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Introduction to Magnesium Malate As A Food Supplement
Magnesium malate is a type of mineral supplement that is made from magnesium, an essential mineral, and malic acid, which is derived from certain types of fruits. The combination of these two substances results in a powerful supplement that can help support the body’s various physiological functions. Magnesium malate is an important supplement for those who are looking to nourish their bodies with essential minerals. Learn more why Magnesium Malate As A Food Supplement is good for you.
Magnesium is one of the most essential minerals when it comes to maintaining a healthy body. It plays roles in improving the function of various parts of the body, such as the nervous system, muscles, heart, and bones. Malic acid is a natural compound found in many fruits and adds additional benefits to the supplement, such as improved energy levels and reduced detoxification time.
What Is Magnesium Malate As A Food Supplement?
Magnesium malate is a natural mineral supplement that is composed of magnesium, an essential mineral, and malic acid, an organic compound found in apples and other fruits. It is commonly used as a dietary supplement due to its ability to supply the body with additional magnesium and malic acid.
Magnesium is essential for healthy bones and muscles, it helps in energy production and strengthens the immune system. Moreover, it also helps in the absorption of many essential vitamins and minerals. Malic acid helps in improving mental clarity, fighting fatigue and pain, and enhancing cognitive function. Together, these components can help in improving overall health.
Magnesium malate is found in many natural sources such as nuts, legumes, dark-green leafy vegetables, and grains. It can also be purchased in several forms, such as powders, capsules, tablets, and liquid concentrates. Many companies now sell magnesium malate in various concentrations to meet individual needs.
Benefits of Magnesium Malate
Magnesium malate is a form of the mineral magnesium, bound to malic acid. It is believed to offer a range of health benefits, including improved brain and muscle function, as well as energy production.
The combination of magnesium and malic acid helps the body to create more energy in the form of ATP (Adenosine triphosphate). By doing so, it may support increased physical and mental endurance. As ATP is responsible for transporting and storing energy, magnesium malate may help improve energy levels throughout the day.
In addition, magnesium malate also helps the body to absorb other minerals, such as calcium and iron. This can help to ensure a strong and healthy body.
Furthermore, research suggests that magnesium malate can help to reduce fatigue and even alleviate depression. It has been linked to improved cognitive abilities and may help to reduce stress and improve mood.
Potential Health Risks of Taking Too Much Magnesium Malate
Using or consuming too much magnesium malate can cause a few undesirable side effects. It is important to consult with your healthcare provider as to the correct dosage for your particular situation. Overdosing on magnesium malate, which is also known as hypermagnesemia, can occur when more than the recommended daily dose is taken.
The symptoms of hypermagnesemia include nausea, vomiting, abdominal pain, dizziness, confusion, lethargy, muscle weakness, irregular heartbeat and possible cardiac arrest. If these symptoms occur, it is important to seek medical assistance immediately.
It is also important to note that if too much magnesium malate is consumed, it can interfere with the absorption of other minerals such as calcium and iron. Therefore, it is important to take the recommended dose as instructed by your health care provider.
Uses in Foods
Magnesium malate is a versatile supplement and can be used in various food dishes or drinks to provide additional nutritional value. It can be sprinkled over food, added to smoothies, juices, and even stirred into your favorite hot beverage. It can also be incorporated into baked goods such as muffins, pancakes, cakes, etc. for an extra boost of nutrition.
Adding magnesium malate to meals or snacks can help increase the nutritional content of everyday meals, providing essential vitamins and minerals. Thanks to its tasteless and odorless nature, it can easily be added to a variety of foods and drinks without affecting the taste.
Diseases Treated by Magnesium Malate
Magnesium malate is a supplement that can be used to help treat various diseases, conditions, and disorders that affect the body. Some of these include:
- Heart Disease
- High Blood Pressure
- Migraines
- ADHD
- Anxiety
- Depression
- Insomnia
- Type 2 Diabetes
- Fibromyalgia
In addition to treating specific diseases, magnesium malate has also been known to have a positive effect on energy levels and overall wellbeing.
Dosage Guidelines
When taking magnesium malate as a food supplement, different dosage recommendations are applicable for adults, children, and pregnant women. The recommended dosage depends on individual factors like age, health, and the reason for taking the supplement.
For adults, the recommended daily allowance (RDA) of magnesium for men is 400-420 mg and 300-320 mg for women. This usually translates to between 2-5 capsules of 500 mg each, depending on your individual requirements. However, it is best to consult with your healthcare provider before beginning any supplement regimen.
When it comes to children, the recommended dose of magnesium malate should be based on their age, weight, and other factors. Generally, children aged 1-3 require 80-130 mg per day, 4-8 year olds need 130-240 mg per day, while 9-13 year olds should receive 240-410 mg per day. Again, it is important to always speak with your doctor before giving supplements to your children.
Pregnant and breastfeeding women should also increase their daily intake of magnesium. It is recommended that pregnant women take between 350-400 mg per day, while breastfeeding women should go up to 310-360 mg each day. It is always best to consult with your doctor, pharmacist, or nutritionist for personalized advice.
Food Sources of Magnesium Malate
Magnesium malate can be found in many everyday food sources, although the concentrations will vary depending on the specific item. Examples of magnesium-rich foods include nuts like almonds and cashews, legumes such as beans and lentils, dark green vegetables like spinach and kale, seeds like sunflower and pumpkin, and whole grains like quinoa and oats.
Other sources often considered to have higher concentrations of magnesium malate include halibut, mackerel, salmon, avocados, bananas, yoghurt, cocoa and dark chocolate, and some fortified cereals.
These are great sources of magnesium malate and can add variety to your diet with well over 100 milligrams (mg) per serving.
Interactions of Magnesium Malate
When taking magnesium malate as a food supplement, it is important to be aware of any potential interactions and side effects. While there are no known interactions with medications or supplements, it is always best to check with your doctor, especially if you are taking any prescription medications.
In addition, magnesium malate may interact with certain medical conditions, such as kidney disease or heart problems. If you have any of these conditions, you should speak with your doctor before taking this supplement.
It is also important to note that too much magnesium malate can be dangerous, as it can cause nausea, diarrhea, cramping, and even coma in extreme cases. It is recommended to stick to the dosage guidelines for your age group and never exceed the amount suggested.
Nutrient Content and Composition of Magnesium Malate
Magnesium malate is a dietary supplement that consists of magnesium and the organic malic acid, which is derived from certain fruits, especially apples. Magnesium is a mineral that is essential for our body’s health, as it helps regulate heart rhythms, blood sugar levels, nerve and muscle function, and the production of energy. Malic acid is a compound that helps the body remove toxins, supports digestion, and aids in the breakdown of nutrients.
One teaspoon of magnesium malate contains approximately 441 mg of magnesium and 604 mg of malic acid. The primary nutrients found in this supplement are magnesium and malic acid, however, trace amounts of calcium, magnesium, and manganese may also be present. Additionally, trace amounts of Vitamin B6 and other vital nutrients can be found in magnesium malate.
