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

Magnesium is a mineral that plays a crucial role in over 300 biochemical reactions in the body (5). But different types of magnesium offer different advantages. Knowledge of the different types of magnesium can be very practical.

It supports protein synthesis, nerve function, blood glucose control, blood pressure regulation and energy generation, ”says Daisy Mercer, Myfitnespal registered dietary offenders (1).

Apart from these general advantages, magnesium preparations obtain the popularity in order to achieve specific wellness goals such as promoting a better sleep, digestive regulator and relaxation of muscle tension (muscle tension (1Present 6).

If you consider a magnesium supplement, some things have to know about the different forms. Read on to learn if you could benefit from a magnesium supplement and how to select the right type for your requirements.

Should you take a magnesium supplement?

Magnesium for many physical functions is poor for many. Data indicate that almost half of adults receive inadequate magnesium solely by food5). A supplement could therefore be useful for some. Contact a doctor before adding your routine new vitamins or nutrients, especially if you have health conditions, pregnant or breastfeeding, or take medication that may interact.

The people who may not get enough magnesium include:

• Older adults (1)))
• People with GI diseases such as celiac disease and Crohn’s disease (5)))
• People with type -2 -diabetes (5)))
• People with alcohol addiction (1)))
• Athletes (1)))
• People who take certain medication (5)))

Additions can be helpful for people with certain health conditions, such as:

• Migraine (1)))
• Restless -beg -Syndrome (1)))
• Insomnia and sleep problems (6)))
• Muscle tension (1)))

Taking Magnesium nutritional supplements, if you don’t really need them, is not a good idea. The addition can lead to side effects such as diarrhea, nausea or stomach, especially if they are taken in high doses (in high doses) (in high doses)1).

And Mercer says that it is unlikely that you will need an addition if you consume a balanced diet (5).

Types of magnesium

Some forms of magnesium are easier for the digestive system and make it a good choice for promoting relaxation and sleep (sleep (sleep6). Others may be more difficult for their body to absorb, but can be effective in conditions such as heartburn (5).

Here you will find a brief overview of six different types of magnesium as well as the situations that you aim.

citrate

• What it is best: This form can help relieve constipation (4). It works by pulling water into the intestine and stool soft (4).
• Additional considerations: Some people are sensitive to magnesium citrate and can side effects such as cramps or diarrhea (diarrhea4).

Glycinate

• What it is best: This type is a popular choice for relaxation and sleep because it combines magnesium with glycin, an amino acid that is known for its soothing effects (6). This can improve the ability of the mineral, reduce stress and to promote relaxing sleep (6).
• Additional considerations: It is gently in the stomach and makes it ideal for those who have digestive problems with other types of magnesium (6). While many forms of magnesium can help with relaxation, fear, sleep and stress, I often recommend magnesium glycinat because it is less likely that it causes side effects (6).

oxide

• What it is best: This is often used to relieve heartburn (5). However, it has lower bioavailability compared to other forms, which means that the body absorbs less from the mineral from this addition (5).
• Additional considerations: While magnesium oxide is helpful for the treatment of acid reflux, it can affect a laxative. Therefore, it is not ideal for people who are susceptible to stomach complaints (complaints of the stomach (5).

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About the experts

Samantha Cassetty, MS, RDis a nationally recognized food and nutrition expert, media personality, nutritionist and author. Cassetty is a former nutrition director for good housekeeping and co-author of the book Sugar Shock.

Daisy Mercer, RDis a food curator at Myfitnespal. She completed her Bachelor of Food Science and Dietetics at Colorado State University and completed her dietary internship at VA San Diego Healthcare System.

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chloride

• What it is best: This type can be a good option if you have difficulty taking pills because it is often found in liquid form (7). It is also used in topical products such as creams and other applications to relieve muscles (7).
• Additional considerations: This form is well absorbed and can probably lead to a laxative, which makes it an option for people with digestive problems (problems with digestive problems (7).

Painting

• What it is best: Malic acid, combined with magnesium, plays a role in energy production in the cells and makes magnesium malate particularly appealing for those who combat tire and pain through fibromyalgia (fibromyalgia (8).
• Additional considerations: While evidence that combines magnesium malate with these conditions are limited, some anecdotal reports and small studies indicate that this can improve the symptoms (8). This form is typically well tolerated and causes less likely digestive problems compared to forms such as magnesium citrate or oxide (7).

Lactate

• What it is best: Increase in low magnesium levels
• Additional considerations: This form of magnesium is used less often for specific health concerns, but it is quite well absorbed (7).

Types of magnesium diagram
magnesium	Main use	Recommended dose	Supported research?	Possible side effects
Magnesium citrate	Relieves constipation (4)))	Up to 350 mg (5)))	Yes (4)))	Diarrhea, stomach upset (4)))
Magnesium glycinate	Promotes relaxation; Can support sleep (6)))	Up to 350 mg (5)))	Some evidence (6)))	Usually gently, but mild stomach upset with higher doses (6)))
Magnesium oxide	Relieves heartburn (5)))	Up to 350 mg (5)))	Yes (5)))	Diarrhea, stomach cramps (5)))
Magnesium chloride	Improves magnesium status (7)))	Up to 350 mg (5)))	Yes (7)))	Nausea, mild gastrointestinal problems (7)))
Magreisen Malate	Facilitated muscle pain and fatigue (8)))	Up to 350 mg (5)))	Some evidence (7)))	Slight stomach upset (7)))
Magnesium lactate	Can help to correct defects (7)))	Up to 350 mg (5)))	Yes (7)))	Nausea, indigestion (7)))

How to select the best magnesium supplement for you

If you are ready to add a magnesium supplement to your routine, these five steps can help you get the right selection.

1. Consider your goals. Are you looking for a supplement with which you can improve sleep, relax muscles or relieve constipation? Choose your magnesium type accordingly.
2. Think of your stomach. If you have a gastrointestinal (GI) pad or a sensitive belly, you should look at magnesium glycinat because it is well tolerated (well tolerated3).
3. Look for certification from third -party providers Such as NSF, USP or tests from consumerlab.com. This contributes to the guarantee of potency and security that your supplement is free of undesirable additives such as heavy metals (heavy metals (7Present 9).
4. Read the label. Choose products with a magnesium type and dosage per serving and not a proprietary mix of ingredients with the dosage listed for the mixture (for the mixture (10).
5. Check unnecessary fillersAdditives, colors and allergens (11). These can be displayed in nutritional supplements, as well as their Due Diligence.

Frequently asked questions (FAQs)

The end result

Regardless of whether you facilitate muscle tension, improve sleep quality or cope with digestibility, Magnesium nutritional supplements can be a helpful addition to your wellness routine (routine for your wellness (4Present 6Present 7). If you understand the different forms of magnesium and their specific advantages5Present 7).

The contribution What you should know about the types of magnesium, according to a nutritionist first appeared Myfitnespal Blog.

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