The mineral magnesium is essential in the body for everything from digestion to energy production. Is this nutrient included in your diet in sufficient amounts? You may be deficient in magnesium if you have certain diseases, illnesses, or conditions. Muscle function, nerve health, and heart health can all be affected by the deficiency. Having insufficient magnesium can also lead to fatigue and sluggishness since your metabolism can be affected.
Magnesium is found in most well-balanced diets. If your doctor has ordered a magnesium supplement for you, there are a variety of options. Magnesium supplements come in many forms. Different supplements affect the body differently, and some are more easily absorbed than others by the body. There is no shortage of magnesium supplements on the market, but finding the right one can seem overwhelming.
We’re here to provide you with the information you need to make informed product choices. Read our buying guide to learn how to select the best magnesium supplement.
Types of Magnesium Supplements
Citric acid contains magnesium citrate, a salt of magnesium. Magnesium is easy to absorb by the body, making it one of the most common supplements. In addition to being a laxative, it provides a healthy dose of magnesium.
The chelated form of magnesium is taurine and magnesium taurate, which are bonded tightly and can not separate in the digestive tract. The use of magnesium in this form for treating heart problems dates back centuries, as it prevents arrhythmia. It is a good source of magnesium even if you’re not trying to relieve constipation.
Magnesium malate is another chelated magnesium form, however, it is bound to malic acid in this form. Energy is produced by malic acid in some enzymes. This is why many people who suffer from chronic fatigue consume magnesium malate. In this highly soluble, easily absorbed form of magnesium, several forms are available.
In this form, magnesium salt has been added to glycine, a nitrogenous amino acid. This form of magnesium succinate is readily absorbed by the body without causing diarrhoea. In the case of long-term magnesium deficiencies, magnesium supplements are commonly used.
Magnesite is also known as this form of magnesium. When mixed with hydrochloric acid in the stomach, it creates magnesium chloride, which is a great antacid and magnesium supplement. Laxative effects may occur if the dose is too high.
While magnesium chloride contains only 12% magnesium, the body is able to readily absorb it. Besides assisting kidney function, people who are prone to constipation are often advised to take this magnesium supplement.
The magnesium oxide supplement is one of many magnesium supplements available today. Its price is right and it is a laxative and antacid. However, due to its lack of chelation, it is difficult to absorb. Taking magnesium oxide supplements requires more magnesium per pill (sometimes 60% more) compared with taking other forms of magnesium. Magnesium oxide, even though it is not the best form of magnesium, is generally the most affordable.
This magnesium compound is naturally produced by the body to build DNA. Mag orotate dihydrate, also known as magnesium orotate, supports cardiovascular health and sleep. In addition to being marketed as a performance-enhancing substance, it is also widely used in sports. Despite this, there are few scientific studies to back this up. Try other magnesium supplements first, unless your doctor specifically recommends magnesium orotate.
Magnesium sulfate is a magnesium salt with only about 10% magnesium. It is readily available and inexpensive. Sore muscles are relieved by taking an Epsom salt bath. Bathwater usually contains it. It can easily overdose, so taking it isn’t recommended.
Magnesium lactate results from lactic acid in the presence of magnesium. Magnesium chelate is an effective treatment for magnesium deficiency, indigestion, and heartburn, as well as being an absorbable dietary supplement. The form of magnesium-containing magnesium nitrate should be avoided by kidney disease patients and individuals with heart problems.
Medications containing magnesium aspartate are common because it is well absorbed by the body. Aspartic acid is an amino acid that occurs naturally in foods high in protein. It is a chelated form of magnesium. Anti-inflammatory, magnesium acetate protects the heart. It is also effective for treating muscle cramps.
What You Need To Know About Magnesium Supplements
If you plan to take magnesium supplements, consider why you want them. Do you take medication or do you have a health condition that makes it difficult for you to absorb magnesium? If you have this condition, does it cause you to lose magnesium more quickly than average? Do you want your magnesium supplement to have a laxative effect? Is your headache or fatigue bothering you? These questions are crucial when selecting a magnesium supplement.