Recipe Ideas
There are many ways to incorporate magnesium malate into your diet. Below are some delicious and nutritious recipes that use magnesium malate.
- Tropical smoothies: Blend tropical fruits like mango and pineapple with Greek yogurt, almond milk and a scoop of magnesium malate for a cold and refreshing treat.
- Herbed quinoa salad: Cook up a pot of quinoa and mix in your favorite herbs, greens and veggies. Top it off with a spoonful of magnesium malate for a great side dish.
- Vegetable omelette: Start your day right by whipping up a veggie omelette and add a scoop of magnesium malate for extra flavor and nutrition.
- Power bars: Make your own energy bars by blending nuts, seeds and oats with a spoonful of magnesium malate. Press into a pan and refrigerate to enjoy later.
- Chocolate milk shake: Give your kids an added nutritional boost by blending chocolate flavored almond milk, banana, ice cubes and a spoonful of magnesium malate.
These are just a few ideas on how to incorporate magnesium malate into your diet. With a little creativity, you can come up with plenty of recipes to make meals and snacks more nutritious.
Summary
Magnesium malate is a food supplement that provides the body with essential magnesium, malic acid, and other nutrients. It has various health benefits, ranging from supporting cardiovascular health to boosting the immune system. In order for users to experience the full benefits of the supplement, it is important to be mindful of dosage guidelines as well as potential interactions and side effects. It can be found in various food sources, such as legumes, nuts, seeds, and whole grains, as well as in certain recipes. With this guide, individuals can make an informed decision as to whether or not to add magnesium malate to their diet.
Introduction
Magnesium is an essential mineral found in many foods and is available as a dietary supplement. It is known to have numerous health benefits, including being linked to decreased symptoms of depression. While the potential effects of magnesium on depression have been studied, anyone considering taking magnesium for depression should consult their medical professional first.
In this guide, we will discuss the possible benefits of using magnesium for depression treatments as well as provide some tips on safely incorporating it into your treatment routine.
Benefits of Magnesium for Depression
Magnesium has been found to have a beneficial effect on managing depression, with numerous scientific studies showing that it may be able to reduce feelings of depression. In one study, adults with mild to moderate depression were found to have significantly higher levels of magnesium in their bodies, suggesting a link between the two.
The benefits are due to the fact that magnesium plays an important role in a number of biochemical reactions in the body. It functions as an enzyme co-factor in the metabolism of carbohydrates and proteins and also helps regulate mood-related chemicals such as serotonin, norepinephrine, and gamma-aminobutyric acid (GABA).
It has been proposed that magnesium deficiency can lead to reduced production of these compounds, which can contribute to symptoms of depression. By supplementing the body with adequate magnesium, these biochemical pathways may be improved, leading to decreased symptoms of depression.
Warning Signs of Magnesium for Depression
If you have decided to use magnesium as a part of your depression treatment, it is important to be aware that there may be potential side effects. Although these side effects are generally mild and not particularly serious, they can still be uncomfortable. Some common side effects include nausea, vomiting, stomach cramps, and diarrhea. It is also possible to experience an allergic reaction, although this is rare.
In addition, it’s important to note any potential interactions with other medications that you may already be taking. Magnesium can interfere with the actions of certain drugs, so it is best to discuss taking magnesium supplements with your doctor. Your doctor will be able to advise you on the best course of action for your individual situation.
Types of Magnesium
When considering adding magnesium supplements to your treatment plan, it’s important to understand the different forms of magnesium. There are several types available, each offering its own benefits for managing depression. Here’s a look at some of the most common forms:
- Magnesium Glycinate: Magnesium glycinate is a chelated form of magnesium, meaning it’s bound to an amino acid. This form of magnesium is more easily absorbed by the body and is generally better tolerated than other forms. Magnesium glycinate may help reduce symptoms of depression, anxiety, irritability, and insomnia.
- Magnesium Oxide: Magnesium oxide offers high doses of elemental magnesium, making it one of the most commonly used forms. It’s often found in over-the-counter laxatives and stomach remedies as it helps relax the muscles of the digestive tract. Magnesium oxide may be beneficial in reducing symptoms of depression and anxiety.
- Magnesium Citrate: Magnesium citrate is a highly absorbable form of magnesium that has been combined with citric acid. It adds an alkalizing effect in the body, helping to balance pH levels. Magnesium citrate may help alleviate symptoms of depression, anxiety, and insomnia.
- Magnesium Chloride: Magnesium chloride is a form of magnesium combined with chloride ions. It can be taken orally or through topical treatments, such as baths and lotions. It helps increase the bioavailability of magnesium in the body and may help reduce stress, depression, and fatigue.
Because everyone is different, it’s important to talk to a medical professional before starting any kind of supplement regimen. Your doctor can help you determine what type of magnesium may be best for your individual needs.
Foods Rich in Magnesium
Magnesium is an essential mineral for overall well-being and can be found in a variety of foods. Leafy greens like spinach and kale are packed with magnesium, as well as nuts, whole grains, legumes, and fish. Additionally, some fortified foods contain added magnesium such as breakfast cereals. There are also a variety of forms that magnesium can be consumed in, including powder, tablets, and capsules.
If you are looking to include more magnesium-rich foods in your diet, here are some delicious and healthy options:
- Swiss chard
- Black beans
- Pumpkin seeds
- Quinoa
- Salmon
- Avocado
- Tofu
- Yogurt
- Dark chocolate
Eating a variety of these foods will help ensure that you are getting adequate levels of magnesium for your body’s needs.
Comparing Oral vs Topical Forms of Magnesium
When it comes to taking magnesium for depression, there are two major forms—oral and topical. Taking oral supplements is the traditional approach, where magnesium molecules are digested in the stomach, absorbed by the small intestine, and then circulated throughout the bloodstream.
Topical magnesium is a relatively new form that involves applying magnesium oil directly to the skin, allowing the mineral to be absorbed through the pores. This method offers a faster absorption rate than oral supplements, but it may not be suitable for everyone. It is recommended to consult with a healthcare professional before choosing a form of magnesium for depression.
The type of magnesium supplement you choose will depend on your individual circumstances. Oral forms of magnesium may be better suited for those with gastrointestinal issues or who are unable to absorb minerals well. Meanwhile, topical forms may work well for those who have trouble with digestion or who need a fast-acting supplement.
Signs of Magnesium Deficiency
Magnesium deficiency is surprisingly common and can be difficult to detect. Some of the common signs and symptoms may include nausea, fatigue, muscle cramps and spasms, irregular heartbeat, tingling in fingers and toes, and even depression. Other more serious side effects associated with magnesium deficiency include seizures, breathing difficulties, and heart failure.
If you experience any of these symptoms, it’s important to seek medical advice as soon as possible, as magnesium deficiency can be easily treated with supplements or dietary changes.
