About 48% of Americans are not getting enough magnesium, and this includes both children and adults. But with the availability of different forms of supplements, from magnesium citrate to magnesium glycinate, magnesium deficiency is no longer a problem, as the various types can be used in specific situations.
Magnesium supplements are famous drugs that help replace magnesium levels in people with levels below normal. This guide provides answers to common questions regarding their benefits, safety, dosage, and the like.
To learn all you need to, then stay glued to this guide, till the very end.
What is Magnesium?
Magnesium is an element gotten from food that is needed greatly by the body. In fact, research stipulates that it is among the most abundant elements for your overall health.
This important mineral can be gotten from dietary meals such as leafy vegetables, fish, oysters and seafood, pumpkins, almonds, peanuts, and other nuts, cashews, meat, avocado, etc.
From supporting nerve function to muscle support – the roles of this element in the body are crucial. Chronically low levels of magnesium can even predispose one to type 2 diabetes, high blood pressure, low testosterone levels, and various heart diseases.
If you have magnesium deficiency you can use magnesium supplements but it is important to consume the right doses. An overdose of magnesium can result in other health complications.
The best way to raise magnesium levels quickly is by eating more nuts, seeds, and whole grains. Overall, you have to follow a healthy diet if you want to avoid the unpleasant side effects of magnesium deficiency.
Magnesium supplements are products containing magnesium, formulated to be taken as external sources of magnesium, in order to supplement dietary intake and raise the body levels to normal.
There are different forms of magnesium supplements, indicated for various reasons. Below are the most common types of magnesium supplements.
#1 Magnesium Oxide
Magnesium oxide comprises magnesium and oxygen. It usually comes in powder or capsule forms.
This isn’t particularly indicated for the treatment of magnesium deficiency but is used as an antiulcer agent for the management of heartburn and indigestion. It is also indicated for the management of constipation.
Studies have shown that it can also treat and prevent migraines.
#2 Magnesium Citrate
Magnesium citrate comes as magnesium bonded with citric acid. It is a very common form of magnesium supplement. This type is indicated for the treatment of magnesium deficiencies.
Research says it is one of the most bioavailable forms of magnesium, of magnesium. It is taken orally.
Importantly, it also exhibits a laxative effect, hence a higher dose is indicated for the treatment of constipation.
#3 Magnesium Sulphate
Magnesium sulfate comprises magnesium, oxygen, and sulfur.
It usually comes as a white powder and is indicated for constipation.
Most people prefer another alternative because this form of magnesium has an unpleasant taste.
#4 Magnesium Lactate
Magnesium lactate comprises magnesium and lactic acid, a greatly utilized preservative agent. It is usually added to beverages and foods to help regulate acidity.
Magnesium lactate is very mild on the digestive system and is best for people who do not easily tolerate other forms of magnesium supplements.
#5 Magnesium Glycinate
Magnesium glycinate comprises magnesium and glycine. Glycine is an amino acid, used in the formation of protein. It is naturally present in fish, legumes, and other protein-rich foods.
Research has also shown that this glycine supports sleep and helps improve heart conditions.
The magnesium-glycine combo is great for managing anxiety, insomnia, and stress conditions, although more research is needed.
#6 Magnesium L-Threonate
Magnesium L-Threonate is formed by the mixture of threonic acid and magnesium. This has been shown to be very useful in treating depression and age-related memory loss.
It’s best to consult with your doctor before taking magnesium L-Threonate as it might cause high blood pressure.
Health Benefits of Magnesium
The various magnesium supplements have been shown to be of great health benefits.
Some of the health benefits of magnesium supplements include:
#1 Prevention of Type 2 Diabetes
Magnesium supplementation, especially in those that are deficient, has been shown to help with insulin metabolism. What is more, magnesium can help to regulate blood sugar levels for those who have diabetes.
#2 Management of Stress
Magnesium on its own has been shown to have soothing effects. When combined with other substances in supplements such as magnesium lactate, magnesium glycinate, and magnesium lactate, this stress relief effect is even better. Magnesium can also help manage migraines, anxiety, and insomnia.
#3 Blood Pressure Management
Research has shown that daily magnesium supplementation can increase both systolic and diastolic blood pressure values. For people with magnesium deficiencies and high blood pressure, this is encouraged.
#4 May Help to Lose Weight
Magnesium might reduce bloating and water retention. This mineral is also important for metabolism and energy production, therefore using magnesium can help you expend energy in endurance workouts. This process leads to a healthy weight loss.
Other benefits of magnesium supplements include helping with constipation, heartburn, and eclampsia.
However, taking external magnesium supplements without having magnesium deficiency is not encouraged, eating magnesium-rich foods is a better option. Always consult with your doctor before taking any supplements.
Side Effects of Magnesium Supplements
Although these supplements are of great health benefits, they also possess side effects as well.
Like every other drug and supplement, magnesium supplements have their downsides: they might cause nausea, vomiting, and diarrhea.
Some of these side effects are pronounced when these products are taken with certain other drugs. For instance, taking them with antibiotics, antacids, or blood pressure medications is very risky and contraindicated.
Magnesium Dosage: How Much Should You Take Per Day?
The recommended daily dosing of magnesium in females is 320 – 360mg and 200 – 400mg in men.
For those who are magnesium deficient, this should.be the guide, in addition to magnesium-rich foods. Remember to always talk with your doctor or dietician before taking any supplement.
Magnesium is a very important mineral to our health as it helps to combat depression, promotes heart health, has anti-inflammatory benefits, and can even help to control your migraine attacks.
Eat more almonds, spinach, soybeans, avocados, and cashews if you want to get magnesium with food. However, if you have a magnesium deficiency, it’s best to take supplements for a quicker result.