What Causes Low Magnesium | Advantages | Varieties | Who Ought to Take It | Weight-reduction plan/Meals | Well-liked Merchandise | FAQ | Warnings And Facet Results | Disclaimer
Magnesium is a necessary mineral that’s essential in varied bodily features, together with regulating muscle and nerve perform, sustaining a wholesome coronary heart rhythm, and supporting bone well being. Sadly, many individuals don’t get sufficient magnesium from their diets, and low magnesium ranges can result in varied well being points. In case you’re fighting low magnesium ranges, you might wish to take into account taking a complement to spice up your consumption. (1)
However with so many choices obtainable, it may be difficult to find out which of them are the perfect on your wants. That’s why we’ve created this information that will help you navigate the world of magnesium dietary supplements. We’ll take a more in-depth take a look at the highest merchandise in the marketplace, what to search for when selecting a complement, and how you can use them successfully. Whether or not you’re a health fanatic, a busy skilled, or somebody trying to assist your general well being, we’ve obtained you coated with our complete evaluation of the perfect dietary supplements for low magnesium.
What Causes Low Magnesium?
A number of components can contribute to low magnesium ranges within the physique. The commonest causes embody the next:
- Insufficient dietary consumption: Many individuals don’t devour sufficient magnesium-rich meals, which might result in a deficiency over time. (1,2)
- Gastrointestinal problems: Circumstances that have an effect on the digestive system, akin to celiac illness, Crohn’s illness, and inflammatory bowel illness (IBD), can intrude with the absorption of magnesium and different vitamins. (1,2)
- Drugs: Sure drugs, akin to diuretics, proton pump inhibitors, and antibiotics, can intrude with magnesium absorption or improve the quantity excreted from the physique. (1,2)
- Alcohol consumption: As a result of alcohol can intrude with the absorption of magnesium within the intestines, it might trigger low ranges of the mineral. Moreover, heavy ingesting can even improve the urinary excretion of the mineral. (1,2)
- Power well being circumstances: Sure continual well being circumstances, akin to diabetes and kidney illness, can improve the chance of magnesium deficiency. (1,2)
It’s vital to notice that some individuals could also be at larger threat of magnesium deficiency than others, akin to these with gastrointestinal problems, older adults, and sure continual well being circumstances. In case you’re involved about your magnesium ranges, it’s finest to seek the advice of your healthcare supplier to find out the underlying trigger and applicable therapy.
Magnesium Advantages:
Magnesium is a necessary mineral that’s essential in varied bodily features. In truth, it’s concerned in over 300 enzymatic reactions within the physique, together with protein synthesis, muscle and nerve perform, coronary heart well being, and bone well being. (3,4,5)
Listed below are a number of the advantages of magnesium:
- Helps bone well being†
- Regulates muscle and nerve perform†
- Improves coronary heart well being†
- Reduces irritation†
- Improves sleep high quality†
- Helps psychological well being†
General, magnesium is a crucial mineral that’s important for general well being and wellness.
Varieties Of Magnesium Dietary supplements:
Magnesium dietary supplements are a sort of dietary complement that may be taken orally to extend magnesium consumption. They arrive in varied varieties, together with capsules, tablets, powders, and liquids. When selecting a magnesium complement, it’s vital to contemplate the kind of magnesium used, the dosage, and any potential interactions with different drugs or dietary supplements.