It’s also important to note that magnesium deficiency can be related to certain health conditions such as Crohn’s disease, celiac disease, type 2 diabetes, alcoholism, kidney problems, and chronic diarrhoea.
Problems Associated With Magnesium Deficiency
Low levels of magnesium can affect different parts of the body, including the brain, heart, and muscles. This can lead to issues with memory, mood, sleep, and physical performance. It can also contribute to an increased risk of developing certain illnesses and diseases, including diabetes, hypertension, stroke, and osteoporosis.
Magnesium is essential for proper nerve and muscle function, and a deficiency in this mineral can lead to poor coordination, tremors, and numbness in the extremities. It’s also known to contribute to a weakened immune system, making it more difficult for the body to fight off infection and inflammation.
Overall, it’s important to ensure adequate levels of magnesium in your body to maintain optimal physical and mental health. Pay attention to any signs of magnesium deficiency and speak to your doctor if you think you could be deficient.
Dosing for Magnesium and Depression
When it comes to taking magnesium for depression, it’s important to ensure that you’re not exceeding the recommended dosing amounts. Too much of this mineral can cause side effects like stomach upsets, diarrhea, weakness, and more. It’s best to start with a lower dose and work your way up to the suggested dose after speaking to a doctor or qualified health professional.
If taking supplemental magnesium, it’s important to read the labels and follow all directions carefully. The amount of magnesium per day and the form taken should be based on the advice of your healthcare provider. Generally, doses range from 250 milligrams to 500 milligrams daily.
For those who are unable to take magnesium in oral supplement form, topical application of magnesium may be an option. This is done using magnesium oil or lotion that can be applied directly to the skin. Since topical forms of magnesium bypass the digestive system, they tend to have fewer side effects. However, it is important to ensure that the product is suitable for the skin.
It is also important to pay attention to magnesium levels in food. Foods rich in magnesium include bananas, nuts, seeds, oats, whole grains, dark leafy greens, and legumes. Consuming a balanced diet with adequate magnesium intake is key to helping manage depression.
Common Preparations of Magnesium Supplements
When taking magnesium for depression, it’s important to know what the different preparations are and which one is right for you. Magnesium supplements are available in a variety of forms, including tablets, capsules, powders, and topical treatments, each of which may work better for different people.
Tablets are perhaps the most popular form of magnesium supplements as they are easy to take and are widely available. They come in a variety of doses, allowing for customization of dosage levels.
Capsules are similar to tablets in that they are easy to take and come in a variety of doses. They are a bit more expensive than tablets but may be easier to swallow since they are smaller.
Powders are great for those who prefer a more natural option. The powder can be mixed with food or drinks, making them easy to integrate into your daily routine. They also have the advantage of being able to be taken sublingually, which means they can be absorbed directly into the bloodstream for faster action.
Finally, there are topical treatments such as creams, lotions, and sprays, which are applied directly to the skin. These can be helpful for those who need a more direct form of magnesium, as they are absorbed directly into the skin. However, these can be more difficult to find and can be quite expensive.
Sources of Magnesium
If you are considering adding magnesium to your treatment plan for depression, it’s important to know where to find it. Magnesium is found in both food-based sources and in supplemental magnesium products.
Food-based sources of magnesium include a variety of foods such as nuts, seeds, dark leafy greens, legumes, and whole grains. Additionally, some dairy products, meats, fish, and avocados also contain magnesium. For those looking for an easier way to obtain magnesium, there are also a variety of supplements available that can provide the necessary amounts.
Common forms of magnesium supplements include tablets, capsules, powders, and topical solutions. It is important to consult with your doctor before adding magnesium to your diet, as too much can be dangerous and could have negative consequences. The risk of over-consuming magnesium is higher when taking supplements as opposed to getting it from natural sources.
Conclusion
Magnesium has been studied as a potential treatment for depression, with promising results. With proper consultation and guidance from healthcare professionals, magnesium can have a positive effect on mental health. It is important to be aware of the side effects and long-term benefits of taking magnesium, as well as the possible interactions with other medications.
If you are considering magnesium supplementation as a potential option for treating depression, it is important to speak to your primary healthcare provider first. Your doctor or health professional will be able to provide the best advice regarding your individual needs and circumstances.
Resources & References
When researching magnesium for depression, it’s important to seek out credible sources and facts. Here are some resources and references that can help you learn more:
- National Institutes of Health: Factsheet: Magnesium for Healthcare Professionals
- Johns Hopkins Medicine: Magnesium for Depression
- Mayo Clinic: Antidepressants: Selecting one that’s right for you
- ClinicalTrials.gov: Magnesium for Depression Clinical Trials
It’s essential to consult with a medical professional before making any changes to your treatment plan for depression. Make sure to discuss the safety and efficacy of supplementing with magnesium with your doctor or healthcare provider.
Magnesium is an essential mineral that plays a vital role in human health. It helps to regulate many bodily functions including muscle contraction, nerve function, glucose levels, and production of energy. Given its importance, it’s important to be aware of the signs of magnesium deficiency symptoms.
A magnesium deficiency can cause a wide range of symptoms that vary from person to person. It’s important to get an accurate diagnosis if you think you may have a magnesium deficiency to ensure optimal health and well-being. This guide will explain the importance of magnesium, how to identify a deficiency and the best ways to replenish magnesium levels.
What is Magnesium?
Magnesium is a mineral that plays an important role in many of the body’s most essential functions. It is used by the body for muscle and nerve function, as well as energy production, and it helps to regulate the body’s metabolism. Magnesium helps to keep bones strong and aids with the absorption of calcium, which is important for healthy bones and teeth. It also helps to maintain healthy blood pressure levels and supports the body’s immune system. Additionally, magnesium helps to support the body’s natural detoxification process and assists with proper digestion.
Magnesium is considered an essential nutrient because the body is unable to produce it on its own, so it must be obtained through dietary sources or supplements. Because of this, it is important to ensure that your body is getting enough magnesium from your diet or through supplementation. Otherwise, a deficiency can occur which can lead to a number of unpleasant and sometimes serious health issues.
Magnesium Benefits
Magnesium is an essential mineral that helps keep the body functioning smoothly. From assisting with energy production and muscle health to aiding proper digestion and reducing stress, magnesium plays a major role in keeping our bodies running at optimal levels. Here are some of the ways it can benefit your overall health:
- Improved digestion – Magnesium helps break down food and regulate the digestive process. It can help reduce symptoms of constipation, bloating, and irritable bowel syndrome.
- Better sleep – Magnesium has been shown to reduce stress and relax the body, leading to improved quality of sleep.
- Healthy bones – This mineral helps absorb calcium, which is essential for bone health. Increasing calcium intake can help maintain and strengthen bones.
- Stress reduction – Magnesium levels in the body tend to drop when under stress, so supplementing can help reduce stress, anxiety, and feelings of depression.
