What Causes Low Magnesium | Benefits | Types | Who Should Take It | Diet/Food | Popular Products | FAQ | Warnings And Side Effects | Disclaimer
Magnesium is an important mineral that’s essential in varied bodily capabilities, 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. Should you’re combating low magnesium ranges, chances are you’ll need to contemplate 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 one of the best to 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 general well being, we’ve acquired you coated with our complete evaluation of one of the best dietary supplements for low magnesium.
What Causes Low Magnesium?
A number of elements can contribute to low magnesium ranges within the physique. The commonest causes embody the next:
- Insufficient dietary consumption: Many individuals don’t eat sufficient magnesium-rich meals, which may result in a deficiency over time. (1,2)
- Gastrointestinal issues: Situations that have an effect on the digestive system, reminiscent of 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, reminiscent of 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 could trigger low ranges of the mineral. Moreover, heavy ingesting may also improve the urinary excretion of the mineral. (1,2)
- Persistent well being circumstances: Sure persistent well being circumstances, reminiscent of diabetes and kidney illness, can improve the danger of magnesium deficiency. (1,2)
It’s essential to notice that some folks could also be at greater threat of magnesium deficiency than others, reminiscent of these with gastrointestinal issues, older adults, and sure persistent well being circumstances. Should 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 an important mineral that’s essential in varied bodily capabilities. 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 here 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†
Total, magnesium is an important mineral that’s important for general well being and wellness.
Varieties Of Magnesium Dietary supplements:
Magnesium dietary supplements are a kind of dietary complement that may be taken orally to extend magnesium consumption. They arrive in varied kinds, together with capsules, tablets, powders, and liquids. When selecting a magnesium complement, it’s essential to think about the kind of magnesium used, the dosage, and any potential interactions with different drugs 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 selection for addressing low magnesium ranges. Along with selling general well being and wellness, magnesium citrate is steadily used to deal with constipation by softening stools and selling bowel actions. It’s essential to notice that magnesium citrate has a pure laxative impact, which may result in gastrointestinal negative effects. Taking magnesium citrate with meals is usually really useful to scale back the danger of those negative effects. (6,7)
Magnesium Oxide:
Magnesium oxide is a magnesium complement that kinds 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 widespread to make use of it for addressing low magnesium ranges. Nevertheless, it could possibly 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 forestall migraines. People with extreme magnesium deficiencies or these requiring speedy absorption might 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 kinds when magnesium binds to the amino acid glycine. This mix may also help to extend the absorption of magnesium within the physique and reduce the probability of gastrointestinal negative 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’s because magnesium is essential in regulating neurotransmitters that have an effect on these capabilities. This manner is usually well-tolerated because of its excessive bioavailability and low threat of inflicting gastrointestinal negative effects, even at greater doses. (10,11)
Magnesium Chloride:
Combining magnesium with chloride ions ends in a extremely absorbable type of magnesium salt that has versatile functions, magnesium chloride. The physique absorbs such a magnesium effectively, making it a superb possibility for addressing low magnesium ranges. Magnesium chloride can also be steadily used to deal with digestive points reminiscent of constipation. As well as, it may be utilized topically as an ointment to assuage sore muscular 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 kinds, together with crystals, granules, and powders. Folks typically use magnesium sulfate topically as a soaking resolution for its stress-free and soothing results. These results embody decreasing muscle soreness and joint ache and enhancing pores and skin circumstances reminiscent of eczema and psoriasis. Nevertheless, 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 handle low magnesium ranges, but it surely 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 selection for athletes and people with fibromyalgia. Moreover, Magnesium Malate might assist general vitality 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 incredible choice to deal with low magnesium ranges and helps cardiovascular well being and vitality manufacturing. Moreover, this type of magnesium might assist enhance muscle perform and scale back muscle cramps. Magnesium lactate is usually well-tolerated and has a low threat of inflicting gastrointestinal negative effects. (16)
Magnesium L-Threonate:
Magnesium L-Threonate, or Magtein, is a novel type of magnesium particularly designed to reinforce magnesium’s capability 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 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 recommend magnesium L-Threonate supplementation can improve mind magnesium ranges, enhancing synaptic plasticity and neuroplasticity. In consequence, this may improve studying, reminiscence, and cognitive perform, probably decreasing the danger 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 reminiscent of nervousness, despair, and sleep issues. Whereas extra analysis is required to know its results absolutely, some research recommend that magnesium L-Threonate supplementation might assist enhance temper and scale back signs of hysteria and despair. (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, kind 2 diabetes, alcoholism, and people taking sure drugs reminiscent of diuretics or proton pump inhibitors. (1,2)
Moreover, athletes and people partaking in high-intensity bodily exercise might profit from magnesium supplementation. It’s because magnesium is concerned in muscle and nerve perform and might help muscle restoration and leisure.
