There are many reasons to consider taking a magnesium supplement, given its long list of Health benefits As stimulating bone health, promoting relaxation and sleep, helping to prevent migraines and support cardiovascular health, to name only a few.
But did you know that there are more than 10 different magnesium types? These variations come from the addition of different types of compounds (such as amino salts and acids) added to magnesium, explains Kristine Schonder, associate professor of pharmacy and therapy at the University of Pittsburgh.
Those you are most likely to meet in pharmacies are magnesium glycinate, citrate, chloride, oxide, hydroxide and sulfate (EPSOM salts), explains Bradley Phillips, clinical assistant teacher at the University of Florida College of Pharmacy.
So which one should you take for your needs? Here’s what experts have to say.
The best magnesium for stomach problems
There are a few types of magnesium that can help gastrointestinal problems, says Phillips. Magnesium hydroxide (also known as magnesia milk) is known to help indigestion, while magnesium citrate can help reduce constipation, he explains. You may want to avoid magnesium oxide, which could cause stomach discomfort and increased diarrhea, he adds.
The best magnesium for sleep
While magnesium has Established links To improve the quality of sleep, there is a form of magnesium which is distinguished as potentially better than the rest: magnesium glycine. Schonder says that magnesium alone can help sleep, but the addition of glycine to amino acid can stimulate these soothing effects, as Research shows It also helps promote sleep.
A 2017 study has also established a link between reduced depression symptoms and glycine magnesium intake. However, Phillips stresses that there is still not much evidence on the dormant and appeasement effects of the magnesium glycinate itself, and it must be studied in detail.
The best magnesium for bone health
The advantages of magnesium for bone health are well documented, but the specific types can be better than the others. A 2021 review Reaffirmed that the supplement with magnesium can help prevent osteoporosis and reduce the risk of bone fractures. The study specifically underlined magnesium citrate, carbonate or oxide as good options if you seek to improve your bone health, but researchers emphasize that Citrate absorbs better than oxide in the body.
Magnesium in your diet is the best
Despite the many different forms in which magnesium enters, if you are just looking for a general magnesium supplement, there is nothing better than the other, says Schonder. “Many of them are probably more interchangeable than we think,” she says FortuneYou would therefore be safe with the choice of the one available to you.
That being said, Phillips does not think that everyone must look for a bottle to get their magnesium.
“If someone is said that he should get more magnesium, any supplement that I would ever recommend, food sources are my number one recommendation,” said Phillips Fortune.
The best sources of magnesium include: whole grains, legumes, bananas, avocados, nuts (especially almonds), soy products such as eDamame and Tofu and green leaves.
“These are probably healthier means to complete magnesium,” explains Schonder.
Do you really need a supplement?
Schonder adds that all those who take magnesium do not need it. As always, talk to your doctor before starting an additional time – Chasder recommends get a blood test to check your magnesium levels before starting to complete.
She also underlines that, simply because certain forms of magnesium are useful for specific objectives, this does not mean that you should complete them with all, not either.
“If you replace magnesium, you don’t need it for your migraines, one for your sleep, one for your bones – a shape of magnesium covers you for all this,” she said.
If you take more magnesium than your body needs it, you will probably pee, says Schonder, but there are people who should avoid it.
Who should avoid magnesium?
Anyone with heart problems, kidney disease or decrease in kidney function should avoid completing with magnesium, as this can overwhelm the body without the kidneys being able to filter it, explains Schonder.
For those who have kidney and heart problems, too much magnesium can cause a heart block, says Schonder, which means that “the heart tissue cannot perform electrical pulses as it should”.
Older adults may have reduced kidney function, which is why Schonder recommends expressing prudence during the complement. Antacids, for example, also contain magnesium, so you could do too much on magnesium without knowing it if you take a supplement and anti -acid together.
In addition, Phillips and Schonder warn that magnesium can interact with antibiotics and make them less effective, so it is preferable to avoid taking them at the same time.
When choosing a magnesium supplement, experts urged to find one in a brand known to ensure its quality. “Just because magnesium is the biggest name in the bottle,” said Phillips. Magnesium supplements marketed for sleep, for example, could also contain melatonin, he says, which is why you should check the label closely.
“If you buy a supplement, make sure it is approved by the FDA or approved by the USB,” said Phillips. If it is on a shelf in a store, he says, it means that it is probably approved, compared to online supplements that may not be.
To find out more about supplements:
- Vitamin D supplements can Reduce your risk of colorectal cancer to 58%According to a new study
- Creatine supplements to increase muscles could be a waste of money, discovers a new study
- This gastroenterologist says Probiotics are “a waste of money”. Here is what you should do instead
This story was initially presented on Fortune.com