There are a number of sorts of magnesium dietary supplements, together with:
- Magnesium Citrate
- Magnesium Oxide
- Magnesium Glycinate
- Magnesium Chloride
- Magnesium Sulfate
- Magnesium Malate
- Magnesium Lactate
- Magnesium L-Threonate
Magnesium Citrate:
Magnesium citrate is a extremely bioavailable type of magnesium created by combining magnesium with citric acid. The physique simply absorbs this type of magnesium, making it a preferred selection for addressing low magnesium ranges. Along with selling general well being and wellness, magnesium citrate is often used to deal with constipation by softening stools and selling bowel actions. It’s vital to notice that magnesium citrate has a pure laxative impact, which might result in gastrointestinal uncomfortable side effects. Taking magnesium citrate with meals is commonly beneficial to scale back the chance of those uncomfortable side effects. (6,7)
Magnesium Oxide:
Magnesium oxide is a magnesium complement that varieties when magnesium combines with oxygen. This type of magnesium has a comparatively low bioavailability in comparison with different magnesium dietary supplements. As a result of the physique absorbs it poorly, it’s not frequent to make use of it for addressing low magnesium ranges. Nonetheless, it may well nonetheless be useful for the short-term aid of digestive signs like heartburn, indigestion, and constipation. Magnesium oxide may additionally be used to deal with and stop migraines. People with extreme magnesium deficiencies or these requiring fast absorption could not discover magnesium oxide to be the only option because of its decrease bioavailability. (8,9)
Magnesium Glycinate:
Magnesium Glycinate, or Magnesium Bisglycinate, is a magnesium complement that varieties when magnesium binds to the amino acid glycine. This mixture may also help to extend the absorption of magnesium within the physique and reduce the chance of gastrointestinal uncomfortable side effects. Due to its excessive bioavailability, Magnesium Glycinate is a well-liked selection for these trying to enhance sleep high quality, promote leisure, and deal with low magnesium ranges. It is because magnesium is essential in regulating neurotransmitters that have an effect on these features. This type is mostly well-tolerated because of its excessive bioavailability and low threat of inflicting gastrointestinal uncomfortable side effects, even at larger doses. (10,11)
Magnesium Chloride:
Combining magnesium with chloride ions leads to a extremely absorbable type of magnesium salt that has versatile functions, magnesium chloride. The physique absorbs such a magnesium effectively, making it a wonderful possibility for addressing low magnesium ranges. Magnesium chloride can also be often used to deal with digestive points akin to constipation. As well as, it may be utilized topically as an ointment to assuage sore muscle tissue and promote leisure. (8,12)
Magnesium Sulfate:
Magnesium sulfate, or Epsom salt, is a magnesium complement that provides extra therapeutic advantages. Producers produce it by combining magnesium with sulfur and oxygen, and it is available in varied varieties, together with crystals, granules, and powders. Folks usually use magnesium sulfate topically as a soaking answer for its enjoyable and soothing results. These results embody lowering muscle soreness and joint ache and enhancing pores and skin circumstances akin to eczema and psoriasis. Nonetheless, little or no proof helps these makes use of. (13)
Magnesium Malate:
Magnesium Malate is a magnesium complement that mixes magnesium with malic acid, a naturally occurring compound in fruits like apples. This type of magnesium is very bioavailable, making it a typical selection to deal with low magnesium ranges, however it additionally has further advantages. For instance, malic acid is understood for its potential to scale back muscle ache and fatigue, making Magnesium Malate a preferred selection for athletes and people with fibromyalgia. Moreover, Magnesium Malate could assist general power manufacturing and enhance psychological readability. (14,15)
Magnesium Lactate:
Magnesium lactate is created by combining magnesium with lactic acid. As a result of this type of magnesium is very bioavailable, it’s an amazing choice to deal with low magnesium ranges and helps cardiovascular well being and power manufacturing. Moreover, this type of magnesium could assist enhance muscle perform and cut back muscle cramps. Magnesium lactate is mostly well-tolerated and has a low threat of inflicting gastrointestinal uncomfortable side effects. (16)
Magnesium L-Threonate:
Magnesium L-Threonate, or Magtein, is a singular type of magnesium particularly designed to reinforce magnesium’s potential to cross the blood-brain barrier and penetrate cell membranes within the mind. This type of magnesium is a mix of magnesium and L-threonate, a vitamin C metabolite which will improve magnesium absorption within the mind. Magnesium L-Threonate is understood for its cognitive advantages, significantly its potential to enhance reminiscence and studying. Moreover, research recommend magnesium L-Threonate supplementation can improve mind magnesium ranges, enhancing synaptic plasticity and neuroplasticity. Consequently, this may improve studying, reminiscence, and cognitive perform, probably lowering the chance of cognitive decline and Alzheimer’s illness. (17)
Along with its cognitive advantages, magnesium L-Threonate may additionally have the potential to deal with circumstances akin to nervousness, melancholy, and sleep problems. Whereas extra analysis is required to grasp its results totally, some research recommend that magnesium L-Threonate supplementation could assist enhance temper and cut back signs of tension and melancholy. (17)
Who Ought to Take It:
Magnesium dietary supplements can profit quite a lot of people, significantly these with magnesium deficiencies or circumstances that may have an effect on magnesium absorption. This contains people with gastrointestinal problems, kind 2 diabetes, alcoholism, and people taking sure drugs akin to diuretics or proton pump inhibitors. (1,2)
Moreover, athletes and people participating in high-intensity bodily exercise could profit from magnesium supplementation. It is because magnesium is concerned in muscle and nerve perform and might support muscle restoration and leisure.
