Magnesy is a mineral that plays a critical role in more than 300 biochemical reactions (5). But different types of magnesium give different benefits. Thus, it is very convenient to know different types of different types of magnesium.
He supports protein synthesis, nerves of blood glucose, regulation of blood pressure, and energy production company (said Daisy Merfitness)1).
In addition to the overall privileges, magnesium supplements are popular to solve its unique celestial goals such as the promotion of the muscles and relieve muscle distribution (1, 6).
If you review an magnesium army, there are several things to know about different forms. If you can choose how you can choose the correct type for your needs and the right type for your needs.
Should I get an Magnesium supplement?
In a short time for many needed for many body functions. Data shows that one’s half of adults enough magnesium by eating alone (5). So some additions can be useful for some. Before adding new vitamins or nutrients, consult a doctor, especially if you have health conditions or nurses, pregnant or breastfeed.
The people that may not be enough of magnesium are:
- Great adults (1)
- People with Cyighch and Crohn’s disease illness (5)
- 2 diabetic people (5)
- People with alcohol dependence (1)
- Athletes (1)
- People who take some medicine (5)
Additions for people with additional health care can be helpful:
He said, not a great idea to accept magnesium supplements when you don’t need them. In addition, the diarrhea may lead to side effects such as diarrhea, nausea or stomach, especially in high doses (1).
And Mercer, if you eat a balanced diet (5).
Magnesium types
Some forms of magnesium are easier in the digestive system, making them a good choice to rest and promote sleep (6). Others may be hard to swallow your body, but can be effective for conditions such as heart burning (5).
The fastest view of the type of magnesium is also cases where they can help the target.
Citrate
- This is why the best: this form is periodically dizzy (4). Works with softening water in the bowels and softening the litter (4).
- Additional Comments: Some people may experience side effects such as magnesium citrate and sudden impacts or diarrhea (4).
Glikinka
- This species is a popular choice to rest and sleep because it combines magnesium with Glllinin, amink acid is known to her calming effects (6). This helps the mineral to reduce stress and support the holidays (6).
- Additional comments: it is soft to the stomach, it makes it ideal for those who experience digestive issues with other types of magnesium (6). Many forms of magnesium can help rest, anxiety, anxiety, sleep, and stress, I often offer magnesium glycinat, as it can lead to side effects (6).
Oxide
- This is why the best: it is often used to relieve heart walls (5). However, it makes Bioavuel less than other forms, i.e. the body adds less amount of money than this extra (5).
- Additional comments: If it is useful to manage magnesium oxidic acid refusal, it is not ideal for people who are prone to the discomfort (5).
About experts
Samantha cassette, ms, RdNational recognized food and nutrition experts, media, consultant and author. Caswa is a good household and the book is coordinated by a sugar shot.
Daisy Mererer, RdDominations on food data in mythiteness. It was completed with bachelors and diathletics of the Colorado State University and completed dietary practice with the Health System of Health Diego.
Chloride
- Why is the best: If you fight to get pills, this species may be a good option because it is often in liquid form (7). It is also used in advanced products, cracks, and calms pain (7).
- Additional comments: This form may be well absorbed and laxative will allow them to have an opportunity for people who are digestive issues (7).
Bad
- Why is the best: Malic acid in combination with magnesium plays a role in energy production, especially fought against fatigue and pain in fibrata (8).
- Additional comments: Although the evidence that harms magnesium is limited, some anecdocal reports and small research can improve symptoms (8). This form is usually rounded and can lead to digestive issues relative to forms such as magnesium citrate or oxide (7).
Lactation
- Why is the best: Low magnesium level low
- Additional comments: This form of magnesium is less used for specific healthy concerns, but it is very well asked (7).
| Types of diagram | ||||
| Magnesium | Basic use | Recommended dose | The study was supported? | Possible side effects |
| Magnesium | Impact4) | Up to 350 mg (5) | Yes (4) | Diarrhea, the stomach is upset (4) |
| Magnesium glycinate | Supports holiday; can be supported by sleep (6) | Up to 350 mg (5) | Some evidence (6) | Usually gentle but light stomach is upset with high doses (6) |
| Magnesium oxide | Will ease the heart burns (5) | Up to 350 mg (5) | Yes (5) | Diarrhea, stomach cramps (5) |
| Magnesium chloride | Improves magnesium status (7) | Up to 350 mg (5) | Yes (7) | Nausea, light vegetable intestinal-therapy (7) |
| Magnesium shot | Eases muscle pain and fatigue (8) | Up to 350 mg (5) | Some evidence (7) | To upset the light stomach (7) |
| Magnesium lactation | Can help the correct defects (7) | Up to 350 mg (5) | Yes (7) | Nausea, the stomach is sad7) |
How to choose the best magnesium supplements for you
When you are willing to add an magnesium supplement to your usual add, these five steps will help you choose the correct choice.
- Review your goals. Looking for an additional addiction to improve the sleep, rest, or relaxing the muscles? Accordingly, select the type of type of magnes.
- Think about your stomach. If you have a gastrointestinal or sensitive abdomen, because it is well tolerated (3).
- Search for third-party certificates Like NSF, USP or Consumer.com. It helps to provide paid and security – your attachments are like the camera unwanted additions, heavy metals (7, 9).
- Read the tab. Pick up products including magnesium type and dosage, not to grain mixture, equipped with a dose typed to interfere. –10).
- Check the unnecessary fillersAdditives, colors and allergens (11). These adds can be considered to be insulted so hard.
Frequently Asked Questions (FAQ)
What is the best magnesium to get?
The best round depends on your needs. Glicencies, if you have a sensitive gastrointestinal (GI) system, can be a good choice (6).
What is the difference between magnesium citrate and magnesium glycinate and magnesium oxide?
Magnesium will stable and improving the absorption of various types. However, these carriers are rustling, glycinka and oxide – all use biography and potential. Sitrate will help us promote regular and impregnated well. Due to minimal effects of the minimum Giano and sleep with magnesium oxide, but not less biovali but often used by the heart (often4, 5, 6).
What is magnesium glycinatine’s negative side?
Usually it is thoroughly resistant, but high doses can be digested by some people (6).
Which magnesium type corresponds to weight loss?
Studies show that the consumption of magnesium may be related to obesity, so having enough magnesium can be a long-term strategy to manage weight.12).
Bottom line
Relieving muscle distribution, improvement of insomnia, or managing the health of food, or magnesium supplements can be useful in your health order (4, 6, 7). Understand different forms of magnesium and their specific benefits allow you to adapt your health (5, 7).
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