When your body is deficient in magnesium, it can manifest in various ways. Common symptoms of magnesium deficiency include fatigue, muscle cramps and spasms, anxiety, poor concentration, and headaches. In some cases, it can also lead to irritability, confusion, and even depression.
Fatigue is often one of the first signs of magnesium deficiency. People who are deficient may experience unusual levels of tiredness and exhaustion, even after getting enough sleep.
Muscle cramps and spasms are other common symptoms of magnesium deficiency. These can range from mild to severe and can be felt in any number of areas of the body including the legs, arms, back, and stomach.
Anxiety and poor concentration are also potential signs of magnesium deficiency. Those with low magnesium levels may find it difficult to focus and concentrate, and may also suffer from nervousness, panic attacks, and general feelings of irritability.
Headaches are a common symptom of magnesium deficiency as well. Those who are low on magnesium may experience frequent headaches and poor sleep.
It’s important to note that all of these symptoms could be indicative of other conditions as well. If you think you may be experiencing any of these symptoms, it’s best to speak with a medical professional to determine what is causing them. They will be able to diagnose you correctly and provide you with the necessary treatments.
Who is At Risk of Magnesium Deficiency Symptoms?
Magnesium deficiency is increasingly becoming a common issue. Certain people are more at risk for developing this condition, such as those with digestive issues, heavy alcohol consumption, type 2 diabetes or high blood pressure, kidney issues, and those on certain medications. Understanding who is more likely to be low in magnesium can help in diagnosing and treating the condition.
People with digestive issues can often suffer from low levels of magnesium, as some important minerals can be lost in the digestion process. Heavy alcohol consumption can interfere with the absorption of magnesium, leading to a deficiency. Certain medications can also interfere with magnesium absorption and usage, including diuretics, antibiotics, and proton pump inhibitors. People with chronic illnesses, such as type 2 diabetes or high blood pressure, may also be at risk due to their underlying disease.
Those with kidney issues should be monitored closely, as the kidneys are responsible for helping to regulate magnesium levels in the body. It’s important to note that older adults are also at an increased risk for developing a magnesium deficiency.
Being aware of who is at risk for a magnesium deficiency can help in diagnosing and treating the condition early before complications arise.
Diagnosis of Magnesium Deficiency
If you suspect a magnesium deficiency, you may wonder how it is diagnosed. Thankfully, there are various tests your doctor can administer to confirm a magnesium deficiency.
If the physical examination fails to reveal any signs of a magnesium deficiency, your doctor may recommend a blood test. This is the most reliable way to identify a magnesium deficiency. Depending on the results, the doctor may suggest further tests such as an X-ray or an ultrasound.
Urine tests are also used to assess the levels of magnesium in your body. Your urine sample will be sent to a laboratory where it will be examined under a microscope and the results will indicate if you have a magnesium deficiency.
Finally, your doctor may also recommend a bone mineral density test. This test measures the amount of minerals such as magnesium and calcium in your bones. If your bones contain insufficient levels of magnesium, this could be a sign of a magnesium deficiency.
By determining which type of test is best for you, your doctor can diagnose your magnesium deficiency and provide treatment options to replenish your magnesium levels.
Treating magnesium deficiency is an important step in managing your health. Magnesium is an essential mineral that helps keep our organs and systems functioning properly. It’s essential for keeping your heart and cardiovascular system healthy, as well as helping with other processes such as muscle contraction and nerve transmission. If you’re deficient in this vital mineral, there are several ways to replenish your levels.
Dietary Sources of Magnesium: Eating foods high in magnesium can help increase your daily intake of this mineral. Some of the best dietary sources of magnesium include almonds, spinach, cashews, black beans, avocado, milk, and yogurt. Other foods that are also good sources of magnesium include dark chocolate, salmon, halibut, whole grains, and dates.
Magnesium Supplements: Taking a magnesium supplement is another way to increase your intake of this essential nutrient. Magnesium is available in different forms including tablets, capsules, and powders. It’s important to talk to your doctor before taking any supplements to make sure they’re right for you, as too much magnesium can lead to side effects such as nausea, diarrhea, and abdominal cramping.
Medications: Certain medications can also help improve magnesium levels in the body. Some examples include diuretics, antibiotics, and cancer drugs. Your doctor will be able to advise if this is the right option for you.
By increasing dietary sources of magnesium and exploring supplementation and medications, it’s possible to replenish your levels of this vital mineral and get back to feeling your best.
Maintaining adequate magnesium levels is essential for good health and well-being. This guide has outlined the benefits of magnesium on the body, some of the signs of magnesium deficiency, who is at risk of developing a deficiency, how it is diagnosed, and the treatments available. Magnesium plays a crucial role in the functioning of the body and should not be overlooked. It is important to be aware of the symptoms of magnesium deficiency and to speak to a healthcare professional if any of these are experienced. Treatments can range from dietary sources to supplements, and medications, so consult with a healthcare professional to decide the best course of action.
References are an important part of any guide, and this one is no different. To ensure that the information presented in this guide is accurate and up to date, it is important to provide a list of sources that were used.
Some of the sources that this guide draws from include:
• National Institutes of Health – Magnesium
• Harvard Health Publishing – The Benefits of Magnesium
• Harvard Health Publishing – How to be sure you’re getting enough magnesium
• Medical News Today – Magnesium deficiency symptoms and causes
• Medical News Today – Magnesium deficiency diagnosis and treatment
• Healthline – Magnesium: Sources, requirements, benefits, and deficiency
This guide also draws upon published research papers on magnesium and its effects on human health and well-being. To ensure accuracy and validity, the most recent and reliable studies were used for reference.
It can be helpful to share your knowledge with friends and family. By sharing the post, readers can easily spread awareness of the signs and symptoms of magnesium deficiency. To make sharing easier, add social media sharing buttons to the end of the guide. This way, readers can quickly and easily share the post on their respective networks with just a few clicks.
Introduction to the Best Magnesium Supplements
Magnesium is an essential mineral that plays many vital roles in the human body. It helps maintain normal nerve and muscle function, keeps a healthy immune system, regulates heart rate and blood pressure, and is essential for the formation of bones and teeth for the best magnesium supplement
Unfortunately, many people are deficient in magnesium due to poor dietary choices, stress, or other lifestyle factors. When this happens, supplementing with magnesium can be beneficial as it can help replenish the body’s stores of this important mineral.
Supplementing with magnesium can offer several health benefits, such as improved energy levels, better sleep quality, and reduced symptoms of stress and anxiety. Additionally, magnesium can help prevent or alleviate certain health conditions, such as osteoporosis, hypertension, type 2 diabetes, and cardiovascular disease.
In order to reap the benefits of magnesium, it’s important to select the best supplement for your needs. To do this, it is important to understand the different types, forms, and brands of magnesium supplements that are available.