Signs of Magnesium Deficiency:
Signs of magnesium deficiency can fluctuate and will not all the time be obvious. Nonetheless, some frequent indicators of low magnesium ranges embody:(17)
- Muscle cramps and spasms†
- Fatigue and weak point†
- Nausea and vomiting†
- Lack of urge for food†
- Complications and migraines†
- Numbness or tingling within the limbs†
- Irregular heartbeat†
- Nervousness and melancholy†
- Hypertension†
In case you are experiencing any of those signs or suspect you will have a magnesium deficiency, it’s vital to speak to your healthcare supplier. They may also help you establish if you should complement with magnesium and advocate the perfect type and dosage.
Dosage Suggestions:
It’s vital to notice that these are common suggestions and that particular person magnesium wants could fluctuate based mostly on age, gender, and well being standing. Moreover, magnesium necessities could also be larger for people who interact in common vigorous train. Listed below are the present beneficial dietary allowances (RDAs): (18)
| Individuals | RDA |
|---|---|
| Males 14–18 years | 410 mg |
| Females 14–18 years | 360 mg |
| Males 19–50 years | 400-420 mg |
| Females 19–50 years | 310-320 mg |
| Pregnant | 350-360 mg |
| Breast-Feeding | 310-320 mg |
Weight-reduction plan/Meals Sources:
Along with magnesium dietary supplements, incorporating magnesium-rich meals into your weight loss plan could be a wonderful technique to make sure you get sufficient of the mineral. Fortuitously, loads of meals are naturally excessive on this important mineral. For instance, darkish leafy greens, nuts and seeds, complete grains, and legumes are all wonderful sources of magnesium. Moreover, dairy merchandise like milk, yogurt, and cheese can present important magnesium. For many who choose fortified meals, many breakfast cereals and different fortified merchandise are additionally excessive in magnesium. (18)
Well-liked Merchandise:
On this part, we’ll take a more in-depth take a look at some in style dietary supplements that characteristic magnesium!
Optimum Diet Zinc Magnesium Aspartate is a complement that mixes zinc, magnesium, and vitamin B6. This complement is in style for supporting athletic efficiency and restoration, as zinc and magnesium play vital roles in muscle perform and restoration. Zinc is concerned in protein synthesis, important for constructing and repairing muscle tissue, whereas magnesium helps regulate muscle contractions and cut back muscle fatigue. Vitamin B6 can also be vital for protein synthesis and may also help cut back irritation. Moreover, this complement could assist immune perform, promote wholesome sleep, assist testosterone, and enhance temper. This complement may additionally profit people who interact in intense bodily exercise or have hassle sleeping, as magnesium and zinc are vital for muscle restoration and leisure. (19, 20, 21, 22,23)
How To Take Optimum Diet Zinc Magnesium Aspartate:
The producers advocate the next:
Males: Take three (3) capsules earlier than mattress, ideally on an empty abdomen.
Ladies: Take two (2) capsules earlier than mattress, ideally on an empty abdomen.
Optimum Diet Zinc Magnesium Aspartate Assessment By Andy: “I used to be fighting low testosterone and magnesium the final time I had blood work executed. However I needed to stay with a pure method to enhance it so I attempted this. For the final couple of months, I’ve been utilizing it constantly and my most up-to-date lab outcomes present check and Mg ranges are up. I’d advocate.”
Kirkland Calcium Citrate Magnesium and Zinc is a multivitamin complement that mixes important vitamins for general well being and wellness. Calcium and vitamin D3 assist bone well being, whereas magnesium and zinc play a job in varied metabolic processes, akin to immune perform and power manufacturing. Vitamin B6 is vital for mind perform and the manufacturing of hormones, whereas copper and boron are important micronutrients that assist bone, joint, and connective tissue well being. General, this complement could profit people trying to assist their general well being and well-being, particularly for bone and immune well being. (19, 20, 21, 24, 25)
How To Take Kirkland Calcium Citrate Magnesium and Zinc:
The producers advocate taking two (2) tablets each day, ideally with a meal.
