes and leafy greens that can be incorporated into your diet to get enough magnesium.
But if you’re not getting adequate amounts from these foods then supplementation may be necessary.
When considering taking a supplement, though, it’s important to make sure you get an accurate dosage recommendation because too much magnesium could lead to adverse health effects.
Magnesium Citrate
Magnesium oxide may be the most common magnesium on the market, but since its absorption rate can be quite low, many people are now turning to Magnesium Citrate instead.
This form of magnesium has proven to have higher absorption rates than other forms due to its solubility in water or gastric acidity. Additionally, it’s known to be well tolerated by the body with few side effects when taken at recommended doses.
In terms of medicinal uses, Magnesium Citrate is often prescribed by doctors for kidney stones and heartburn prevention. It’s also commonly found in over-the-counter laxatives and antacids because of its ability to help relieve occasional constipation and ease upset stomachs.
As far as food sources go, Magnesium Citrate can be naturally found in leafy greens like spinach, nuts like almonds and cashews, legumes like soybeans and chickpeas, whole grains like quinoa and oats, as well as certain fruits including bananas and avocados.
Moving forward, let’s explore another popular form of magnesium – magnesium glycinate – which may provide even better results than Magnesium Citrate for some users…
Magnesium Glycinate
Magnesium glycinate is one of the best forms of this essential mineral, and it’s becoming increasingly popular. Not only does it offer superior absorption compared to other types of magnesium, but there are also several potential health benefits that come with taking it.
Let’s take a closer look at what makes magnesium glycinate so beneficial. Magnesium glycinate is packed full of important properties that make it better than its competitors. For starters, it’s easily absorbed by the body which means you’ll reap more benefits from taking less of it – making it cost-effective too! It has been shown to help reduce muscle cramps, regulate blood pressure levels, improve sleep quality, and aid in increasing overall magnesium absorption.
All these attributes combined make magnesium glycinate one of the most popular choices when supplementing with the mineral. In addition to its practicality and effectiveness, many people find that they like how easy it is on their stomach compared to other types of magnesium supplements. As such, those who experience digestive issues or sensitivities may benefit from using this form over others as well as finding relief from related symptoms like indigestion or bloating after taking magnesium glycinate regularly.
Potential Health Benefits of Magnesium
Examining the sources of magnesium is important when looking at its potential health benefits. It can be found in various foods, such as dark leafy greens, nuts, and whole grains — but it’s also available in supplement form.
By meeting our dietary requirements for this mineral, we’re able to take advantage of its many advantages. When examining absorption levels and deficiency symptoms caused by a lack of magnesium intake, there are several factors to consider.
Magnesium deficiencies can cause headaches, muscle cramps, anxiety and fatigue among other issues — so it’s essential to ensure that you’re getting enough of this vital nutrient on a daily basis. Thankfully, with proper dietary changes and supplementation options available today, anyone can easily increase their consumption levels safely and effectively.
With careful selection from multiple sources of magnesium supplements comes more assurance that you’ll reach your recommended daily allowance (RDA) for optimal health outcomes. Transitioning into choosing the best supplement for one’s individual needs requires further investigation—but taking small steps towards understanding how each type works within the body is key for making an informed decision about which type might work best for them.
Choosing The Right Magnesium Supplement
Choosing the right magnesium supplement can be a daunting task. With so many types available, it’s important to understand which one is best for your needs.
Here’s what you need to know about the three most popular forms of magnesium and how they compare in terms of dietary sources, absorption rates, recommended dosages, and side effects.
Magnesium citrate is derived from citric acid and has been found to have one of the highest levels of bioavailability (absorption) compared to other forms. It can also provide additional benefits such as supporting healthy digestion since it helps balance stomach acids. The usual dosage ranges between 200-400 mg per day depending on individual needs. Magnesium citrate may cause mild gastrointestinal discomfort or diarrhea if taken in high doses.
The second type is magnesium oxide, which is often used for its laxative effect due to its ability to draw moisture into the intestines and increase stool volume. This form of magnesium might not be easily absorbed by the body because of its large size; however, some studies suggest that taking higher doses can lead to improved absorption over time.
Recommended dosages are typically 300–420 mg daily for adults but should not exceed 800mg per day without consulting a healthcare provider first. Common side effects include nausea, cramping, bloating, and diarrhea when taken in excess quantities.
