Found naturally in foods such as almonds, spinach, soy milk, cashews, black beans, potatoes, brown rice, plain yogurt, oats, bananas, salmon, bananas, milk, avocado, chicken breast, broccoli, apples, carrots, among other foods rich in magnesium , the mineral is very important for the health of the human body.
After all, the nutrient is needed for over 300 biochemical reactions in the body, while helping to maintain normal nerve and muscle function and supporting a healthy immune system.
Magnesium also keeps your heart rate steady, helps your bones stay strong, helps adjust your blood sugar levels, and helps with protein and energy production.
There is ongoing research into the mineral’s role in preventing and controlling health problems such as diabetes, high blood pressure and heart disease. In addition, magnesium is believed to help you sleep better, reduce anxiety, ease stress, and improve the body’s hormonal responses.
There are even those who use magnesium to help deal with headaches and migraines. Finally, as we can see, the benefits of magnesium for our health are countless.
When intake of the mineral through food is not sufficient and there is a lack of magnesium, some people may need to provide the nutrient to the body as a supplement.
The point is that as there are several types of magnesium on the market, it can be difficult to determine which one is the most suitable for each particular case. Something that makes it easier in this regard is to get to know the types of magnesium better – precisely what we are going to do in the following list:
1. Magnesium citrate
Magnesium citrate provides good availability of the mineral, which means that the magnesium ingested through it is easily absorbed in the intestine. It manages to pass the intestinal barrier and enter the bloodstream. This good availability is very desirable and sought after when it comes to supplements.
Magnesium citrate is also known for its ability to improve bowel function, thanks to its mild laxative effect, which may be of interest to people who suffer from chronic constipation , although there is no guarantee that the supplement will be the best. solution to the problem. If you have this condition, talk to your doctor about using magnesium citrate.
2. Magnesium Oxide (Milk of Magnesia)
For many people, it causes intestinal discomfort, even causing diarrhea. But still, the supplement is used by some to fight headaches and migraines. Find out here if Milk of Magnesia makes you slimmer .
The problem is that magnesium oxide or milk of magnesia has a low availability, that is, its absorption is not as efficient in the body. So, it is not a supplement that is worth that much to ensure the re-establishment of magnesium stores in the body.
3. Magnesium chloride
It is another type of magnesium supplement with good availability and, consequently, good absorption in the body. In addition to being used by those who need to replenish magnesium levels, magnesium chloride is also used to combat symptoms such as heartburn and other digestive problems.
4. Magnesium lactate
As it is not so commercialized, its value can be more expensive. However, it is also highly available, being well absorbed by the body, while it is better tolerated at the intestinal level.
This means that magnesium lactate does not promote major intestinal disturbances such as diarrhea and cramps due to its ingestion. Thus, it is considered that the supplement can be interesting and the option chosen by the doctor for people who need to replace large amounts of magnesium.
5. Magnesium Malate
The fifth supplement on our list is also very well absorbed. Used to reverse magnesium deficiency, magnesium malate is still used in association with problems such as chronic pain, fibromyalgia, headaches and migraine.
6. Magnesium Taurate
Magnesium taurate is another one that has good availability and, consequently, absorption. In addition to the basic benefit of restoring the body’s magnesium stores, studies conducted in rats have shown that it can improve blood pressure.
For those who know they need to take a magnesium supplement and also suffer from high blood pressure, magnesium taurate can be a good choice. However, this does not mean that it will be the solution to high blood pressure – just that among the types of magnesium supplement it may be the most suitable for those suffering from the disease.
Patients with high blood pressure should continue to follow all of the treatments prescribed by their physician to manage the condition and should never replace these recommendations with the use of a supplement alone.
7. Magnesium Glycinate
Easier to find, it is also highly available and absorbed to restore the body’s magnesium levels and is known to improve sleep. Magnesium glycinate is believed to make a person fall asleep more easily and have a better quality of sleep.
The supplement is even known to help relieve anxiety, stress and nervousness. However, it is necessary to carry out studies for these effects of magnesium glycinate to be proven. In other words, its use does not exclude the need for psychological treatment to deal with these problems, nor can it replace this treatment.
Attention – Magnesium Supplement Care
This article only serves to inform and present the different types of magnesium, as well as the benefits they can bring. It cannot replace the professional and qualified advice of your doctor or nutritionist.
Therefore, before starting to use one of these or any other mineral supplement, it is essential that you consult your doctor or nutritionist to find out if the product is really suitable for your particular case, check if it cannot make you bad, check which dosage is safe for you and, in this way, ensure that there are no risks to your health.
This recommendation must be followed by everyone, but it is especially important for children, teenagers, pregnant women, breastfeeding women, the elderly, people who use any type of medication, supplement or plant and individuals who suffer from any disease or condition. specific health care.
For example, there is evidence that a magnesium supplement can cause serious problems for the baby, and magnesium appears to slow down blood clotting, which, in theory, could increase the risk of bleeding or bruising in people with bleeding disorders.
High doses of magnesium (usually given intravenously) are contraindicated for people with heart block. Intravenous magnesium can also worsen weakness and make breathing difficult in patients with myasthenia gravis.
Magnesium supplements are also contraindicated for those who suffer from kidney problems, such as kidney failure. That’s because kidneys that don’t function properly have difficulty removing magnesium from the body. So taking in too much magnesium through supplements can cause the mineral to build up to dangerous levels.
In addition, a magnesium supplement can cause side effects such as upset stomach, nausea, vomiting, diarrhea, among other problems. High doses can cause too much magnesium to accumulate in the body, causing serious adverse reactions such as irregular heartbeat, low blood pressure, confusion, slower breathing, coma, and even death.
Magnesium supplements should never be used to replace any treatment or medication prescribed by your doctor – doing so can be quite dangerous to your health. Before using a magnesium supplement to help treat an illness, it is essential to consult your physician.