Signs of Magnesium Deficiency:
Signs of magnesium deficiency can fluctuate and should not all the time be obvious. Nevertheless, some widespread 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†
- Anxiousness and despair†
- Hypertension†
In case you are experiencing any of those signs or suspect you could have a magnesium deficiency, it’s essential to speak to your healthcare supplier. They may also help you establish if that you must complement with magnesium and advocate one of the best kind and dosage.
Dosage Suggestions:
It’s essential to notice that these are basic suggestions and that particular person magnesium wants might fluctuate primarily based on age, gender, and well being standing. Moreover, magnesium necessities could also be greater for people who interact in common vigorous train. Listed here are the present really useful 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 |
Food regimen/Meals Sources:
Along with magnesium dietary supplements, incorporating magnesium-rich meals into your food plan will be a superb 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 glorious 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)
Common Merchandise:
On this part, we’ll take a more in-depth take a look at some common dietary supplements that function magnesium!
Allmax ZMX2 is a complement that mixes zinc, magnesium, and vitamin B6. This complement is common for supporting athletic efficiency and restoration, as zinc and magnesium play essential 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 scale back muscle fatigue. Vitamin B6 can also be essential for protein synthesis and may also help scale back irritation. Moreover, this complement might 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 essential for muscle restoration and leisure. (19, 20, 21, 22,23)
How To Take Allmax ZMX2:
The producers advocate that males take three capsules and ladies take two capsules, ideally on an empty abdomen, 30-60 minutes earlier than bedtime.
Allmax ZMX2 Evaluation By N/A: “MY GO TO NIGHT TIME TEST BOOSTER ALLMAX THE BEST HIGH DOSE SCIENCE BACKED INGREDIENTS PERFECTION SUPPLEMENT”
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, reminiscent of immune perform and vitality manufacturing. Vitamin B6 is essential for mind perform and the manufacturing of hormones, whereas copper and boron are important micronutrients that assist bone, joint, and connective tissue well being. Total, this complement might 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 Evaluation By Jessica: “On my second bottle, love this components!! 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 embody 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, may additionally assist replenish essential hint minerals. The extracts of Panax notoginseng and Rosa Roxburghii might present further well being advantages, though right here, they could enhance the bioavailability of the opposite components.† Total, SuperHuman Hydration could also be a useful complement for athletes or people who interact in strenuous bodily exercise or stay in sizzling 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 Evaluation 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 incorporates 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 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, reminiscent of temper swings and sizzling flashes. The Black Cohosh Extract and SoyLife® Soy Germ Complicated may additionally assist hormone stability. This complement might profit ladies who’re experiencing hormonal imbalances or searching 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 Evaluation By LSTexas: “It helped regulate my intervals and stability my hormones. I’m not menopause age but, however have all the time had irregular intervals and unbalanced hormone ranges which effected every little thing. 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 energy. It accommodates a mix of important nutritional vitamins and minerals, together with Vitamin D3, Vitamin K2, Calcium, Magnesium, Zinc, Manganese, Silicon, and Boron.
Vitamin D3 is essential 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 energy, whereas zinc and manganese are obligatory 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 useful for people susceptible to creating osteoporosis or trying to assist bone density and energy 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 Evaluation 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 accommodates varied components 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 supplies key vitamins for adrenal gland well being.† Inositol hexanicotinate and DMAE may also 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 your complete contents of the bottle over thirty (30) days.
Adrenal Care Evaluation By Brandon: “My vitality ranges are approach greater 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 components 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 in opposition to yeast overgrowth. Moreover, the complement contains Magnesium, which performs a job in a number of physiological processes, together with vitality 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 Evaluation 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 here are some steadily 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 will trigger some negative effects. For instance, the most typical negative effects embody diarrhea, nausea, and abdomen cramps. Nevertheless, these negative effects are normally gentle 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 scale back the frequency and severity of complications and migraines in some folks. As a result of migraines are steadily linked to low magnesium ranges, magnesium dietary supplements might 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, reminiscent of glucose metabolism and insulin signaling, research haven’t proven a constant impact on weight reduction. Nonetheless, magnesium might not directly contribute to weight reduction by enhancing insulin sensitivity, which in flip may also help regulate blood sugar ranges and scale back the danger of creating kind 2 diabetes. Furthermore, magnesium can promote leisure and scale back stress, which can help 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, reminiscent of GABA and melatonin. GABA is an inhibitory neurotransmitter that may help 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 might assist decrease blood strain in some people. Magnesium regulates blood strain by stress-free the blood vessels, and analysis means that magnesium supplementation might assist scale back blood strain in folks with hypertension or prehypertension. Nevertheless, it’s essential to notice that magnesium supplementation shouldn’t be thought of a alternative 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 treatment routine.† |
Wrapping Up!
Lastly, this marks the tip of our publish 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 in case you have one other thought for a weblog, Email 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. Preserve out of attain of kids.
Disclaimer:
†Please be aware the intention of the knowledge offered is for reference solely. Moreover, we’re under no circumstances offering medical recommendation or instruction. As an alternative, the knowledge offered 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. Due to this fact, please go to the producer’s web site in case you have 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, remedy, or forestall illness or sickness.
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