Different types of magnesium supplements
Magnesium is a vital mineral needed by the body for basic functions, such as energy creation, protein formation, and nerve transmission. It can be taken in supplement form for adequate levels of this essential mineral. Supplement forms come in many shapes and sizes, including tablets, capsules, powders, and liquid forms. As each form provides the same benefit, it’s important to understand which type is best for your needs.
Tablets and capsules
Tablets are the most common form of magnesium supplements. They consist of powdered magnesium that has been compressed into a pill form. Tablets are convenient and often more cost-effective than other forms. That said, some people may have difficulty swallowing large pills. Capsules are also available for those who prefer them.
Powders
Magnesium in powder form is the second most popular supplement type. Powders dissolve quickly in liquid and can be mixed with other beverages to mask the taste. This type of supplement is ideal for someone on the move – taking it as a smoothie or a drink on its own is quick and easy to do.
Liquids
Liquid magnesium supplements are specifically designed for those who have difficulty swallowing pills. They’re typically sourced from seawater, so they provide trace minerals as well as magnesium. This is an ideal form for people who don’t like swallowing large pills or mixing powders. Another upside is that liquids are pre-diluted, so there’s no need to measure out the proper dosage.
Overview of Three Well-Known Brands and Their Products
When choosing a magnesium supplement, it can be difficult to know which one is the best option for you. Fortunately, there are several well-known brands of magnesium supplements available. Here is an overview of three popular brands and their products.
NOW Foods
NOW Foods is a popular brand of magnesium supplements, offering a variety of products. Their Magnesium Caps contain 500 mg of magnesium oxide and magnesium aspartate, which is designed to support healthy nerve, muscle, and heart function. Additionally, they offer a Magnesium Softgel Capsule with 200 mg of magnesium oxide, plus other minerals to help support normal energy production and overall health. NOW Foods also offers Magnesium Plus capsules, containing 400 mg of magnesium oxide and other minerals to help support bone health.
The Nature’s Bounty Company
The Nature’s Bounty Company offers a wide range of magnesium supplements, including Magnesium Complex with 500 mg of magnesium oxide, plus other minerals to help support bone health and cardiovascular function. They also offer Magnesium Citrate with 200 mg of magnesium citrate per tablet, designed to help relax muscles and support healthy nerve function. Finally, The Nature’s Bounty Company has a variety of other magnesium-containing products, such as Magnesium Capsules with 500 mg of magnesium oxide, plus other minerals to help support healthy nerve, cardiovascular, and bone functions.
Solgar
Solgar is another well-known brand that offers a range of magnesium supplements. Their Magnesium Citrate capsule contains 200 mg of magnesium citrate, designed to support nerve and muscle relaxation. Solgar also offers Magnesium/Potassium Aspartate tablets, containing 500mg of magnesium aspartate and 200mg of potassium aspartate to help support healthy nerve and muscle function. Finally, they have Magnesium Glycinate capsules with 500 mg of magnesium glycinate, designed to support healthy nerve and muscle relaxation as well as cardiovascular function.
Types of Magnesium Supplements
Magnesium is a mineral that can be delivered to the body through diet or supplementation. It is an essential element for proper cellular functioning and can aid in muscle contraction, energy production, bone health, and more. Magnesium supplements come in a variety of forms, providing users with different types of delivery methods.
The most common forms of magnesium found in supplements include:
- Magnesium Oxide: An inexpensive form of magnesium. This type of magnesium has lower absorption rates but can be beneficial for relieving constipation.
- Magnesium Citrate: Easily absorbed form of magnesium. It can be used to treat digestive issues and headaches.
- Magnesium Chloride: Magnesium chloride is beneficial for increasing energy levels and regulating sleep patterns.
- Magnesium Glycinate: Magnesium glycinate is easily absorbed and can help fight inflammation, relieve anxiety, and reduce fatigue.
- Magnesium L-Threonate: Magnesium L-Threonate is a mild form of magnesium that has been demonstrated to aid in promoting sleep and cognitive functioning.
It is important to understand that the different forms of magnesium have varying degrees of efficacy, depending on each person’s unique needs. Additionally, it is recommended that when taking magnesium supplements, individuals do so with electrolytes such as sodium, potassium, and calcium, for optimal absorption.
Potential Benefits of Magnesium Supplementation
Maintaining healthy levels of magnesium is essential for overall health. In recent years, research has begun to uncover an even wider range of potential benefits associated with magnesium supplementation. This includes helping to reduce stress and anxiety, boost energy levels, improve sleep quality, and strengthen the immune system.
In addition, magnesium can help to reduce cramps and muscle spasms, promote digestive health, support cognitive functioning, and decrease inflammation.
Athletes may also benefit from magnesium supplementation, as it may help to improve exercise performance, delay fatigue, reduce muscle soreness, and improve oxygen uptake.
It is also thought that magnesium supplements may help to reduce blood pressure among hypertensive individuals. While research into this is ongoing, some studies have found a modest reduction in systolic and diastolic blood pressure after taking a magnesium supplement.
Things to Consider Before Taking Magnesium Supplements
Magnesium is an essential mineral that can be found naturally in food sources, and it is also available in supplement form. While magnesium supplements can provide various benefits, it’s important to understand the potential risks before taking them. Here are some factors to consider:
- The supplement should be taken as directed on the label.
- People taking medications or those with pre-existing conditions should speak with a doctor before taking magnesium supplements.
- It’s best to take magnesium supplements with food.
- It’s important to check the supplement for added ingredients, such as sugar, wheat, soy, lactose, starch, yeast, and gluten.
- Taking too much magnesium can lead to adverse effects, so it’s best to stick to the recommended dosage.
- There may be potential interactions between magnesium supplements and certain medications, such as antibiotics and diuretics, so it’s important to research this ahead of time.
It’s critical to understand all the potential risks and potential interactions before taking magnesium supplements, and always speak with your doctor prior to taking any new supplement.
Interaction between Magnesium and Medications
Magnesium can interact with certain types of medications, including those used to treat high blood pressure, diabetes, heart problems, and depression. It could also have interactions with antibiotics and other drugs. It’s important to understand that while taking magnesium supplements may be beneficial for some people, it’s not recommended for all. This is especially true if you are already taking certain medications.
It is important to speak with your doctor or pharmacist before taking magnesium in any form to determine whether a supplement could interfere with your current medications or cause additional health concerns. It is also important to regularly monitor your magnesium levels with your healthcare provider to ensure optimal health.
It is important to make sure that the magnesium supplement you choose does not contain any additional ingredients that could interact with the medications you are taking. It is best to consult with your doctor or pharmacist to find the right supplement for you.
Exclude Magnesium Supplements to Avoid Taking
It is important to be aware of magnesium supplements that you should avoid taking as they can be unsafe. Certain sources of magnesium contain heavy metals, such as arsenic, lead, and mercury, which can be toxic and cause health risks.
Magnesium supplements derived from dolomite, or calcium magnesium carbonate, should not be taken due to the presence of heavy metals. Additionally, some types of magnesium supplements are made from waste materials, such as depleted magnesium sulfate from mines, which also contain impurities that can be dangerous to your health.