Individuals who want the benefits of multiples types of magnesium can look to biOptimizers Magnesium Breakthrough which features seven types of magnesium.
Frequently Asked Questions About Magnesium
How Much Magnesium Should I Take Daily?
Figuring out how much magnesium you should take daily can be tricky. It’s important to consider various factors like your age, absorption rates and dietary sources of magnesium before determining a suitable dosage for yourself.
A general guideline is that adults need about 400-420 mg per day for men and 310-320 mg per day for women. However, the exact amount may vary depending on individual needs as well as any health conditions or medications they are taking which could affect absorption rates.
It’s best to consult with your doctor to determine what amount is right for you.
What Are The Side Effects Of Taking Magnesium Supplements?
Taking magnesium supplements can offer a range of health benefits, from improving sleep to reducing stress. However, it’s important to be aware of potential side effects so you can find the best dosage for your body and ensure that the supplement is being optimally absorbed.
Magnesium absorption varies based on different factors such as age and overall health, plus the type of magnesium and its form or dosage. Too little magnesium may not give any results, while too much could lead to negative outcomes like diarrhea or nausea.
If you’re considering adding a magnesium supplement into your diet, consult with your doctor first to determine an ideal dosage and discuss other options like topical applications or foods rich in this essential mineral.
Can I Take Magnesium Supplements With Other Medications?
Asking if you can take magnesium supplements with other medications is an important question. While there are therapeutic benefits to taking magnesium in certain doses, it’s important to be aware of potential interactions with drugs and absorption rate.
Generally speaking, most people don’t experience any adverse effects when combining the two as long as they’re not exceeding recommended doses. However, it’s always best to consult your doctor first before doing so, especially if you’re taking prescription medications or have a medical condition that may increase sensitivity to medication side effects.
Are There Any Foods That Naturally Contain Magnesium?
Magnesium is an important mineral found in many foods, but the amount and bioavailability of magnesium can vary significantly depending on how it’s prepared.
While some dietary sources contain phytates that can reduce its absorption rate, there are still plenty of natural foods with high levels of this essential nutrient.
Whole grains, nuts and seeds, green leafy vegetables, legumes, fish like salmon and mackerel, avocados, bananas, dark chocolate (in moderation), black beans and yogurt are all good sources of magnesium to add to your diet.
Eating these types of food regularly will help ensure you’re getting enough magnesium for optimal health.
Are There Any Risks Associated With Taking Magnesium Supplements?
When it comes to taking magnesium supplements, there are potential risks associated with proper dosage and interactions.
It’s important to be aware of dietary sources of magnesium as well as the recommended doses for absorption rates.
If you’re considering taking a magnesium supplement, make sure you take into account all possible interactions and adjust your dose accordingly.
Additionally, speak with your healthcare provider before starting any new supplement routine so they can explain how much is right for you and if there could be any potential side effects or drug interactions.
Conclusion
In conclusion, magnesium is an essential mineral that can be found in a variety of foods and supplements. Taking the right amount on a daily basis offers numerous health benefits.
It’s important to understand the three most popular types of magnesium: magnesium citrate, magnesium glycinate, and magnesium oxide. Each has its own unique uses and benefits, so it’s important to discuss with your healthcare provider which option will work best for you.
Always check with your doctor before beginning any supplement regimen, as some medications may interact negatively with certain forms of magnesium. With proper guidance from your healthcare provider, you can safely begin taking these beneficial supplements and enjoy all the benefits they have to offer!
Studies Referenced for this article include:
Magnesium’s role in physiological processes:
National Institutes of Health, Office of Dietary Supplements. (2021). Magnesium: Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Magnesium Oxide:
U.S. National Library of Medicine. (2021). Magnesium Oxide. Retrieved from https://medlineplus.gov/druginfo/meds/a601074.html
Magnesium Citrate:
Natural Medicines Comprehensive Database. (2021). Magnesium Citrate. Retrieved from https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=921
Magnesium Glycinate:
Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 18(5), 430-435. https://doi.org/10.1177/0148607194018005430
Magnesium deficiency symptoms and health benefits:
De Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1-46. https://doi.org/10.1152/physrev.00012.2014
Recommended daily allowance (RDA) for magnesium:
National Institutes of Health, Office of Dietary Supplements. (2021). Magnesium: Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Magnesium-rich foods:
National Institutes of Health, Office of Dietary Supplements. (2021). Magnesium: Fact Sheet for Consumers. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
