Learn more about magnesium NOW!

Maybe you know about magnesium from the periodic table, and now it has a lot of traction online, becoming one of the most popular supplements. Is everywhere in the stores in the health section, and maybe you’ve decided that it’s finally time to take some.

But before buying, it is better to know more about it. You don’t want to waste money on a supplement that does nothing for you. This mineral is abundant in our bodies but is important to maintain the right levels, which is why we need some exterior help. Also, recent data shows us that Americans are not getting enough from it. So, it’s time to do something.

But things are trickier than you might think. There are more types of magnesium on the market, and depending on what you want to use it for and how you want to benefit from it, you need to know how to choose the right one. Read on and find out what works best for you!

What’s the role of this mineral?

This mineral is abundant in our bodies and is mostly stored in bones, muscles, and soft tissue. It has many roles, but probably the most well-known one is that it helps in energy production. This is why every time someone sees that you are tired, they tell you to take some magnesium.

But because of this, it supports nerve function, facilitating the transmission of signals between the brain and the body, and also supports the health of the heart by regulating the blood pressure.

Mood regulation, muscle function, DNA and protein synthesis, and electrolyte balance are all regulated by this vital nutrient. This is why it is essential to have it at the right levels.

Magnesium oxide

This compound combines magnesium with oxygen, and this is how this combination will result in a white powdery substance that is generally sold in capsule form. In terms of price, this is probably the most accessible type to get this mineral but is not the best one for those looking to treat magnesium deficiency because it is poorly absorbed by the body.

Most of the time, this type of magnesium is used to treat heartburn, indigestion, and constipation. It acts as an antacid, neutralizing stomach acid, and it also has a laxative effect.

Other people prefer it to treat migraines because it works wonders at managing migraine attacks. There are some studies that suggest a lack of this mineral leads to migraines, but there is still not enough evidence to prove this.

Magnesium glycinate

This is a compound made from elemental magnesium and the amino acid glycine. This is the most popular type of this supplement because of its excellent bioavailability. This means it is effectively absorbed by the body, so you can use it to treat deficiencies.

Glycine is found in many foods we eat, especially protein-rich ones such as fish, meat, dairy, and legumes. Magnesium glycinate has many properties, one of the most important being mental health support. Studies show that it can alleviate symptoms of anxiety and depression. Those taking this supplement report feeling calmer and less stressed.

Also, because it has calming properties, you’ll also notice that you sleep better. This is why it can assist in treating insomnia.

Magnesium orotate

This one has orotic acid in its formula, which is a substance that is involved in the building of your generic material, DNA included.

The advantages of this type of magnesium are that it is easily absorbed by the body and it doesn’t have a strong laxative effect. Also, research suggests it is great for heart health because orotic acid helps the energy production pathways that are found in the tissue of your blood vessels and in your heart.

This is why it’s most popular among athletes and people who have heart disease. According to a study, taking magnesium orotate can effectively manage symptoms and increase the survival rate in those suffering from severe congestive heart failure.

The only problem is that if we were to compare it with other types of magnesium, we’d notice that this one is more expensive, and for some, the cost might not be justified.

Magnesium citrate

This time magnesium is bound to citric acid. You know, citric acid is found in all citrus fruits and is what gives them that distinctive sour flavor.

This type of magnesium is very popular, and you’ll find it on the shelves of any store. Generally, you need to take it orally to replenish low magnesium levels. It works great because the body is able to absorb it, but unfortunately, it has a side effect that many steer clear of. We are talking about the strong laxative effect. This can also be an advantage because, in higher doses, it is used to treat constipation.

This one also helps manage depression and anxiety symptoms, but more research is still needed for more robust proof.

Magnesium malate

This includes malic acid. which is a natural acid that is found in wine and fruits. It has a sour taste and is often added to foods to add a little more flavor or acidity.

This type of magnesium is recognized as one of the best for replenishing your magnesium levels because it is incredibly well absorbed by your digestive system. Also, it is more gentle and will not cause the laxative effect, or at least it will be a milder one. Depending on your specific needs, this can be good news.

Magnesium malate is sometimes prescribed to treat fibromyalgia and chronic fatigue syndrome symptoms. However, even if some studies have revealed advantages, further high-quality research is necessary.

Should you take these supplements?

First of all, it is recommended to get a series of blood tests and see if you have a deficiency or not. If you don’t have low magnesium levels, there is no evidence that suggests taking supplements will help you.

The best way to get this mineral is through food. Besides supplements, it is better to adjust your diet and try to include a larger variety of foods that contain them. For example, legumes such as edamame and black beans are the best. Then we have nuts like peanuts, almonds, and cashews. Also, oatmeal and whole wheat are other great sources.

One thing you should be aware of is that you can’t get appropriate magnesium levels just from foods. This is why, in case you have a deficiency, you’ll also need supplements. There are some people who are more predisposed to a deficiency, and most of them are older adults or people who suffer from type 2 diabetes, alcohol dependence, or digestive disorders.

Side effects and dosage

The recommended daily amount of magnesium for adults is around 300 mg. But you should always read the label of your supplements before because, based on their formulation, the dosage may vary. Nevertheless, these supplements are known to be safe for most people, and once your body reaches proper levels, it will excrete the rest through urine.

In rare cases, magnesium toxicity may occur, and the main symptoms are diarrhea, urinary retention, nausea, vomiting, irregular breathing, lethargy, and muscle weakness.

If you’ve decided it’s time to start taking some supplements, you can try this: Bronson Magnesium Glycinate 200 MG

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