Magnesium oxide also has been found to be problematic due to its low absorption rate. It is commonly used in laxatives but should be avoided when looking for a supplement.
Finally, magnesium stearate, a common additive in many supplements, should also be avoided because it may interfere with your body’s absorption of the magnesium supplement.
The Difference Between Chelated and Non-Chelated Magnesium
Magnesium is an essential mineral for human health, as it plays a crucial role in many body functions. Magnesium supplements are available in various forms, and one of the most common distinctions between them is whether they are chelated or non-chelated magnesium. It is important to understand the differences between the two so that you can make an informed decision when selecting the best magnesium supplement.
Chelated magnesium is magnesium that has been bonded to organic compounds such as aminos, glycerides, or citrates. This process increases the bioavailability and absorption rate of the magnesium, which provides greater benefits than non-chelated supplements. A benefit of chelated magnesium is that it can be more easily absorbed by the body, resulting in increased energy levels and improved overall health. It also has the added advantage of being better tolerated by those with sensitive digestive systems.
Non-chelated magnesium, on the other hand, is not bound to organic compounds and therefore is not as easily absorbed or utilized by the body. Additionally, it can cause digestive discomfort and can be harder for those with sensitive digestive systems to tolerate. Non-chelated forms of magnesium include magnesium oxide and magnesium sulfate.
In conclusion, it is important to understand the difference between chelated and non-chelated magnesium when selecting a magnesium supplement. Chelated forms of magnesium have higher bioavailability and absorption rates, making them more effective. Non-chelated types can cause digestive issues and do not provide the same level of benefits. Be sure to consult a doctor or nutritionist before taking any type of magnesium supplement to ensure it is appropriate for your individual needs.
Tips for Selecting the Best Magnesium Supplement
Finding the right magnesium supplement can be tricky, so it’s important to research carefully before making a purchase. Consider the following tips when looking for a magnesium supplement that best suits your needs:
- Check the label: All supplements should include a list of ingredients on the label. Make sure the supplement contains the form of magnesium that your body needs (such as magnesium citrate or magnesium oxide).
- Ask questions: Contact a doctor or pharmacist if you’re not sure what kind of magnesium you should be taking. They may be able to recommend an appropriate supplement.
- Look for quality: Always look for high-quality supplements that have been tested for potency and safety. Avoid supplements manufactured in countries with low standards.
- Know your dose: The amount of magnesium you need is based on your age, gender, and other factors such as pregnancy status. Read the label to make sure you are taking the correct dose.
- Do your research: Research any supplement before taking it. Check online reviews, ask friends and family, and talk to your physician to get a better understanding of how different supplements can affect your health.
- Pay attention to side effects: Be aware of potential negative side effects of magnesium supplements, such as abdominal pain, nausea, and diarrhea. Speak to your doctor if you experience these types of reactions.
By following these tips, you should be able to find a magnesium supplement that works best for you.
Summarizing Key Points For Best Magnesium Supplement
Magnesium is an essential mineral with various health benefits, especially when taken as a supplement. It comes in many forms, all of which have specific advantages and disadvantages. Some of the most common forms include magnesium oxide, magnesium citrate, magnesium chloride, and magnesium glycinate. Each form has different levels of bioavailability, meaning how well it is absorbed by the body. As such, it is important to choose the right supplement for your individual needs.
When selecting a magnesium supplement, it is important to consider potential interactions between magnesium and other medications, as well as any potential side effects and precautions to take. It is also important to understand the difference between chelated, or bonded, magnesium and non-chelated magnesium, as these forms may interact with other medications differently. Lastly, it is important to take into account if there are any magnesium supplements you should avoid taking.
By understanding these key points about magnesium supplementation, you will be better equipped to make an informed choice about the best magnesium supplement for your individual needs.
When it comes to choosing the best magnesium supplement, it is important to consider all the factors. Magnesium is an essential mineral and can be found in many different forms. Different types of magnesium supplements may cater to specific needs. It is important to read up on individual products and brands to make sure they are effective and safe. Furthermore, it is important to consider potential side effects or interactions when taking a magnesium supplement. Always consult with a healthcare professional if potential side effects are of concern. Finally, do not take any magnesium supplements that contain fillers or artificial ingredients.
Choosing the right magnesium supplement can come down to personal preference. Everyone’s body responds differently and what works for one may not work for another. That being said, it is generally recommended to look for chelated magnesium supplements which are more easily absorbed by the body. Taking into consideration all of the information discussed, it is possible to select the best magnesium supplement for your needs.
Abstract Magnesium citrate is one of the most popular types of magnesium supplements, and it is readily absorbed into the body. Magnesium is determined by what it is bound to (for example, magnesium citrate is magnesium bound to citric acid), and some forms are absorbed more easily by your body than others. Sulfates are fine at low doses but are not very well absorbed by the body.
The best way for magnesium to be absorbed is via the highly absorbed form of a supplement. Another factor affecting magnesium absorption is an individuals existing magnesium levels since magnesium will absorb less quickly if the levels are already sufficient in the body, and excretes via the urine or stool if given in excessive amounts. The body also helps maintain magnesium levels when stores are low, by restricting how much is excreted through the urine and by absorption of more magnesium from the gut.
Magnesium levels in the body are not determined by merely choosing the most absorbable magnesium from food sources. In this age, a proper magnesium diet needs to consider not only the most absorbable magnesium sources but also the individual differences that may inhibit magnesium absorption from the diet. The body generally only absorbs about 20-50 percent of magnesium consumed, so understanding factors that may enhance or inhibit magnesium absorption is an important first step in correcting deficiencies and increasing magnesium intake. With dietary intake, approximately 30-40% of magnesium is absorbed, but absorption differs depending on the quantity of magnesium consumed and the food matrix composition.
Calcium and magnesium are both absorbed in the same manner in the body, so they may crowd one another out and limit your body’s maximal absorption rates. Magnesium may not be well-absorbed by the body, so optimizing your gut health is essential for maximum benefits. Magnesium helps the body regulate zinc levels, and zinc allows magnesium to be more effectively absorbed. Magnesium glycinate is absorbed readily by your body and can have soothing effects.
Magnesium bis-glycinate is absorbed well, and you will not experience the stomach discomfort sometimes associated with magnesium supplements. When combined with magnesium, malic acid makes an energizing supplement. The weak ionic bonds of magnesium and malic acid are easy to break, making magnesium malate easily soluble and thus absorbed into the body. Magnesium Chloride is well absorbed by your digestive tract, making it an excellent all-purpose supplement.
This kind of magnesium supplement is best for everything related to cardiovascular health – heart palpitations, irregular heartbeat, high blood pressure, etc. This is one of the best magnesium supplements, as it has an excellent absorption rate and provides a soothing effect to your body. While proper magnesium levels may play a role in relaxing muscles and relieving stress, there is little evidence that suggests Magnesium Sulfate is well-absorbed through your skin (10). Magnesium is an essential mineral for eating and is one of the main metals used in maintaining a healthy, working body; however, only about 30%-40% of magnesium in your diet is generally absorbed into your body, meaning magnesium deficiencies are extremely common.
