Have you experienced stress, anxiety, or restlessness lately? Do you have trouble sleeping, relaxing, or focusing? These are signs that your body may be low on magnesium. Other signs to watch out for include muscle spasms, cramps or twitching. Our bodies require magnesium for optimal body function, mood, stress, and inflammation regulation. Magnesium is also responsible for the following:
- Energy production
- Muscle contraction
- Nerve transmission
- Blood pressure regulation
- Bone formation
You won’t get enough magnesium from the usual diet. You also lose the essential mineral to stress, medication and beverage use. That’s why you need to know the types of magnesium supplements and their offerings.
Types of Magnesium Supplements
Magnesium comes in different and unequal forms. Some are more effective, absorbable and tolerable. In the following sections, we’ll discuss the different types of magnesium supplements. Now let’s get started.
Magnesium citrate is the product of combining magnesium carbonate with citric acid. It has the following properties:
- 16% moderate concentration. This means you get less magnesium per weight compared to magnesium oxide.
- 30% higher bioavailability. This means that your body can absorb more of it.
It has a high absorption rate. The body also tolerates magnesium citrate better. It has a laxative effect. That’s because it draws water into your intestines. This stimulates bowel movements.
It is relatively expensive. The supplement also causes dehydration. It may cause an electrolyte imbalance. It can interact with some medications like antibiotics, diuretics, and anticoagulants.
Tips on How to Use Magnesium Citrate Safely
Take it with water. Take your magnesium citrate supplement with water. This helps to prevent dehydration and also increases its absorption. Start small. Start with a low dosage of 150 mg, and increase as your body becomes more tolerant. The recommended limit is 300 mg. Consult with your doctor. You should not take more than the recommended dosage. Also, consult with your doctor before taking it for more than one week. Check for contraindications. Talk to your doctor first. They will advise whether taking it with other medications will be safe. Keep your magnesium levels in check. You should monitor your magnesium levels using blood tests or other medically approved methods. Taking too much could be hazardous, while underdosing may be ineffective.
Magnesium glycinate is made by combining magnesium with an amino acid called glycine. It has the following properties:
- 14% low concentration of elemental magnesium.
- 80% higher bioavailability.
The magnesium glycinate supplement is highly absorbable. The supplement is also more tolerable. Magnesium glycinate also has a calming effect. That is because it stimulates the production of neurotransmitters like GABA and serotonin. This means you can get help with stress, sleep, mood improvement, and anxiety. The supplement also helps with muscle recovery. It prevents muscle cramps and spasms.
The supplement is relatively expensive. It has a lower concentration of magnesium. Magnesium glycinate may also interact with prescription drugs like opioids, anticonvulsants and antidepressants.
Tips on How to Use Magnesium Glycinate Safely
Take your supplement with food. Taking the supplement with water allows your body to absorb it more effectively and also helps prevent stomach upset. Start with low dosages. Begin with a dosage of 100 mg. Increase the dosage until it reaches your desired effect. However, you shouldn’t take more than 400 mg. Involve your doctor. They’ll let you know if taking it alongside other medications is okay. Some medications may impact your magnesium levels. Monitor your magnesium levels. You should frequently monitor your magnesium levels. You can perform blood tests for this.
When you combine magnesium and malic acid, you get magnesium malate. Malic acid is an organic acid found in fruits and vegetables. It is composed of:
- 15% moderate concentration of elemental magnesium.
- 45% moderate bioavailability.
It supports the production of energy in your body. Magnesium malate helps relieve muscle pain. It also enhances the Krebs cycle. This is a process that converts food into energy. As a result, it may help individuals with fatigue, chronic pain, and fibromyalgia.
Magnesium malate is less common. So you may not find it readily. You may experience side effects like nausea and diarrhea. Magnesium malate also interacts with some over-the-counter drugs like antacids, diuretics and antibiotics.
Tips on How to Use Magnesium Malate Safely
Take it with water and food. Taking your magnesium malate with water and food helps to improve its absorption. Start with low dosages. You can start with a low dosage of 150 mg. Gradually climb your way up to 450 mg. Follow the doctor's advice. They will advise you on the right amount. You will also know if this supplement is safe when used alongside your prescription drugs. Check your magnesium levels. As you take your magnesium malate supplements, you should do blood tests regularly.
You get magnesium chloride when you extract magnesium from salt lakes or seawater. It has the following elements:
- 12% low concentration of elemental magnesium.
- 70% high bioavailability. That means your body absorbs most of it.
Magnesium chloride can easily be absorbed into your body. That enhances its effectiveness. The supplement activates the white blood cells and attracts water into the cells. As a result, it enhances hydration and helps with infections, wounds and skin conditions.
Magnesium chloride is bitter tasting. The bitterness could be attributed to its concentration. You may experience side effects like skin irritation. Magnesium chloride also interacts with medications like diuretics, antihypertensives, and anticoagulants.
