What Causes Low Magnesium | Benefits | Types | Who Should Take It | Diet/Food | Popular Products | FAQ | Warnings And Side Effects | Disclaimer
Magnesium is a vital 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 the event you’re battling low magnesium ranges, you could need to take into account taking a complement to spice up your consumption. (1)
However with so many choices out there, it may be difficult to find out which of them are the very best in 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 available on the market, what to search for when selecting a complement, and learn how to use them successfully. Whether or not you’re a health fanatic, a busy skilled, or somebody trying to assist your total well being, we’ve acquired you lined with our complete evaluation of the very best dietary supplements for low magnesium.
What Causes Low Magnesium?
A number of elements can contribute to low magnesium ranges within the physique. The most typical causes embrace the next:
- Insufficient dietary consumption: Many individuals don’t devour sufficient magnesium-rich meals, which may result in a deficiency over time. (1,2)
- Gastrointestinal issues: Circumstances that have an effect on the digestive system, similar to celiac illness, Crohn’s illness, and inflammatory bowel illness (IBD), can intervene with the absorption of magnesium and different vitamins. (1,2)
- Drugs: Sure medicines, similar to diuretics, proton pump inhibitors, and antibiotics, can intervene with magnesium absorption or improve the quantity excreted from the physique. (1,2)
- Alcohol consumption: As a result of alcohol can intervene with the absorption of magnesium within the intestines, it could trigger low ranges of the mineral. Moreover, heavy ingesting also can improve the urinary excretion of the mineral. (1,2)
- Persistent well being circumstances: Sure persistent well being circumstances, similar to diabetes and kidney illness, can improve the danger of magnesium deficiency. (1,2)
It’s vital to notice that some individuals could also be at larger threat of magnesium deficiency than others, similar to these with gastrointestinal issues, older adults, and sure persistent well being circumstances. In the event 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 remedy.
Magnesium Advantages:
Magnesium is a vital mineral that’s essential in varied bodily features. Actually, 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 among 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 total 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 types, 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 medicines or dietary supplements.
There are a number of forms 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 well-liked alternative for addressing low magnesium ranges. Along with selling total well being and wellness, magnesium citrate is continuously 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 may result in gastrointestinal unwanted side effects. Taking magnesium citrate with meals is usually really helpful to scale back the danger of those unwanted side effects. (6,7)
Magnesium Oxide:
Magnesium oxide is a magnesium complement that types 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 might nonetheless be useful for the short-term aid of digestive signs like heartburn, indigestion, and constipation. Magnesium oxide might also be used to deal with and forestall migraines. People with extreme magnesium deficiencies or these requiring fast absorption could not discover magnesium oxide to be your best option as a consequence of its decrease bioavailability. (8,9)
Magnesium Glycinate:
Magnesium Glycinate, or Magnesium Bisglycinate, is a magnesium complement that types when magnesium binds to the amino acid glycine. This mixture may help to extend the absorption of magnesium within the physique and reduce the probability of gastrointestinal unwanted side effects. Due to its excessive bioavailability, Magnesium Glycinate is a well-liked alternative 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 usually well-tolerated as a consequence of its excessive bioavailability and low threat of inflicting gastrointestinal unwanted 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 purposes, magnesium chloride. The physique absorbs such a magnesium properly, making it a wonderful possibility for addressing low magnesium ranges. Magnesium chloride can also be continuously used to deal with digestive points similar to constipation. As well as, it may be utilized topically as an ointment to assuage sore muscle tissues and promote leisure. (8,12)
Magnesium Sulfate:
Magnesium sulfate, or Epsom salt, is a magnesium complement that gives extra therapeutic advantages. Producers produce it by combining magnesium with sulfur and oxygen, and it is available in varied types, together with crystals, granules, and powders. Individuals usually use magnesium sulfate topically as a soaking answer for its enjoyable and soothing results. These results embrace lowering muscle soreness and joint ache and bettering pores and skin circumstances similar 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 extremely bioavailable, making it a typical alternative to handle low magnesium ranges, however it additionally has further advantages. For instance, malic acid is understood for its capability to scale back muscle ache and fatigue, making Magnesium Malate a well-liked alternative for athletes and people with fibromyalgia. Moreover, Magnesium Malate could assist total 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 extremely bioavailable, it’s a terrific 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 scale back muscle cramps. Magnesium lactate is usually well-tolerated and has a low threat of inflicting gastrointestinal unwanted side effects. (16)