Kirkland Calcium Citrate Magnesium and Zinc Assessment By Jessica: “On my second bottle, love this system!! All I would like in a single serving”
SuperHuman Hydration is a complement designed to assist hydration and electrolyte steadiness within the physique. Its key elements embody calcium, potassium, magnesium, sodium, and taurine, all important minerals misplaced by means of sweat throughout bodily exercise or scorching climate. The addition of Aquamin, a mineral-rich marine algae, may additionally assist replenish vital hint minerals. The extracts of Panax notoginseng and Rosa Roxburghii could present further well being advantages, though right here, they might enhance the bioavailability of the opposite elements.† General, SuperHuman Hydration could also be a useful complement for athletes or people who interact in strenuous bodily exercise or reside in scorching climates and wish to keep up optimum hydration and electrolyte ranges. (26)
How To Take SuperHuman Hydration:
The producers advocate mixing one (1) scoop with 12-14 oz of water (modify for style choice). Take a couple of times per day.
SuperHuman Hydration Assessment By Kyle: “Formulation is nice! Actually really feel the distinction. I’ve used this the mornings after an evening out as effectively.”
Swanson Hormone Necessities is a complement designed to assist ladies’s hormone well being. It contains a mix of nutritional vitamins, minerals, and natural extracts that work collectively to assist regulate hormones and promote steadiness. The vitamin B6 and magnesium on this complement may also help assist wholesome hormone manufacturing, whereas the Motherwort, Vitex Chasteberry Extract, and Dong Quai Extract may also help alleviate signs related to PMS and menopause, akin to temper swings and scorching flashes. The Black Cohosh Extract and SoyLife® Soy Germ Advanced may additionally assist hormone steadiness. This complement could profit ladies who’re experiencing hormonal imbalances or on the lookout for pure assist for his or her hormonal well being. (27, 28, 29)
How To Take Swanson Hormone Necessities:
The producers advocate taking one (1) capsule 3 times each day with meals and water.
Swanson Hormone Necessities Assessment By LSTexas: “It helped regulate my durations and steadiness my hormones. I’m not menopause age but, however have all the time had irregular durations and unbalanced hormone ranges which effected the whole lot. I used to take a product from Natrol however they give up making it. I used to be so Glad when I discovered this product.”
Life Extension Bone Restore Elite is a complement for bone well being and power. It comprises a mix of important nutritional vitamins and minerals, together with Vitamin D3, Vitamin K2, Calcium, Magnesium, Zinc, Manganese, Silicon, and Boron.
Vitamin D3 is vital for calcium absorption and bone well being, whereas Vitamin K2 helps to activate proteins concerned in bone mineralization. Calcium and magnesium are important minerals that contribute to bone power, whereas zinc and manganese are needed for forming bone tissue. Silicon, from horsetail extract, performs a job in synthesizing collagen, a key part of bone tissue. Lastly, boron helps to enhance the metabolism of calcium, magnesium, and Vitamin D. Collectively, these vitamins assist promote optimum bone well being and could also be significantly helpful for people vulnerable to growing osteoporosis or trying to assist bone density and power as they age. ( 25, 30,31,32,33)
How To Take Bone Restore Elite:
The producers advocate taking 4 (4) capsules each day or as a healthcare practitioner recommends.
Bone Restore Elite Assessment By Andrea: “As a 68-year-old, I actually wish to keep away from having weak bones. After taking this for some time, my bones (and hips!) are feeling higher.”
Blackstone Labs Adrenal Care is a complement that comprises varied elements that assist adrenal gland perform and general well being. Zinc, magnesium glycinate, and Korean ginseng are identified to assist wholesome adrenal perform, whereas bovine adrenal gland extract gives key vitamins for adrenal gland well being.† Inositol hexanicotinate and DMAE may also help enhance cognitive perform and cut back stress, whereas glycyrrhetinic acid has been proven to assist enhance adrenal fatigue. Lastly, huperzine A is a pure compound that may improve cognitive perform and reminiscence. Collectively, these elements make Blackstone Labs Adrenal Care a sensible choice for these trying to assist their adrenal well being and handle stress ranges. (34,35,36, 37,38,39,40)
How To Take Adrenal Care:
The producers advocate taking two (2) tablets twice each day. Don’t exceed 4 (4) tablets each day. End the complete contents of the bottle over thirty (30) days.
Adrenal Care Assessment By Brandon: “My power ranges are method larger and I’m even sleeping higher since taking this. Extremely advocate.”
