Magnesium is an essential mineral in many metabolic processes of the human body and an important nutrient element required for good health. There are many magnesium supplements on the market today. Which supplement is right for you? This article recommends several good supplements and lists supplements that are not suitable for taking. Hope to help your daily health care.
Magnesium and magnesium supplement
Magnesium is an essential mineral in many metabolic processes of the human body. It plays an important role in the physiological functions of the brain, heart and skeletal muscle. Magnesium is mainly stored in bone, muscle and soft tissues, and less than 1% of magnesium is present in the extracellular fluid. About 30% of magnesium ingested through food or drinking water is absorbed by the intestines, but the degree of absorption depends on the state of magnesium in the body (if there is a lack of magnesium in the body, the absorption increases).
The balance of magnesium in the human body is further regulated by the secretion and reabsorption of the kidneys, in which about 95% of the filtered magnesium is reabsorbed. When the magnesium concentration is saturated, magnesium will quickly transfer from the serum to the urine.
The best way to supplement magnesium is through food. Certain foods can become an important part of our diet, not just because of a single vitamin or mineral, but the result of the cooperation of all the nutrients in the food. Therefore, first focus on getting the daily magnesium required from food, and then use supplements as a backup.
Recommendations for magnesium supplements:
Magnesium cannot exist as a molecule alone. It needs to be combined with other substances to remain stable. So the difference between different magnesium supplements does not come from the magnesium itself, but from the molecules that bind to it. There are many magnesium products in the market. Which one is best for you? Here are some magnesium supplements recommended for you:
1.Magnesium Citrate
Magnesium citrate is a combination of magnesium and citrate, which is an organic salt. It is relatively cheap and has a good absorption rate. It is a better choice for improving constipation. Compared with the stronger laxative effect of magnesium oxide, the mild auxiliary effect of magnesium citrate is easier to be accepted by the body. It works by sucking water into the intestines to make the intestinal movement softer and easier to defecate.
In Europe, magnesium citrate is listed as a food supplement that can be used in infant food, special medical treatment, weight control, etc. So it is one of our best choices for magnesium supplementation
2.Magnesium Glycinate
Another best choice for magnesium supplements is magnesium glycinate. It is a combination of magnesium and glycine, a form that is easily absorbed by the body. Glycine is an amino acid that is beneficial to the body. It works with many neurotransmitters in the brain to soothe the nerves, thus enhancing the natural relaxing effect of magnesium.
Therefore, magnesium glycinate is the best choice to help calm and relax the spirit. It helps to improve sleep quality, promote a healthy circadian rhythm, and can also be used to relieve stress and anxiety. Besides, it has few side effects and will not cause adverse reactions such as indigestion even when taken in high doses.
3.Magnesium Threonate
Magnesium threonate is currently a relatively new magnesium supplement. It has a better absorption rate. And one of its advantages over other magnesium supplements is that it has the potential to improve cognitive function.
This form of magnesium can effectively cross the blood-brain barrier and has recently been studied for Alzheimer’s disease and other forms of cognitive decline. Studies have shown that magnesium threonate can improve learning ability, working memory, and short-term and account-period memory. In addition, it is as beneficial as other magnesium elements, including improving sleep quality. But the price is slightly more expensive than other magnesium supplements.
4.Magnesium Taurate
This form of magnesium can effectively cross the blood-brain barrier and has recently been studied for Alzheimer’s disease and other forms of cognitive decline. Studies have shown that magnesium threonate can improve learning ability, working memory, and short-term and account-period memory. Besides, it is as beneficial as other magnesium elements, including improving sleep quality. But the price is slightly more expensive than other magnesium supplements.
5.Magnesium Malate
Magnesium malate is a compound made by combining magnesium and malic acid. Malic acid is present in many fruits and causes its sour taste. It will promote the body’s absorption of magnesium.
Both magnesium and malic acid help the body produce adenosine triphosphate, which is a nutrient that helps cells store energy and provides it when needed. Therefore, not only do you need enough adenosine triphosphate during exercise, but it is also important for normal body function. Although no scientific research has concluded, some nutritionists and doctors believe that magnesium malate can help relieve fibromyalgia and chronic fatigue syndrome.
Magnesium supplements not recommended:
There are many types of magnesium supplements in the market. Some common ones are cheap, but they are not good for body absorption or not suitable for oral administration. Here are three magnesium supplements that are not recommended.
Magnesium Oxide
The most commonly used magnesium supplement in traditional health products is magnesium oxide. But now, due to the emergence of other and better forms of magnesium supplements, magnesium oxide has no advantage over it. One of the reasons is that the absorption rate of magnesium oxide is very low, only about 5% of magnesium will be absorbed and used by the body. In addition, it has a greater laxative effect, which can cause discomfort such as bloating and diarrhea.
Therefore, although magnesium oxide is the most common and inexpensive. It is not recommended for you to choose it as a daily magnesium supplement.
Magnesium Sulphate and Magnesium Chloride
Both forms of magnesium are typically suitable for external use and not suitable for oral administration.
Oral supplements of magnesium sulfate taste bad and have a strong laxative effect, which can cause discomfort to the body. But when it is used in bathing, it can relax muscles and relieve pain.
Similarly, as a bath tablet and magnesium oil topical spray, magnesium chloride has a good effect on relieving stress and joint pain. Because magnesium can be absorbed through the skin.
The bottom line:
In summary, magnesium citrate, magnesium glycine, magnesium threonate, magnesium taurine, magnesium malate, etc., are better absorption, and fewer side effects of supplements. According to their efficacy and the condition of your body, you can choose the one that suits you.
Magnesium oxide is poorly absorbed and can cause some physical discomfort. Magnesium sulfate and magnesium chloride are more suitable for external use than oral administration. As bath and magnesium oil products, it is more conducive to skin absorption. So these three supplements are not suitable for your choice.
