Magnesium is frequently forgotten in our daily diets despite being a vital mineral for overall health. Consuming enough magnesium can support healthy immune system function, blood pressure control, and muscle and nerve function. In this article, we will examine the various forms of dietary magnesium, their special advantages, and the reasons why each form is essential for good health.
1. Magnesium Citrate
Magnesium citrate is one of the most common forms of magnesium supplements and is also one of the most easily absorbed. The bioavailability of this form of magnesium, which is a combination of magnesium and citric acid, is higher than that of other forms (1). Because of its mild laxative effect, this variety of magnesium is frequently utilized in the treatment of constipation (2).
2. Magnesium Glycinate
Magnesium glycinate is a chelated form of magnesium. In this form, magnesium is bound to glycine, an amino acid. Magnesium glycinate is a chelated form of magnesium. Due to the fact that this form is both highly bioavailable and easy on the digestive system, it is an excellent choice for individuals who suffer from gastrointestinal side effects brought on by taking other types of magnesium (3). Magnesium glycinate is well-known for its ability to ease tension and enhance the quality of sleep (4).
3. Magnesium Malate
The natural compound malic acid, which is found in fruits, is combined with magnesium to create a compound called magnesium malate. This particular magnesium compound is well-known for its capacity to stimulate the production of energy within the body, and it is frequently employed as a therapeutic aid for patients suffering from fibromyalgia and chronic fatigue syndrome (5).
4. Magnesium Taurate
It has been discovered that magnesium taurate, which is a combination of magnesium and the amino acid taurine, is beneficial to the health of the cardiovascular system. Magnesium and taurine both contribute to the regulation of blood pressure, the prevention of arrhythmias, and the defense of the heart against damage (6).
In order to make educated choices regarding magnesium supplementation, it is essential to have an understanding of the various forms of dietary magnesium and the specific benefits that each form offers. There are distinct benefits associated with each form, ranging from the facilitation of relaxation and sleep to the enhancement of cardiovascular health. For optimal health and to keep a healthy body, it is absolutely necessary to consume the appropriate amount of magnesium every day. Because each person's nutritional requirements are unique, it is important to get their input before beginning a new supplement routine.
You can take advantage of magnesium's many positive effects on your body by including the right kind of magnesium in your diet, which will also help you to contribute to the upkeep of your best possible health. Keep in mind that the best way to provide your body with the nutrients it needs is to consume a diet that is both well-balanced and high in foods that are high in the mineral magnesium, such as leafy greens, nuts, seeds, and grains that are whole. On the other hand, supplementation might be required in certain circumstances in order to accomplish the objectives that have been set.
For a list of natural sources of magnesium please read this article: https://supplemynts.com/blogs/posts/natural-sources-of-magnesium-top-foods-and-tips-for-boosting-your-intake
Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. These products are not reviewed or approved by the FDA before they are marketed, and their safety and effectiveness are not guaranteed. While many dietary supplements may provide health benefits, they can also be harmful if taken in excessive amounts or in combination with certain medications.
If you are considering taking a dietary supplement, it is important to do your research and talk to your healthcare provider before starting any new supplement regimen. Your healthcare provider can help you determine if a supplement is safe and appropriate for your individual needs and can advise you on the proper dosage and timing of the supplement.
If you experience any adverse effects or allergic reactions after taking a dietary supplement, stop taking it immediately and seek medical attention. Be sure to report any adverse effects to the FDA's MedWatch program to help improve the safety of dietary supplements and other medical products.
In summary, while dietary supplements may offer potential health benefits, it is important to exercise caution and talk to your healthcare provider before starting any new supplement regimen. The FDA does not guarantee the safety or effectiveness of dietary supplements, and it is up to consumers to do their research and make informed decisions about supplement use.
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(1) Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48-55.
(2) Fine, K. D., Santa Ana, C. A., Porter, J. L., & Fordtran, J. S. (1991). Intestinal absorption of magnesium from food and supplements. Journal of Clinical Investigation, 88(2), 396-402.
(3) Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 18(5), 430-435.
(4) Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169.
(5) Abraham, G. E., & Flechas, J. D. (1992). Management of fibromyalgia: Rationale for the use of magnesium and malic acid. Journal of Nutritional Medicine, 3(1), 49-59.
(6) McCarty, M. F. (2018). A taurine-supplemented vegan diet may blunt the contribution of neutrophil activation to acute coronary events. Medical Hypotheses, 118, 6-8.