Good Lifestyle

Magnesium is an essential mineral involved in hundreds of biochemical reactions, playing a vital role in almost all body systems.

"Magnesium is an element, a bit like sodium and calcium, which is crucial to keep your body healthy," Richard Scanlan , MD, FCAP, clinical pathologist and chairman of the Council of the College of American pathologists (CAP) on accreditation Said previously Best life . "Magnesium is important to maintain normal heart and pulmonary functions and is also important for controlling blood pressure and other functions of the brain and nervous system."

However, despite its importance, many people are not Recommended daily contribution , which varies according to age and sex. Adult men need around 400 to 420 mg per day and women need 310 to 320 mg. Pregnant women and older adults may need more.

While a well -balanced diet should Covering your needs, supplementation can be particularly useful for those who have absorption problems, food restrictions or an increase in magnesium requests due to chronic drugs or health problems.

In relation: The doctor says that these 10 supplements can damage your digestive system .

With magnesium supplements, store shelves in a dizzying range of shapes - citrate, glycinate, oxide, malatic, and more - it is easy to get overwhelmed while trying to choose the "good".

The different names refer to specific salts formed when magnesium is combined with other substances, which can influence the way the mineral is absorbed and how it behaves in the body. These subtle differences can be significant, especially if you target specific symptoms or health objectives.

However, everyone does not need to highlight the finest points, suggests Denise M. Millstine , MD, assistant professor of medicine and director of integrative medicine and health at Mayo Clinic in Arizona. "Often, it is too accent on the type of magnesium in your supplement," she said, speaking with Mayo Clinic Press .

That said, some distinctions deserve to be considered, in particular with regard to digestive effects. For example, magnesium citrate is often chosen for its laxative effect. "If you are subject to constipation, it could be an advantage," added Miltstine.

Wondering what type of you are trying? Here is everything you need to know about the four most popular magnesium supplements.

In relation: 5 side effects of taking too much magnesium .

1. magnesium citrate

Magnesium citrate is one of the most popular and most used forms of magnesium, especially for people dealing with occasional constipation or muscle cramps.

It is known to have good absorption compared to other types, which makes it effective to increase magnesium levels in the body. Many people also find it useful to promote relaxation and sleep better , this is why it is often included in night supplements.

That said, because it has a slight laxative effect, it can cause loose stool in some people, especially at higher doses. For this reason, it is often recommended to start with a small quantity and to see how your body reacts.

2. magnesium oxide

Magnesium oxide is one of the most common types found in generic supplements and multivitamins, largely because it is inexpensive and has a large amount of elementary magnesium in weight. However, it is not very well absorbed by the body, which means that it may not be the best choice if you try to correct a deficiency.

However, it is useful in specific situations, in particular for relief constipation And act as an antacid for stomach burns or indigestion. Due to its strong laxative effect, people sensitive to gastrointestinal problems might want to avoid or use it only if necessary.

In relation: Supplement n ° 1 causing dangerous liver damage, doctors warn .

3. Magnesium Malate

Magnesium Malatis is an essential option for people dealing with chronic fatigue, muscle pain or fibromyalgia. It is a form of magnesium linked to malic acid, a compound which plays a key role in the production of energy at the cellular level.

People who take Magnesium Malatis often indicate improvements in energy levels, less muscle pain and better concentration. It is also generally well absorbed and soft on the digestive system, making it a solid choice for long -term supplementation.

Although it is less known than citrate or glycinate, it gains popularity among people who want both muscle and metabolic support without the laxative effects of certain other forms.

4. Magnesium glycinate

Finally, magnesium glycinate is a favorite among people looking for a soothing and soft magnesium shape that will not overthrow the stomach. It is linked to amino acid glycine, which itself has soothing properties, making this form a popular choice to manage stress, anxiety and sleep problems.

Unlike citrate or oxide, it generally does not cause digestive problems, even in higher doses. According to Janine Bowring , ND, a naturopathic doctor and Content creator , this form also has higher bioavailability levels compared to magnesium malate, magnesium citrate and magnesium oxide.

Although the magnesium glycinate is often a little more expensive than other forms, this is often the investment for those who tolerate it well.