Magnesium is an essential mineral that every person needs in their diet. It’s responsible for over 350 biochemical reactions in the human body, including regulating blood pressure, hormone secretion, and nerve function. However, most people don’t get enough of this nutrient from their diet. In fact, the average American only gets about 10% of their daily magnesium from food. That’s why it’s important for people to supplement with magnesium to keep their bodies healthy. But not all magnesium supplements are created equal. In this article, we explain the different types of magnesium supplements and their potential side effects so you can make informed decisions about what’s best for you.
What is magnesium?
Magnesium is a naturally-occurring element found in soil, water, and food. It’s also added to many foods, including breads, cereals, and other grain products. The main sources of magnesium are nuts, seeds, legumes, and dark leafy greens. The recommended daily intake for healthy adults is 400 milligrams of magnesium per day. However, this amount can vary based on your age and gender.
Types of magnesium supplements
There are three main types of magnesium: magnesium oxide, magnesium citrate, and magnesium threonate. Each type has its own unique formula that affects its bioavailability. Here’s a brief overview of each type: - Magnesium oxide: This type of magnesium is very inexpensive and is commonly used as a dietary supplement. It’s not typically recommended because it’s not very bioavailable. - Magnesium citrate: This type of magnesium has been shown to be more effective than other forms of magnesium in lowering blood pressure. - Magnesium threonate: This type of magnesium has been shown to be one of the most effective forms of magnesium for reducing high blood pressure. It’s also been shown to be more effective than the other forms of magnesium at reducing anxiety and depression.
Magnesium oxide
This type of magnesium is very inexpensive and is commonly used as a dietary supplement. However, it’s not very bioavailable, so it’s not very effective at increasing your magnesium levels. The recommended daily intake for people taking magnesium oxide is 200-500 milligrams per day. This type of magnesium is commonly added to antacid tablets and is often used as a treatment for constipation. It’s also used to treat heartburn and other digestive problems.
Magnesium citrate
This type of magnesium has been shown to be more effective than other forms of magnesium in lowering blood pressure. The main source of magnesium in the diet is green vegetables, but most of those foods don’t contain enough magnesium to meet your daily needs. That’s why many people turn to magnesium citrate to boost their magnesium levels. The recommended daily intake for people taking magnesium citrate is 200-500 milligrams per day. This type of magnesium is often added to antacid tablets and is used to treat heartburn and other digestive problems. It’s also commonly used to treat high blood pressure.
Magnesium threonate
This type of magnesium has been shown to be one of the most effective forms of magnesium for reducing high blood pressure. It’s also been shown to be more effective than the other forms of magnesium at reducing anxiety and depression. The recommended daily intake for people taking magnesium threonate is 200-500 milligrams per day. This type of magnesium is often added to antacid tablets and is used to treat heartburn and other digestive problems. It’s also commonly used to treat high blood pressure.
Side effects of magnesium
Although magnesium is an essential nutrient, taking too much can cause side effects. Some of these side effects can be serious, which is why it’s important to get your magnesium levels tested before taking a supplement. The side effects of magnesium are mainly caused by the amount you take as opposed to the type of supplement you take. The most common side effects of magnesium include nausea, diarrhea, and constipation. The severity of these side effects can be reduced by taking your magnesium with meals or by taking it in smaller amounts. The side effects of magnesium can be reduced by taking it with meals or by taking it in smaller amounts. The most common side effects of magnesium are nausea, diarrhea, and constipation.
Conclusion
Magnesium is an essential nutrient that every person needs in their diet. It’s responsible for over 350 biochemical reactions in the human body, including regulating blood pressure, hormone secretion, and nerve function. However, most people don’t get enough of this nutrient from their diet. In fact, the average American only gets about 10% of their daily magnesium from food. That’s why it’s important for people to supplement with magnesium to keep their bodies healthy. But not all magnesium supplements are created equal. In this article, we explain the different types of magnesium supplements and their potential side effects so you can make informed decisions about what’s best for you.