Magnesium is a mineral that the physique makes use of for blood glucose management, blood strain regulation, vitality manufacturing, muscle and nerve operate, bone growth, leisure, and extra. When you do not get sufficient of it, you could develop a magnesium deficiency with signs like fatigue, low urge for food and muscle spasms. Nevertheless, this deficiency is comparatively uncommon since most wholesome people get sufficient magnesium of their weight loss program.
Let’s focus on magnesium, the differing types, its advantages and the meals you will discover it in.
What’s magnesium?
Magnesium is a chemical factor current in lots of meals and a necessary constructing block within the physique. What does magnesium do for the physique? Our our bodies use magnesium to control blood strain, bone growth, muscle and nerve operate and to synthesize DNA. Whereas these are among the most notable capabilities of magnesium in our our bodies, the complete significance of this mineral could be arduous to overstate.
Learn extra: Why You Ought to Use Magnesium to Increase Your Sleep
Understanding what meals have magnesium can go a great distance towards serving to you make sure that you’ve gotten sufficient of this very important mineral. Dairy merchandise are usually wealthy in magnesium and are certainly one of many individuals’s main sources of this mineral. Whereas the precise quantities fluctuate between them, legumes, nuts and seeds are one other considerable supply of magnesium. Fiber-rich complete grains like quinoa and shredded wheat, in addition to leafy greens equivalent to spinach and kale, include excessive quantities of magnesium.
Together with extra of some of these meals in your weight loss program could show you how to preserve higher well being and beat back magnesium deficiencies. In some circumstances, these meals will not be sufficient or will not be sensible. In these circumstances, magnesium dietary supplements could possibly fill the hole.
Including magnesium to your weight loss program
If discovering the appropriate meals is difficult, inconvenient or in any other case problematic, taking magnesium dietary supplements could show you how to meet your physique’s wants for this mineral. Even when you aren’t noticing indicators of magnesium deficiency, it is vital to make sure you are consuming the really helpful quantities of magnesium.
When you determine to incorporate magnesium dietary supplements, you could discover the numerous choices out there. These dietary supplements are available numerous sorts, primarily differentiated by what’s sure to the magnesium or used as a provider. As an illustration, magnesium citrate is among the extra widespread sorts. This kind is product of magnesium bonded to citric acid.
8 forms of magnesium
As talked about, there are a lot of forms of magnesium dietary supplements. Some folks could have a neater time absorbing sure sorts over others. Relying on what the magnesium is sure to, these dietary supplements may have completely different well being advantages and potential uncomfortable side effects. For instance, most magnesium sorts have some extent of a laxative impact.
Magnesium chloride
This kind is created by binding magnesium and chlorine. Magnesium chloride is regarded as simply absorbed by the digestive tract. Whereas this kind might help with magnesium deficiency, it is usually used to deal with heartburn and different issues brought on by extreme abdomen acid.
Magnesium citrate
One of many extra widespread magnesium sorts, magnesium citrate, is believed by some to have superior bioavailability in comparison with different magnesium dietary supplements. The laxative impact of this kind is powerful sufficient that prime doses of it are typically used to deal with constipation.
Magnesium lactate
Magnesium lactate is used for comparable functions as different magnesium dietary supplements. It has additionally proven some promise at being gentler on the digestive system than many magnesium sorts. This kind is created by binding magnesium with lactic acid.
Magnesium malate
Magnesium malate is fashioned by binding magnesium and malic acid. Some analysis has pursued the concept the sort of magnesium complement could have excessive ranges of bioavailability however has been inconclusive. Past doubtlessly better bioavailability, one other potential perk of this magnesium complement is that it might have much less of a discernible impression on the digestive system. Individuals who expertise uncomfortable side effects from different forms of magnesium could discover this kind much less problematic.
Magnesium orotate
A mixture of magnesium and orotic acid, the sort of magnesium has proven promise in a number of areas. Analysis has demonstrated the significance of the microbiome-gut-brain axis, which has to do with a suggestions system between points of the digestive system and psychological well-being. This analysis signifies that magnesium orotate could encourage higher intestine well being, which might enhance experiences of well-being. The excessive bioavailability of this magnesium kind additionally makes it useful in treating magnesium deficiency.
This kind is assumed to have a decrease laxative impact than others. In consequence, it will not be as useful in treating constipation.
Magnesium oxide
Shaped by combining magnesium with oxygen, the sort of magnesium complement has been researched for its potential impression on kind 2 diabetes. Analysis outcomes have been conflicting, however magnesium oxide dietary supplements are additionally used for antacid and laxative properties. This type of magnesium could have decrease bioavailability than others and could also be much less efficient for managing a magnesium deficiency.
Magnesium sulfate
Often known as Epsom salt, this kind combines magnesium with sulfur and oxygen. Some research have proven the advantages of utilizing magnesium sulfate to deal with signs of acute bronchial asthma, migraines, despair and nervousness. A few of these research relied on the intravenous administration of magnesium sulfate. Additional analysis is required to grasp the impacts of magnesium sulfate dietary supplements on these circumstances.
Magnesium taurate
Magnesium taurate is made by combining magnesium with the amino acid taurine. Like different magnesium sorts, this one could typically be used to deal with magnesium deficiency, extreme abdomen acidity and constipation. Some analysis has proven promising outcomes concerning the potential for magnesium taurate to help in some cardiovascular remedies. This analysis was not performed on people, and additional research is required to see how effectively the results translate.
Learn extra: 5 Finest Magnesium Dietary supplements of 2025
Drawbacks to taking magnesium
Whereas getting sufficient magnesium in your weight loss program is vital, you need to keep away from consuming an excessive amount of. There are just a few potential downsides to magnesium that you could be need to contemplate earlier than deciding whether or not magnesium dietary supplements are best for you.
Value
Relying on the kind of magnesium complement in query, these dietary aids can change into costly.
An excessive amount of magnesium
Taking an excessive amount of magnesium can result in an overdose with disagreeable uncomfortable side effects and, in excessive circumstances, doubtlessly life-threatening dangers. Consuming an excessive amount of magnesium could result in emotions of fatigue, muscle weak point, nausea and diarrhea. Should you take magnesium dietary supplements and expertise these signs, communicate along with your physician instantly.
Drug interactions
Magnesium dietary supplements can typically intrude with different medicines and forestall them from being absorbed or used accurately. Should you take common medicines, communicate along with your prescribing physician earlier than including a magnesium complement to your weight loss program.