NOW Meals Candida Help is a dietary complement designed to assist a wholesome steadiness of intestinal microflora. The system options elements like Caprylic Acid, Pau D’Arco, Black Walnut, and Oregano Oil Powder, historically used to advertise a wholesome digestive system and assist the physique’s pure defenses in opposition to yeast overgrowth. Moreover, the complement contains Magnesium, which performs a job in a number of physiological processes, together with power metabolism and protein synthesis, and biotin, which is crucial for wholesome pores and skin, hair, and nails. Collectively, these elements make NOW Meals Candida Help a sensible choice for these trying to keep a wholesome intestine flora steadiness and stop yeast overgrowth. (41,42,43,44,45)
How To Take Candida Help:
The producers advocate taking two (2) capsules each day with meals.
Candida Help Assessment By Juliana: “This product works nice for me. I’ve had continuous points with yeast infections and since taking this product, I not have points.”
FAQ:
Listed below are some often requested questions on low magnesium and magnesium dietary supplements:
Are There Facet Results From Magnesium Dietary supplements? |
|---|
| Though magnesium dietary supplements are usually protected, they will trigger some uncomfortable side effects. For instance, the commonest uncomfortable side effects embody diarrhea, nausea, and abdomen cramps. Nonetheless, these uncomfortable side effects are often delicate and go away as soon as the physique adjusts to the complement.† |
Magnesium For Complications/Migraines? |
| A number of research recommend that magnesium supplementation can cut back the frequency and severity of complications and migraines in some individuals. As a result of migraines are often linked to low magnesium ranges, magnesium dietary supplements could assist to stop migraines and alleviate the signs of an ongoing migraine assault.† |
Does It Assist Weight Loss? |
| Though magnesium is concerned in varied metabolic processes, akin to glucose metabolism and insulin signaling, research haven’t proven a constant impact on weight reduction. Nonetheless, magnesium could not directly contribute to weight reduction by enhancing insulin sensitivity, which in flip may also help regulate blood sugar ranges and cut back the chance of growing kind 2 diabetes. Furthermore, magnesium can promote leisure and cut back stress, which can support in stopping overeating or emotional consuming.† |
Will Magnesium Assist With Sleep? |
| Sure! Magnesium performs a job in regulating neurotransmitters concerned within the sleep-wake cycle, akin to GABA and melatonin. The place GABA is an inhibitory neurotransmitter that may support in calming the nervous system whereas selling leisure. Moreover, melatonin is a hormone that regulates sleep-wake cycles.† |
What To Take With It? |
| Some dietary supplements and vitamins can improve magnesium absorption or work synergistically with it regardless of magnesium being taken independently. Examples embody vitamin D, calcium, zinc, and vitamin B6.† |
Can Magnesium Dietary supplements Decrease Blood Strain? |
| Sure, magnesium dietary supplements could assist decrease blood strain in some people. Magnesium regulates blood strain by enjoyable the blood vessels, and analysis means that magnesium supplementation could assist cut back blood strain in individuals with hypertension or prehypertension. Nonetheless, it’s vital to notice that magnesium supplementation shouldn’t be thought of a substitute for prescribed blood strain drugs. People with hypertension ought to all the time seek the advice of their healthcare supplier earlier than taking dietary supplements or altering their medicine routine.† |
Wrapping Up!
Lastly, this marks the tip of our submit on Low Magnesium and Magnesium Dietary supplements. Thanks for studying! And as all the time, if there was one thing that wasn’t clear, one other query you might need, or when you have one other concept for a weblog, Electronic mail Us!
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Warnings And Facet Results:
For adults solely. Seek the advice of a doctor if pregnant/nursing, taking medicine, or having a medical situation. Maintain out of attain of youngsters.
Disclaimer:
†Please be aware the intention of the data supplied is for reference solely. Moreover, we’re on no account offering medical recommendation or instruction. As an alternative, the data supplied on this information/weblog makes use of anecdotal info and obtainable research/opinions. Whereas we goal to keep up and show correct info, we are able to’t assure it represents the most recent product formulation or info. Subsequently, please go to the producer’s web site when you have any considerations. Additionally, the data above doesn’t signify our views right here at Identical Day Dietary supplements. As an alternative, these are the producers’ and customers’ views and data. Moreover, the Meals and Drug Administration has not evaluated these statements. Lastly, these merchandise goal to not diagnose, deal with, treatment, or forestall illness or sickness.