Your physician will check your medications as well to see if any could affect magnesium levels as well as diagnose magnesium deficiency.
Some forms of magnesium are more easily absorbed by the body than others. It’s not natural, so it’s poorly absorbed, but because it’s inexpensive and readily available, magnesium oxide is one of the more popular supplements. In addition to chelated magnesium, the body may also absorb magnesium lactate and other naturally occurring forms of magnesium.
Magnesium Supplements Pricing
It costs less than 0.05 cents per pill to buy magnesium oxide supplements. Although the label claims that magnesium oxide can be absorbed, a significant amount gets flushed out before it can be absorbed. Magnesium glycinate supplements are included in this price, which is easier for the body to absorb and do not cause laxative effects.
There are between $0.06 and $0.15 in price per pill for supplements that contain magnesium oxide, citrate, and malate. Aspartate, for example, may also be an option. Supplements with vitamin B6 are also available. Autistic children can benefit from supplements containing vitamins B6 and magnesium.
Vitamin D and vitamin B6 are often included in magnesium supplements. These supplements may still contain magnesium oxide, which is less readily absorbed than magnesium hydroxide. In addition, magnesium malate may be combined with magnesium glycinate in supplements. Also included in this price are magnesium chloride tablets, which do not have laxative effects.
Supplements with magnesium often cost more than $0.25 per pill and include other vitamins and minerals, and they are designed to improve sports performance. Supplements in this price range contain the same amount of magnesium as cheaper options.
Tips For Consuming Magnesium Supplements
Diarrhoea, cramping in the abdomen, and vomiting are some of the side effects of magnesium supplements. However, they can be easily managed or even eliminated when the right dosage is used.
Magnesium is crucial for the production of energy by cells. Because of this, magnesium deficiency is often associated with chronic fatigue. It is possible to reduce fatigue with magnesium supplements that are highly absorbable.
If there is too much calcium in the body, magnesium cannot be absorbed. For optimal absorption of magnesium, you should consult your doctor if you are taking calcium supplements.
Frequently Asked Questions About Magnesium Supplements
Is magnesium a supplement that anyone needs?
Magnesium can usually be obtained from a varied diet by healthy adults. It may be necessary to take a magnesium supplement if you have medical conditions or issues that result in too much magnesium loss or insufficient magnesium absorption from the diet. Moreover, some medications can result in excess magnesium loss. In people with diabetes, magnesium is lost through urination if sugar levels are not properly controlled. Alcohol abuse can also cause a magnesium deficiency. With Crohn’s disease, individuals may have problems absorbing nutrients as well as undergoing surgical procedures. Speak to your doctor if you suspect that you might be deficient in magnesium.
Other than pills, is there another form of magnesium?
Epsom salts and magnesium flakes are not technically supplements, but they are natural supplements. For sore muscles or injuries, magnesium salts or flakes are soaked in saltwater. To treat sore or cramped muscles, magnesium creams are also available.
Is it true that all forms of chelated magnesium are superior to non-chelated magnesium?
Chelate forms of magnesium are better absorbed by the body. Chelated magnesium supplements sometimes contain magnesium oxide. Combining magnesium oxide with calcium may cause the body to misinterpret magnesium oxide since calcium cannot be absorbed. Be sure to read the labels carefully when choosing magnesium supplements.
Take a look at these popular supplement brands for full-body wellness and weight loss:
- Resurge: According to the official website, Resurge’s formula is designed to help users recover from shallow sleep syndrome and improve the process of metabolic regeneration that occurs during sleep.
- BioFit: This supplement contains probiotics selected for their ability to support digestion and bowel movement.
- Okinawa Flat Belly Tonic: This supplement supports a flat stomach and weight loss by optimizing metabolism and digestion.
- Java Burn: A single-serve pack of Java Burn, according to its creator John Barban, can improve your energy levels and help you burn fat.