How to Choose a Magnesium Supplement
There are a variety of magnesium supplements on the market that can provide magnesium supplementation. First of all, the best way to supplement magnesium is of course from food. Embarrassingly, although magnesium is present in many natural foods such as green leaves, vegetables, beans, nuts and seeds, nearly two-thirds of people cannot get enough magnesium through food.
Killing two birds with one stone can be used to describe the benefits of various magnesium supplements in addition to supplementing magnesium. I checked the information and compared the common magnesium supplements horizontally and summarized them as follows:
1. Magnesium oxide
It is not easily absorbed and stays in the digestive tract for a long time. It is more effective for digestive tract problems such as indigestion, constipation, and high stomach acid. My family chose this because of constipation.
2. Magnesium threonate
Itis special in that its molecule is very small and can pass through the blood-brain barrier , so it can promote various brain functions such as improving memory, improving learning ability and cognitive function. It can also improve sleep and regulate mood.
3. Magnesium glycinate
Many protein-rich foods such as fish, meat, dairy products, and beans contain glycine, which is easily absorb. Glycine itself is an independent dietary supplement that can reduce chronic inflammation, improve sleep, and regulate mood.
4. Magnesium citrate
Citric acid is widely found in natural citrus fruits. It is the most common supplement. It has high bioavailability and is easily absorb. Magnesium citrate can increase serum concentration while improving constipation and mental stress.
5. Magnesium malate Malic acid
It is found in wine, fruits and other foods. Magnesium malate is easily absorb and is suitable for those who need magnesium supplementation for diarrhea. It can improve muscle pain and chronic fatigue.
6. Magnesium sulfate
Sulfuric acid is also an amino acid. Magnesium sulfate can regulate blood sugar and blood pressure, which is beneficial for preventing diabetes and heart disease.
7. Magnesium lactate.
The muscles and blood cells in our body can produce lactic acid. Magnesium lactate is easily absorb and has a mild effect on the digestive system. It is suitable for those who need large doses of magnesium but are intolerant to other magnesium supplements.
8. Magnesium sulfate
It is also know as laxative salt, is a good choice for constipation as the name suggests. Its disadvantage is that it has a strong smell.
9. Magnesium chloride.
Chloride ions are relatively unstable. Magnesium chloride is rapidly absorb in the digestive tract and is clinically use as a drug to treat hypomagnesemia .
10. Magnesium orotate.
Magnesium orotate is also easily absorb and has no strong laxative effect, but it can help the cardiovascular system produce more energy. It is deeply love by athletes and fitness enthusiasts. The disadvantage is that it is relatively expensive.
Dosage issue: For supplementation purposes, according to national standards, the dosage for children aged 4-6 years old should not exceed 200 mg, for children aged 7-10 years old should not exceed 250 mg, and for children aged 11-17 years old should not exceed 300 mg.
Overdose problem: The body will automatically excrete more than it needs. Unless the kidneys are not functioning well, this is unlikely to cause any problems.
What does magnesium do for the human body?
Magnesium is the mineral with the highest content in the human body besides calcium and phosphorus. Its main functions on the human body are as follows:
Maintain normal function of heart, muscles and nerves.
Prevent calcium from depositing in tissues and blood vessel walls.
If the human body lacks calcium, it can cause symptoms such as hypoglycemia, palpitations , weakness and fatigue, nervousness, and tremors in the hands and feet.
For alcoholics, people who often engage in strenuous exercise, and older people, attention should be paid to supplementing magnesium, but excessive magnesium may cause motor dysfunction . If artificial vitamin D is add to milk, it will deplete the magnesium content in the body. In addition, excessive calcium intake will reduce the absorption rate of magnesium.
Is it true that magnesium supplementation is necessary for body?
Good for bone health: Magnesium is great for maintaining bone health and preventing the bone-losing disease, or osteoporosis, according to Healthline, so it shouldn’t be surprising to see this mineral in a variety of bone-boosting dietary supplements.
Maintains Heart and Blood Vessel Health: This mineral is also important for keeping the heart and blood vessels healthy and strong. Magnesium keeps cholesterol levels and blood pressure stable. This way, the health of the heart and blood vessels is better maintained.
Improves depression: Magnesium’s functions are also important for maintaining mental health; including improving mood, reducing the risk of depression, and reducing the severity of depression.
Side effects of magnesium supplements
The most common side effects of magnesium supplements are stomach upset, nausea, vomiting, and diarrhea (since almost all forms of magnesium have a laxative effect).
For example, magnesium hydroxide (milk of magnesia) and magnesium citrate are commonly used in over-the-counter products to treat constipation.
Fortunately, if you’re taking magnesium for reasons other than its laxative effects — that is, because you’re not getting enough magnesium in your diet — there are forms that are less likely to cause diarrhea.
While it’s important to get enough magnesium, be aware that taking too much magnesium—from supplements or over-the-counter laxatives and antacids —can cause elevated levels of magnesium in the blood, which can lead to low blood pressure, drowsiness, muscle weakness, slowed breathing, and even death.
Dangerous levels of magnesium in the blood have been report in people who ingest large amounts of Epsom salts ( magnesium sulfate ) or gargle with them.
People with kidney disease should not take magnesium without a doctor’s supervision.
Magnesium can also interact with many medications , including certain blood-thinning and anti-diabetic drugs. It should be take at least two hours or more apart from other common medications, including certain statins and antibiotics.
Some antacids can reduce the laxative effects of magnesium – keep this in mind if you take magnesium for this purpose.
Topical magnesium products such as magnesium creams, sprays, and oils can irritate the skin.