Tips on How to Use Magnesium Chloride Safely
Take it in topical or liquid form. You want to take magnesium chloride in its liquid or topical form. That’s because they are more effective in this state. You can dilute it in water or oil before ingesting it. Start with a low dose. Start with 100 mg and increase the dose gradually until you get the desired effect. The recommended limit is 350 mg. Use it for the recommended time. You should not take it for longer than four weeks. Consult your doctor if you have to extend. Talk to your doctor. Before you start using the supplements, you need to consult with your doctor. They’ll let you know if taking magnesium chloride has contraindications. Monitor magnesium levels. You want to check your magnesium levels regularly. This helps you regulate what dosage works for you.
Magnesium threonate is made by combining magnesium with a metabolite of vitamin C called threonic acid. It has:
- 8% very low concentration of elemental magnesium. It provides the least magnesium per weight.
- It has a unique ability to cross the blood-brain barrier. That means that it can reach your brain and central nervous system.
It improves your cognitive function and memory. It helps prevent neurodegeneration and enhances your mood and sleep. Individuals with Alzheimer’s disease, insomnia, depression, and dementia will find Magnesium threonate beneficial. That’s because it supports the generation and function of neurotransmitters like glutamate and acetylcholine.
It is relatively expensive. That means it won’t be affordable for individuals on a budget. It interacts with some medications like antidepressants, anticonvulsants and antipsychotics.
Tips on How to Use Magnesium Threonate Safely
Take it with food. You can take your magnesium threonate supplement with food. This helps to increase absorption. Begin with a low dose. If you’re just starting to use supplements, we recommend starting with 50 mg as you progress. Remember not to take more than 200 mg. Take only the recommended amount. Do not use more than the recommended amount. Also, you shouldn’t take magnesium chloride for more than three months. Check the magnesium levels regularly. You need to check your magnesium levels regularly. This helps you know when to slow down or increase your magnesium intake.
When you combine magnesium with two molecules of an amino acid called glycine, you get magnesium bisglycinate. It has the following:
- 14% low concentration of elemental magnesium. This means you get less magnesium per weight than magnesium oxide or citrate.
- 80% high bioavailability. That means that your body absorbs most of the magnesium bisglycinate.
It is gentle in the stomach, boosting your tolerance level. It has a synergic effect with glycine. It helps in the production of neurotransmitters like serotonin. They help relieve stress and anxiety. You will also enjoy better sleep and mood. The supplement also helps to prevent muscle spasms and cramps.
Magnesium bisglycinate is not affordable for individuals who are on a budget. The supplement has a lower concentration of magnesium. It interacts with some prescription drugs like antidepressants, opioids and anticonvulsants.
Tips on How to Use Magnesium Bisglycinate Safely
Take it with food. For better absorption, take the supplement with food. Doing so also helps to prevent stomach upset. Begin with small dosages. Start at 100 mg, gradually increase but don't go over 400 mg for optimal results Monitor your magnesium levels. Perform blood tests or other tests recommended by your doctor to monitor your magnesium levels.
Epsom salt, also called magnesium sulphate, is used as a bath additive and laxative. It has low bioavailability. That makes it an ineffective magnesium supplement. However, Epsom salt helps with the following:
- Stress relief
- Muscle soreness
- Inflammation Epsom salt draws water into the skin and increases blood flow.
Other Forms of Magnesium
Other forms of magnesium available in the market include: Magnesium lactate: It is derived from lactic acid. Magnesium aspartate: A form of magnesium that is combined with aspartic acid. Magnesium taurate: It is combined with taurine. These forms of magnesium have their benefits and drawbacks. You should go for the one that fits your needs and preferences.
Natural Sources of Magnesium
You need to eat a balanced diet to get the amount of magnesium your body requires. Here are the best natural sources of magnesium:
- Green leafy vegetables
- Nuts and seeds
- Whole grains
- Dairy products
- Dark chocolate
- Molasses Factors such as soil depletion, food processing cooking methods, and storage conditions may reduce the amount of magnesium in these foods.
Effects of Magnesium Deficiency
When you don’t have enough magnesium in your body, you may experience the following symptoms:
- Loss of appetite
- Muscle spasms
- High blood pressure
- Involuntary shaking
- Diabetes Some medical conditions and medications increase the amount of magnesium the body excretes. They can also interfere with the body’s ability to absorb it. This often results in numbness, convulsions, and tingling.
Recommended Daily Allowance
The RDA of magnesium for adults is 310 mg to 420 mg. However, this depends on age and gender. Some experts suggest that this amount is too low for optimal health. We all have different needs. That’s why it’s important to consult with your doctor or nutritionist to determine the effective dosage for you.
Get The Best Magnesium Supplement Today
Would you like to begin your journey back to health with the best magnesium supplement? Well, you have different types of magnesium supplements to choose from. Consider their benefits and drawbacks as you decide which is best for you. Check out your favorite supplements shop for the best form of magnesium for your needs.