High on fall's list of seasonal stress-busters come exercise, a healthy diet and plenty of sleep. Magnesium, however, is often recommended for an extra boost, bolstering this healthy balance and keeping at bay the unwanted effects of stressful changes in pace and season. But this essential mineral comes in different forms, some of which make wiser choices than others. Supplements can contain magnesium citrate, bisglycinate, glycerophosphate, chloride or oxide, for example. Here are a few tips on how to choose the right magnesium supplement.
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Magnesium lactate and marine magnesium: the most widely known forms
Magnesium lactate is the magnesium salt of lactic acid, a molecule produced by energy metabolism that builds up during muscular fatigue and gives rise to muscle aches and soreness. Moreover, this compound can trigger anxiety and agitation. Marine magnesium is popular at the moment. It is a mixture of inorganic salts that offers good magnesium content although absorption is poor.
Magnesium glycinate and bisglycinate: well tolerated forms
Magnesium bisglycinate is an amino acid chelate that binds magnesium to glycine, aiming to reproduce the form in which magnesium is found naturally in food. Studies from the USA suggest good magnesium availability with this chelated form, which also doesn't appear to have any particular drawbacks.
Magnesium citrate: well absorbed and well tolerated
Magnesium citrate is a well-tolerated form of magnesium. It offers higher-quality absorption compared to magnesium oxide and chelated forms. Citric acid promotes the absorption of magnesium by increasing its solubility. It is therefore considered a good choice that's suitable for everyone.
Magnesium glycerophosphate: the least laxative option
Magnesium glycerophosphate is a fat-soluble salt that's likely to be the least laxative option. Researchers compared the laxative effect of different magnesium salts in 20 volunteers, who were given 400mg of magnesium in the form of 11 different salts or a placebo for 28 days. The salts caused diarrhea at a rate ranging from 96% for sulfate to 32% for lactate and 20% for phosphate. The most highly tolerated salt was glycerophosphate, with a reported rate of diarrhea of just 7%, the same as the placebo. Excessive consumption should be avoided, however, as phosphate may promote certain metabolic diseases, notably renal conditions. It is also best avoided by anyone who eats a lot of ready meals and pre-prepared foods, which contain high levels of phosphate-based additives. Plus, magnesium glycerophosphate is more expensive than other forms of magnesium.
Magnesium chloride: the most likely troublemaker
Magnesium chloride is found in many preparations thanks to high bioavailability levels and low cost. However, it can have a laxative effect. Another downside is its acidifying nature, which can be problematic for the elderly or for people with inflammatory bowel disease. On the other hand, this is the salt to choose in the event of certain other conditions leading to low chloride and magnesium levels (Gitelman syndrome), or for people whose stomach doesn't produce enough hydrochloric acid. Doses shouldn't exceed 50 to 100mg.
Magnesium oxide and hydroxide: not well absorbed
Magnesium oxide is one of the cheapest magnesium salts on the market, with high magnesium content but very low bioavailability (not much magnesium is absorbed from each dose). Dosage also needs to be split into smaller quantities, of no more than 50mg at a time. With anything higher, the magnesium is even less effectively absorbed and a laxative effect can occur. This is also true of magnesium hydroxide, another cheap form of the mineral.
B6, taurine and B vitamins: good complements
Magnesium almost always comes combined with other vitamins and additives when bought as a supplement. It is often paired with vitamin B6 (pyridoxine), which promotes the absorption of magnesium, so look out for a supplement that combines the two. Another interesting complement is taurine, an amino acid offering the same qualities as vitamin B6, promoting the replenishment of magnesium in cells after episodes of stress, for example. Certain other B vitamins, which help regulate the nervous system, optimize the stress-busting effects of magnesium. All other additives are pretty much worthless. Instead, try snacking on dried fruit or dark chocolate, both of which are rich in magnesium.
The recommended daily intake of magnesium is around 70mg for children from birth to three years old, and approximately 250mg between the ages of nine and 13. For adults, recommended daily intakes are around 350mg for women and 420mg for men.
Magnesium is one of the most abundant minerals in your body.
Hundreds of chemical reactions in your body involve magnesium. Your body needs it for muscle contraction, energy production, blood sugar control, heart health, bone development, and more. It is found in foods and supplements.
Magnesium comes in several forms, many of which are found in dietary supplements. Even though these supplement forms all contain magnesium, their uses, benefits, and side effects may differ.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it does for prescription drugs. This means some supplement products may not contain what the label says. When choosing a supplement, look for products tested by a reputable independent party and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
Types of Magnesium Supplements
Some people need a magnesium supplement due to a deficiency, health condition, or diet.
Almost half of all Americans are estimated to have low intakes of magnesium from foods. Dietary supplements may help reverse the effects of low magnesium intake.
When choosing a magnesium supplement, you may be faced with numerous options. Therefore, it's essential to understand the different magnesium supplements as each may provide distinct benefits and work differently in your body.
1. Magnesium Citrate
Magnesium citrate supplements combine magnesium and citrate (citric acid). Citrate is a weak acid found in citrus fruits that is thought to have a variety of health benefits.
Magnesium citrate is commonly used to treat constipation. It's considered a saline laxative and works by increasing the amount of water retained with stool. This increases bulk and softness and makes stools easier to pass.
Magnesium citrate may also be beneficial for bone health. Small studies have shown increases in bone mineral density after menopause.
Magnesium citrate is thought to be more easily absorbed than many other types of magnesium. Studies show that magnesium citrate has a higher bioavailability (absorption rate) than magnesium oxide. Due to its higher bioavailability, magnesium citrate is often used to treat a magnesium deficiency.