Packing a ton of magnesium, as well as a slew of other essential nutrients, Dark cacao power has some amazing health benefits. From manganese and zinc to potassium and iron, cacao boasts a slew of nutrients.
Cacao is an iron source that builds blood and helps to carry oxygen throughout our bodies, along with potassium, copper, zinc, manganese, and selenium. Cacao is the highest plant-based source of iron known to humankind, with an impressive 7.3 mg in 100 grams. Raw organic cacao is also one of the highest plant-based sources of magnesium, the mineral that is the most in short supply in the Western world.
Raw Cacao is one of the best sources of the mineral magnesium – the mineral many of you lack in your diet. Raw cacao contains 126% more iron, 149% more magnesium, and 136% more potassium. Additionally, cacao contains various health-promoting components, such as antioxidants, theobromine, phenylethylamine, essential minerals, and vitamins.
Organic Dark Cacao Power is packed with flavonoids, which are part of the polyphenol antioxidant family. Cacao is rich in antioxidants, along with nutrients such as magnesium (which may help lower stress), potassium, and iron. Cacao powder is less processed, making it more nourishing and loaded with essential vitamins and minerals. It is considered to have a slightly bitter flavor, but the taste is something to be sacrificed if it means getting all of these nutritional qualities.
Just keep in mind that raw cacao powder is not going to be quite as sweet as the cocoa equivalent, so if you are craving sweetness, be sure to also include a healthy sweetener like dates, coconut sugar, or agave syrup in the mix. If you can afford raw cacao powder for recipes, then, by all means, go for it, but cacao powder still has plenty of nutritional value unless it is added with sugars or anything else. In its raw cacao form, whether as a pure powder or a raw cacao bar, it is a real whole food, packed with nutrients and useful plant compounds. One feature that makes cacao so special is its incredible mineral content. Because cacao powder contains magnesium, it can aid calcium absorption, thus contributing to bone health and reducing the chances of osteoporosis, cardiovascular disease, and kidney stones.
Because cacao contains high levels of magnesium, cacao can aid with feelings of fatigue and tiredness. Low magnesium levels are often linked to tiredness, as well as several other symptoms, like high blood pressure, or osteoporosis, and raw cacao powder is an excellent, tasty source to supplement necessary magnesium consumption. With tension headaches being among the most common symptoms of magnesium deficiency, it makes sense to increase your consumption of mineral-rich foods such as cacao. While the level of magnesium found in cacao does not offer immediate relief for constipation, consuming it regularly may encourage long-term, healthier digestion.
Cohort Study To assess the effects of vitamin D, magnesium, and vitamin B12 in advancing the development of serious outcomes among older patients with coronavirus disease (COVID-19). A pioneering trial in Singapore compares the clinical outcomes of older patients with COVID-19 receiving the combination of magnesium and vitamin D, along with vitamin B (also known as DMB), with those receiving no combination. Studies that looked at the combined effects of vitamin D and magnesium had improved ADHD symptoms, reduced the severity of COVID-19 decreased the risk for anemia, and increased cognitive performance.
Recent studies have suggested that increased levels of vitamin D and magnesium can help patients with COVID successfully manage COVID-19. Low levels of magnesium and vitamin D are common characteristics of most patients with COVID-19.
Interestingly, several known risk factors for COVID-19, as well as certain co-morbidities, such as acute renal failure, arterial and venous thrombosis, cardiac failure, and arrhythmias, are associated with Mg deficiency [4 5]. Several studies have demonstrated the correlation between magnesium levels and the disease outcomes in COVID-19, with magnesium deficiency most commonly found in people with COVID-19 and associated with higher mortality rates from COVID-19. Indeed, a handful of recent reports analyzed magnesium levels in patients with COVID-19 and assessed its relationship to disease outcomes (Table 1).
Our study showing that a magnesium-to-calcium ratio =0.20 is significantly associated with severe COVID-19 mortality provides new insights which may be helpful for COVID-19 management. The purpose of the present study was to assess the relationship between the serum magnesium-to-calcium ratio and the mortality of severe COVID-19. A cross-sectional study investigated the relationship of magnesium intake with COVID-19 severity and associated symptoms in inpatients.
Although no prior studies have investigated the association between magnesium dietary intake and symptoms and severity of COVID-19, we are aware of a relationship that the combination of vitamin D, vitamin B12, and magnesium associated with significant decreases in oxygen maintenance needs or the requirement for intensive care for older patients with COVID-19 (16). A recent study published in May 2020 in the preprint server medRxiv* showed that the combination of readily available, low-cost vitamin D3, vitamin B12, and the mineral magnesium, D3, may decrease the progression of COVID-19 to a severe or fatal phase. A frequent confounding factor in studies that have been cited might be that individuals with co-morbidities, such as high blood pressure, cardiovascular disease, diabetes, and obesity, who are more likely to have severe COVID-19, frequently exhibit altered Mg levels.
The COVID-19 subset described as vulnerable to severe forms of the disease, such as older cardiac patients, is particularly susceptible to magnesium deficiency given the nutritional malnutrition and the usual diuretic treatment. This clarification becomes more pertinent in the context of the ongoing systemic inflammatory processes associated with COVID, likely exacerbated by an accompanying magnesium deficiency. The current study is an observational cohort study on a consecutive group of COVID-19 patients aged 50 years or older, receiving the above-mentioned micronutrient combinations (DMB), comparing rates of disease progression in this group with that of the other group of patients who were not given the DMB.
Magnesium has been shown to be helpful for symptom reduction, and some people swear by magnesium to treat depression or anxiety. Magnesium may also improve symptoms associated with depression, anxiety, ADHD, and other mental health issues. Magnesium can help regulate important hormones and chemical messengers in the brain, such as serotonin, which is thought to be linked to depression and anxiety disorders. Current research suggests that magnesium may have a beneficial role in helping manage anxiety.
Some data indeed suggest that taking magnesium can aid anxiety, though further studies are needed to better understand the link. Some studies suggest taking magnesium supplements may help alleviate symptoms of various types of anxiety. While these studies have not provided the strongest evidence, they do shed light on the potential for magnesium to alleviate symptoms of anxiety. There is promising evidence supporting the link between low magnesium levels and symptoms of anxiety.
The research is not yet complete, but science suggests magnesium may be helpful in alleviating anxiety. In a 2004 study, consuming magnesium helped decrease anxiety in mice. A promising review of 18 studies on the link between magnesium and anxiety suggests that magnesium might have benefits for people suffering from anxiety. If you suffer from anxiety, you might consider including magnesium in your treatment plan to help alleviate it.
