#What is the best form of magnesium supplement professional
You should talk to a medical professional about whether you need magnesium supplementation to meet your reference dietary allowance (RDA) and whether magnesium citrate is a good form for you. Aside from oral magnesium intended to boost daily intake, the most common use of this particular form of the mineral is as stool cleaning preparation for surgery or bowel procedures such as colonoscopies. But there is one downside: it can cause a laxative effect at high doses. This form of magnesium, which is magnesium bound to citric acid, is one of the better-absorbed forms of magnesium (Walker, 2003). Magnesium citrateĪs you probably know from other Health Guide articles, we can’t always absorb minerals efficiently, even if we’re taking in enough through diet or supplements. This form of magnesium can also be used as a natural laxative. It’s also used by healthcare professionals to treat hypomagnesemia, or low magnesium levels, in a hospital setting. It’s used to treat kidney problems in kids and prevent preterm labor and seizures in some cases of severe pregnancy complications. But it’s also used in hospitals by healthcare professionals who administer it as an injection or IV. Athletes and sore gym-goers add them to baths in order to ease sore muscles and muscle cramps. Although it has two standard uses, it’s known by most people as Epsom salt. This one is basically the athlete’s magnesium. This type of magnesium is bound with glycine, which helps with absorption.) Of course, every person is different, so you may find that you experience different results with each magnesium form than the ones mentioned below. (If you find you do not tolerate any of the forms below, you may want to consider magnesium glycinate. If you want to know more about the other forms that didn’t make this list, like magnesium gluconate, magnesium aspartate, magnesium hydroxide, magnesium l-threonate, and magnesium orotate, you can check out our guide to all the different forms of magnesium supplements.īelow, we’ve outlined the differences in these types of magnesium supplements, forms of magnesium supplements (such as tablets, oils, etc.), what they’re best at doing or treating, and who should consider taking them to help clear things up. Of that range of forms, there are seven that you should know about and consider taking.
So much so that the shelf of your nearest health store can get pretty confusing.
We already told you about this, but there are a lot of different types of magnesium. Learn more 7 Types of magnesium and their benefits Our team of in-house doctors created Roman Daily to target common nutrition gaps in men with scientifically backed ingredients and dosages. But for some people, supplements are simply necessary-and that’s where it might get complicated. Staples like leafy vegetables and whole grains are good sources, as are wellness-world favorites like avocado and cashews. Luckily, people already eating a diet low in processed foods are probably already coming close to hitting the recommended dietary allowance (RDA) of 400–420 mg of magnesium for adult men and 310–360 mg for adult women. And the symptoms of magnesium deficiency, which range from general fatigue and muscle weakness to osteoporosis and personality changes, are severe enough to ruin a good day.
Magnesium may even prevent inflammation that’s associated with certain cancers, a 2017 study found (Chen, 2017). It may lower blood pressure (Kass, 2012), decrease your risk of heart disease (Reffelmann, 2011), and improve sleep quality (Wienecke, 2016). It helps with protein synthesis and muscle function. You name it, and magnesium is probably involved. Regulating muscle contraction, so your heartbeat remains strong, is just one of the numerous benefits of magnesium. This mineral, which is also one of the body’s electrolytes, is required for over 600 chemical reactions in the body (Baaij, 2015).
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