2. Magnesium Glycinate
Magnesium glycinate may also help increase magnesium levels in your body.
Made from magnesium and glycine (an amino acid), magnesium glycinate may be used to treat depression and anxiety. According to research, it may be best to use magnesium glycinate (and other forms of magnesium) alongside standard treatments for anxiety and depression.
Like magnesium citrate, magnesium glycinate is thought to be a highly bioavailable form of magnesium.
Many people wonder if they should choose magnesium glycinate instead of magnesium citrate. Which form is best for you may depend on your intended use. While magnesium citrate may be best for constipation, magnesium glycinate may be best for mood disorders.
3. Magnesium Oxide
Magnesium oxide is available over the counter and is commonly used to treat heartburn and indigestion. It has also been used to correct a magnesium deficiency.
Magnesium oxide may also be used as a laxative and is often used in a clinical setting for constipation.
Unfortunately, compared to other forms of magnesium, magnesium oxide is not considered to be well-absorbed. Poor bioavailability means that your body may not fully absorb magnesium oxide supplements.
4. Magnesium Malate
Magnesium malate is a type of supplement made from magnesium and malic acid (malate).
Magnesium malate has been proposed as a possible treatment for fibromyalgia, a disease characterized by pain, fatigue, insomnia, and depression. Some research suggests that low magnesium intake may increase the risk of fibromyalgia.
According to one review, however, magnesium malate has an insignificant impact on fibromyalgia symptoms.
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Otherwise, magnesium malate may help treat low magnesium levels in the blood.
Magnesium malate has a high bioavailability and is believed to be quickly and easily absorbed after consuming.
5. Magnesium Sulfate
Magnesium sulfate may be used to treat pre-eclampsia and eclampsia during pregnancy. It may also be beneficial as an anticonvulsant (seizure medication).
However, the FDA has warned against prolonged use of certain kinds of magnesium sulfate for preeclampsia, eclampsia, and seizures in people who are pregnant. This is because long-term use of magnesium sulfate may cause bone defects in the fetus.
You should discuss safety and proper dosage with a healthcare provider if you've been recommended to use magnesium sulfate while pregnant.
Magnesium sulfate is also sometimes called Epsom salts and is used as a laxative for constipation.
Some research shows that magnesium sulfate may have lower bioavailability than some other types of magnesium, including magnesium citrate. However, other studies have found adequate bioavailability and absorption of magnesium sulfate.
6. Magnesium Taurate
Magnesium taurate supplements (magnesium combined with the amino acid taurine) may help with high blood pressure (hypertension).
In one animal study, magnesium taurate supplementation reduced blood pressure in rats with hypertension. The researchers believed these results were due to magnesium's influence on heart muscle contractions and electrolyte balance and taurine's blood pressure regulation.
Other animal research shows that magnesium taurate may help prevent cataracts that can be a result of hypertension.
Magnesium taurate is considered one of the most easily absorbed forms of magnesium.
7. Magnesium L-Threonate
Magnesium L-threonate (also known as magnesium threonate) is a supplement form of magnesium that may have brain health benefits. It's made from a combination of magnesium and threonic acid.
In one study, magnesium L-threonate increased magnesium levels in the brain better than other forms of magnesium, which may help with cognition (mental processes such as thinking and learning). This may be due to a higher absorption rate of magnesium L-threonate than magnesium chloride, citrate, glycinate, and gluconate.
In animal studies, magnesium L-threonate has also been found to improve memory and learning.
8. Magnesium Chloride
Magnesium chloride may increase dietary magnesium and help treat certain health conditions.
Some research suggests that magnesium chloride may benefit people with type 2 diabetes (when the body does not use the hormone insulin properly, causing high blood sugar).
In one study, people with prediabetes (having high blood sugar levels not high enough to qualify as type 2 diabetes yet) were randomly assigned to take either magnesium chloride or a placebo (an ineffective substance given to people in a control group) daily for four months. At the end of the study, those who took magnesium chloride significantly reduced fasting and post-meal glucose levels compared to those who took the placebo.
Magnesium chloride has a high bioavailability and is thought to be absorbed more thoroughly than other forms of magnesium.
Why Magnesium Matters
Magnesium is a mineral essential to your health.
Magnesium participates in more than 300 reactions in your body that regulate various functions. These include the following:
Magnesium is also needed to build bones, the genetic material DNA (deoxyribonucleic acid (DNA) and RNA (ribonucleic acid), and glutathione, an antioxidant.
Magnesium deficiency (hypomagnesemia) may occur if you do not get enough magnesium from your diet, have certain health conditions, or take certain medications.
Symptoms of hypomagnesemia range from mild to severe and typically depend on how bad the deficiency is.
Initially, you may experience low appetite, nausea, and fatigue. If a magnesium deficiency worsens, numbness, tingling, muscle cramps, abnormal heart rhythm, and seizures may occur. In severe cases, a magnesium deficiency may result in low levels of the minerals calcium and potassium.
How to Choose the Right Magnesium Supplement
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Certain factors must be considered when choosing the right magnesium supplement. These include your health, age, and gender, as well as the supplement's form, bioavailability, and dosage.
You need different amounts of magnesium throughout your life. Typically, your magnesium needs increase with age. The recommended intakes for magnesium are as follows:
Contact us to discuss your requirements of Pharma Magnesium Oxide Manufacturer. Our experienced sales team can help you identify the options that best suit your needs.