Magnesium can help with anxiety, but the results of studies are still conflicting, and there is just not enough evidence to recommend taking Magnesium for anxiety. Magnesium can help us to relax and sleep better (which can help with anxiety symptoms, too). There is evidence that magnesium supplementation may help reduce the number of symptoms related to stress and anxiety, like increased pain, restlessness, depression, cravings, and more. There is evidence indicating that insufficient magnesium may also contribute to increased feelings of anxiety and depression.
According to Roxana Ehsani, a few other studies found people who had lower levels of magnesium could experience improvements in mood and reduced anxiety once they started taking supplements or eating more dietary sources of magnesium. Because magnesium plays a role in several highly essential functions in the brain, increasing your magnesium intake can help to curb anxiety. Boosting serotonin is another way that magnesium can benefit those suffering from depression.
Magnesium helps depression by increasing levels of the mood-boosting neurotransmitter serotonin. One study found that magnesium was just as effective for treating depression as a prescription antidepressant. A study using magnesium chloride, which is more bioavailable, found supplementation led to substantial improvements in anxiety and depression, with positive effects noted in as little as two weeks. It was found that taking magnesium on a daily basis may help to enhance your overall mood, energy, and the efficiency of your sleeping habits.
The better absorption of magnesium glycinate helps to boost magnesium supplement consumption, which can lead to better results for improving your sleep and anxiety symptoms. Magnesium glycinate is one of the types of magnesium supplements available for increasing levels in individuals who can use more magnesium, including those who suffer from anxiety, diabetes, heart problems, and pain. We may use magnesium glycinate to help improve blood sugar levels or help lower inflammation in general throughout the body.
In short, the best types of magnesium are the ones that are quickly absorbed, efficient in increasing blood levels of magnesium and also can get to your brain. When considering the various forms of magnesium, it is important to choose the anxiety-reducing magnesium form that is readily absorbed by the body.
Using magnesium to relieve anxiety can be a good option to consider as there is a significant proportion of the population who has a lower magnesium intake, which may contribute to symptoms of anxiety.
Interestingly, there is evidence to suggest that increasing magnesium intake may enhance the effectiveness of cognitive-behavioral therapy when used for treating anxiety disorders. In addition to the potential benefits that magnesium has on anxiety, taking magnesium can also provide several other benefits for your health. Another way that magnesium addresses anxiety is through its anti-inflammatory properties.
This form of magnesium has not been studied specifically for anxiety, but has been studied for depression, which may overlap with anxiety; some people might find this form useful as a result (56). Animal studies have noted that magnesium L-threonate is likely to be the most effective form in increasing the magnesium concentrations of brain cells (22 ).
Magnesium L-threonate is commonly used because of its potential benefits to the brain, and it can help to treat some brain disorders, such as depression and age-related memory loss. Summary Magnesium L-threonate may support brain health, possibly helping to treat disorders like depression and memory loss. In addition, magnesium citrate is sometimes sold as a tranquilizer, helping alleviate symptoms associated with depression and anxiety, but further studies of this use are needed (5).
Magnesium citrate has been used in studies on anxiety, but some of these studies were poorly designed, making it impossible to make iron-clad conclusions (46 ). As points of comparison, the majority of pertinent studies of magnesium and anxiety used magnesium oxide, but magnesium citrate is more well-absorbed (54 ). Given magnesium oxides’ poor absorption, it is not optimal for anxiety because it has a limited capacity to increase serum or brain Mg levels (53 ).
For instance, taking magnesium citrate and glycinate together can be helpful if you are suffering from both headaches and constipation. Because magnesium glycinate can help increase the quality and quantity of sleep you receive, magnesium glycinate can also help reduce fatigue during the day and improve concentration, learning, and even retention/memory. One kind of magnesium supplement often recommended by doctors because of its high absorption rates is magnesium glycinate — a form that has added benefits because it contains the amino acid glycine, which is known to have soothing qualities.
In any event, for individuals where low serotonin is a factor, increasing magnesium intake (either through foods or supplements) can be beneficial, as low levels of brain magnesium decrease serotonin, and certain antidepressant medications can work partly by increasing the amount of brain magnesium. Magnesium can remove heavy metals, such as mercury, lead, and aluminum, which are linked to anxiety, along with a long list of neurological disorders.
When handling calcium/magnesium, it is easy to understand that calcium/magnesium is basically a mix of 2 vital minerals right into one hassle-free item. It is thought that such a mix is simply among the very best methods to prevent or treat myriad problems such as from pain in the back and also perimenopausal to PMS as well as endometriosis.
Many specialists were motivated to produce calcium/magnesium products because a mix of calcium, which is nowadays the most advertised mineral by advocates of traditional, nutritional, and also natural medicine as a result of its great role bet the proper functioning of the body, particularly the bones as well as teeth, and magnesium, which adds a big component for the cardiovascular features and the production of the power, considerably ensures that a person who takes calcium/magnesium supplement will certainly get much better wellness.
Nonetheless, there is really a little chance to identify one calcium/magnesium item from one more. To address such issue, some experts have actually suggested that it is without a doubt a wise transfer to take a mix of calcium/magnesium item that essentially has different types of the essential minerals like calcium citrate, carbonate, as well as malate, in addition to magnesium citrate, aspartate, and glycinate. This move is extremely recommended by some experts for making certain that at least among those minerals will certainly be taken into the system and executes its features.
The calcium/magnesium is such an element that births left/right-sided cell receptors that have a terrific function for the human health. With that fact, the calcium/magnesium then comes to be the “Gold Standard” in regards to discussing the supplements, combined cell receptors, mineral ratios, and other nutrition-associated health and wellness issues in general.
The calcium/magnesium are essentially generated in order to deal with a particular health issue, such as aging, anxiety and also panic, backaches and pain, clinical depression, endometriosis, epilepsy as well as hypertension. In addition to such significant uses of calcium/magnesium, there are particular that reveals the fact that because of the abundant mineral content of calcium/magnesium mix; the calcium/magnesium mix can additionally be utilized for migraine headaches, perimenopause along with PMS.
It is taken into consideration in many searchings for that the quantity of calcium/magnesium is generally little in combination products than those in its mineral supplement. For that, it is still best to take a look, specifically for those that are concerned concerning the possible interactions of the calcium/magnesium, with the particular medication or nutritional supplement that will certainly fit for your health.
The calcium/magnesium is then a serious supplement that is meant for significant health problems. So if you are impacted with thyroid, heart problem, or kidney, it is then best to consult your medical professional before taking calcium/magnesium combination. It is then an appropriate relocate to take precautionary activities prior to taking it since any wrong relocation, like overdose or an excess intake of calcium/magnesium will only aggravate the problem. So to discuss in particular, the experts just suggest 500 to 800 mg of calcium two times a day and also 250 to 400 mg of magnesium two times a day for the aging problems, and for those that have anxiousness and panic, 1,000 mg of calcium and also 400 to 800 mg of magnesium each day is generally suggested.
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