Magnesium L-Threonate:
Magnesium L-Threonate, or Magtein, is a singular type of magnesium particularly designed to boost magnesium’s capability to cross the blood-brain barrier and penetrate cell membranes within the mind. This type of magnesium is a mixture of magnesium and L-threonate, a vitamin C metabolite that will improve magnesium absorption within the mind. Magnesium L-Threonate is understood for its cognitive advantages, significantly its capability to enhance reminiscence and studying. Moreover, research counsel magnesium L-Threonate supplementation can improve mind magnesium ranges, bettering synaptic plasticity and neuroplasticity. Because of this, this could improve studying, reminiscence, and cognitive perform, probably lowering the danger of cognitive decline and Alzheimer’s illness. (17)
Along with its cognitive advantages, magnesium L-Threonate might also have the potential to deal with circumstances similar to anxiousness, melancholy, and sleep issues. Whereas extra analysis is required to grasp its results absolutely, some research counsel that magnesium L-Threonate supplementation could assist enhance temper and scale back signs of hysteria and melancholy. (17)
Who Ought to Take It:
Magnesium dietary supplements can profit a wide range of people, significantly these with magnesium deficiencies or circumstances that may have an effect on magnesium absorption. This contains people with gastrointestinal issues, sort 2 diabetes, alcoholism, and people taking sure medicines similar 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 assist 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 embrace:(17)
- Muscle cramps and spasms†
- Fatigue and weak spot†
- Nausea and vomiting†
- Lack of urge for food†
- Complications and migraines†
- Numbness or tingling within the limbs†
- Irregular heartbeat†
- Nervousness and melancholy†
- Hypertension†
If you’re experiencing any of those signs or suspect you could have a magnesium deficiency, it’s vital to speak to your healthcare supplier. They may help you establish if you could complement with magnesium and advocate the very best type and dosage.
Dosage Suggestions:
It’s vital to notice that these are basic 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 really helpful 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 loss program/Meals Sources:
Along with magnesium dietary supplements, incorporating magnesium-rich meals into your weight loss plan will be a wonderful technique to make sure you get sufficient of the mineral. Luckily, 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 vital magnesium. For individuals who favor fortified meals, many breakfast cereals and different fortified merchandise are additionally excessive in magnesium. (18)
Standard Merchandise:
On this part, we’ll take a more in-depth take a look at some common dietary supplements that characteristic magnesium!
Optimum Nutrition Zinc Magnesium Aspartate is a supplement that combines zinc, magnesium, and vitamin B6. This supplement is popular for supporting athletic performance and recovery, as zinc and magnesium play important roles in muscle function and recovery. Zinc is involved in protein synthesis, essential for building and repairing muscle tissue, while magnesium helps regulate muscle contractions and reduce muscle fatigue. Vitamin B6 is also important for protein synthesis and can help reduce inflammation. Additionally, this supplement may support immune function, promote healthy sleep, support testosterone, and improve mood. This supplement may also benefit individuals who engage in intense physical activity or have trouble sleeping, as magnesium and zinc are important for muscle recovery and relaxation. (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 Overview By Andy: “I used to be battling low testosterone and magnesium the final time I had blood work achieved. However I needed to stay with a pure means to enhance it so I attempted this. For the final couple of months, I’ve been utilizing it persistently and my most up-to-date lab outcomes present take a look at and Mg ranges are up. I might advocate.”
Kirkland Calcium Citrate Magnesium and Zinc is a multivitamin complement that mixes important vitamins for total well being and wellness. Calcium and vitamin D3 assist bone well being, whereas magnesium and zinc play a job in varied metabolic processes, similar 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 total 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 Overview By Jessica: “On my second bottle, love this formulation!! All I want in a single serving”
SuperHuman Hydration is a complement designed to assist hydration and electrolyte stability within the physique. Its key components embrace calcium, potassium, magnesium, sodium, and taurine, all important minerals misplaced by way of sweat throughout bodily exercise or sizzling climate. The addition of Aquamin, a mineral-rich marine algae, might also 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 components.† General, SuperHuman Hydration could also be a useful complement for athletes or people who interact in strenuous bodily exercise or stay in sizzling climates and want to take care of optimum hydration and electrolyte ranges. (26)
How To Take SuperHuman Hydration:
The producers advocate mixing one (1) scoop with 12-14 oz of water (alter for style desire). Take a few times per day.
