Magnesium is a mineral that the physique makes use of for blood glucose management, blood stress regulation, vitality manufacturing, muscle and nerve operate, bone improvement, leisure, and extra. When you do not get sufficient of it, chances are you’ll develop a magnesium deficiency with signs like fatigue, low urge for food and muscle spasms. Nevertheless, this deficiency is comparatively uncommon since most wholesome people get sufficient magnesium of their food plan.
Let’s focus on magnesium, the different sorts, its advantages and the meals you’ll find it in.
What’s magnesium?
Magnesium is a chemical component current in lots of meals and a vital constructing block within the physique. What does magnesium do for the physique? Our our bodies use magnesium to control blood stress, bone improvement, muscle and nerve operate and to synthesize DNA. Whereas these are among the most notable features of magnesium in our our bodies, the total significance of this mineral may be onerous to overstate.
Learn extra: Why You Ought to Use Magnesium to Increase Your Sleep
Understanding what meals have magnesium can go a great distance towards serving to you make sure that you might have sufficient of this important mineral. Dairy merchandise are usually wealthy in magnesium and are one among many individuals’s major sources of this mineral. Whereas the precise quantities differ between them, legumes, nuts and seeds are one other plentiful supply of magnesium. Fiber-rich entire grains like quinoa and shredded wheat, in addition to leafy greens equivalent to spinach and kale, include excessive quantities of magnesium.
Together with extra of these kind of meals in your food plan could show you how to keep higher well being and beat back magnesium deficiencies. In some instances, these meals will not be sufficient or will not be sensible. In these instances, magnesium dietary supplements might be able to fill the hole.
Including magnesium to your food plan
If discovering the correct meals is difficult, inconvenient or in any other case problematic, taking magnesium dietary supplements could show you how to meet your physique’s wants for this mineral. Even for those who aren’t noticing indicators of magnesium deficiency, it is necessary to make sure you are consuming the beneficial quantities of magnesium.
When you resolve to incorporate magnesium dietary supplements, chances are you’ll discover the numerous choices accessible. These dietary supplements are available numerous sorts, primarily differentiated by what’s certain to the magnesium or used as a provider. For example, magnesium citrate is among the extra frequent sorts. This sort is fabricated from magnesium bonded to citric acid.
8 varieties of magnesium
As talked about, there are lots of varieties of magnesium dietary supplements. Some folks could have a neater time absorbing sure sorts over others. Relying on what the magnesium is certain to, these dietary supplements may additionally have completely different well being advantages and potential unwanted effects. For instance, most magnesium sorts have a point of a laxative impact.
Magnesium chloride
This sort is created by binding magnesium and chlorine. Magnesium chloride is considered simply absorbed by the digestive tract. Whereas this sort can assist with magnesium deficiency, it is usually used to deal with heartburn and different issues brought on by extreme abdomen acid.
Magnesium citrate
One of many extra frequent magnesium sorts, magnesium citrate, is believed by some to have superior bioavailability in comparison with different magnesium dietary supplements. The laxative impact of this sort is robust sufficient that top doses of it are generally used to deal with constipation.
Magnesium lactate
Magnesium lactate is used for comparable functions as different magnesium dietary supplements. It has additionally proven some promise at being gentler on the digestive system than many magnesium sorts. This sort is created by binding magnesium with lactic acid.
Magnesium malate
Magnesium malate is shaped by binding magnesium and malic acid. Some analysis has pursued the concept that such a magnesium complement could have excessive ranges of bioavailability however has been inconclusive. Past doubtlessly better bioavailability, one other potential perk of this magnesium complement is that it might have much less of a discernible impression on the digestive system. Individuals who expertise unwanted effects from different varieties of magnesium could discover this sort much less problematic.
Magnesium orotate
A mix of magnesium and orotic acid, such a magnesium has proven promise in a number of areas. Analysis has demonstrated the significance of the microbiome-gut-brain axis, which has to do with a suggestions system between elements of the digestive system and psychological well-being. This analysis signifies that magnesium orotate could encourage higher intestine well being, which might enhance experiences of well-being. The excessive bioavailability of this magnesium sort additionally makes it useful in treating magnesium deficiency.
This sort is believed to have a decrease laxative impact than others. Consequently, it will not be as useful in treating constipation.
Magnesium oxide
Fashioned by combining magnesium with oxygen, such a magnesium complement has been researched for its potential impression on sort 2 diabetes. Analysis outcomes have been conflicting, however magnesium oxide dietary supplements are additionally used for antacid and laxative properties. This type of magnesium could have decrease bioavailability than others and could also be much less efficient for managing a magnesium deficiency.
Magnesium sulfate
Often known as Epsom salt, this sort combines magnesium with sulfur and oxygen. Some research have proven the advantages of utilizing magnesium sulfate to deal with signs of acute bronchial asthma, migraines, despair and anxiousness. A few of these research relied on the intravenous administration of magnesium sulfate. Additional analysis is required to grasp the impacts of magnesium sulfate dietary supplements on these situations.
Magnesium taurate
Magnesium taurate is made by combining magnesium with the amino acid taurine. Like different magnesium sorts, this one could generally be used to deal with magnesium deficiency, extreme abdomen acidity and constipation. Some analysis has proven promising outcomes concerning the potential for magnesium taurate to assist in some cardiovascular therapies. This analysis was not performed on people, and additional research is required to see how nicely the results translate.
Learn extra: 5 Finest Magnesium Dietary supplements of 2025
Drawbacks to taking magnesium
Whereas getting sufficient magnesium in your food plan is necessary, you wish to keep away from consuming an excessive amount of. There are just a few potential downsides to magnesium that you could be wish to contemplate earlier than deciding whether or not magnesium dietary supplements are best for you.
Price
Relying on the kind of magnesium complement in query, these dietary aids can turn out to be costly.
An excessive amount of magnesium
Taking an excessive amount of magnesium can result in an overdose with disagreeable unwanted effects and, in excessive instances, doubtlessly life-threatening dangers. Consuming an excessive amount of magnesium could result in emotions of fatigue, muscle weak spot, nausea and diarrhea. Should you take magnesium dietary supplements and expertise these signs, communicate along with your physician instantly.
Drug interactions
Magnesium dietary supplements can generally intrude with different drugs and forestall them from being absorbed or used appropriately. Should you take common drugs, communicate along with your prescribing physician earlier than including a magnesium complement to your food plan.