SuperHuman Hydration Overview By Kyle: “Formulation is nice! Actually really feel the distinction. I’ve used this the mornings after an evening out as properly.”
Swanson Hormone Necessities is a complement designed to assist girls’s hormone well being. It includes a mix of nutritional vitamins, minerals, and natural extracts that work collectively to assist regulate hormones and promote stability. The vitamin B6 and magnesium on this complement may help assist wholesome hormone manufacturing, whereas the Motherwort, Vitex Chasteberry Extract, and Dong Quai Extract may help alleviate signs related to PMS and menopause, similar to temper swings and sizzling flashes. The Black Cohosh Extract and SoyLife® Soy Germ Advanced might also assist hormone stability. This complement could profit girls 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 thrice each day with meals and water.
Swanson Hormone Necessities Overview By LSTexas: “It helped regulate my durations and stability my hormones. I’m not menopause age but, however have all the time had irregular durations and unbalanced hormone ranges which effected all the things. I used to take a product from Natrol however they stop 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 mixture 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 mandatory for forming bone tissue. Silicon, from horsetail extract, performs a job in synthesizing collagen, a key element 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 useful for people susceptible 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 Overview By Andrea: “As a 68-year-old, I actually need 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 components that assist adrenal gland perform and total well being. Zinc, magnesium glycinate, and Korean ginseng are identified to assist wholesome adrenal perform, whereas bovine adrenal gland extract offers key vitamins for adrenal gland well being.† Inositol hexanicotinate and DMAE may help enhance cognitive perform and scale 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 components 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 Overview By Brandon: “My power ranges are means 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 stability of intestinal microflora. The formulation options components 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 towards 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 components make NOW Meals Candida Help a sensible choice for these trying to keep a wholesome intestine flora stability and forestall 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 Overview By Juliana: “This product works nice for me. I’ve had continuous points with yeast infections and since taking this product, I now not have points.”
FAQ:
Listed below are some continuously requested questions on low magnesium and magnesium dietary supplements:
Are There Facet Results From Magnesium Dietary supplements? |
|---|
| Though magnesium dietary supplements are typically protected, they’ll trigger some unwanted side effects. For instance, the commonest unwanted side effects embrace diarrhea, nausea, and abdomen cramps. Nonetheless, these unwanted side effects are often gentle and go away as soon as the physique adjusts to the complement.† |
Magnesium For Complications/Migraines? |
| A number of research counsel that magnesium supplementation can scale back the frequency and severity of complications and migraines in some individuals. As a result of migraines are continuously linked to low magnesium ranges, magnesium dietary supplements could assist to forestall migraines and alleviate the signs of an ongoing migraine assault.† |
Does It Assist Weight Loss? |
| Though magnesium is concerned in varied metabolic processes, similar 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 bettering insulin sensitivity, which in flip may help regulate blood sugar ranges and scale back the danger of growing sort 2 diabetes. Furthermore, magnesium can promote leisure and scale back stress, which can assist 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, similar to GABA and melatonin. The place GABA is an inhibitory neurotransmitter that may assist 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 embrace vitamin D, calcium, zinc, and vitamin B6.† |
Can Magnesium Dietary supplements Decrease Blood Strain? |
| Sure, magnesium dietary supplements could assist decrease blood stress in some people. Magnesium regulates blood stress by enjoyable the blood vessels, and analysis means that magnesium supplementation could assist scale back blood stress 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 stress medicines. People with hypertension ought to all the time seek the advice of their healthcare supplier earlier than taking dietary supplements or altering their treatment routine.† |
Wrapping Up!
Lastly, this marks the top 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’ve got one other thought 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 treatment, or having a medical situation. Hold out of attain of kids.
Disclaimer:
†Please be aware the intention of the knowledge offered is for reference solely. Moreover, we’re on no account offering medical recommendation or instruction. As an alternative, the knowledge offered on this information/weblog makes use of anecdotal data and out there research/evaluations. Whereas we goal to take care of and show correct data, we will’t assure it represents the most recent product formulation or data. Due to this fact, please go to the producer’s web site when you’ve got any issues. Additionally, the knowledge above doesn’t signify our views right here at Similar Day Dietary supplements. As an alternative, these are the producers’ and customers’ views and knowledge. Moreover, the Meals and Drug Administration has not evaluated these statements. Lastly, these merchandise goal to not diagnose, deal with, treatment, or stop illness or sickness.