In another study , researchers reviewed the evidence on magnesium supplementations. They found that taking mg to mg of magnesium per day for 1 to 6 months lowered blood pressure in individuals with insulin resistance, type 2 diabetes, and other severe health conditions.
Because of these studies and others, many magnesium supplements are advertised to support cardiovascular health. Some people with diabetes take magnesium supplements, and studies have validated the use of magnesium in some people with diabetes. In this study , researchers found that supplementing with magnesium for four months could improve glucose control and insulin resistance while increasing insulin sensitivity in some individuals.
Researchers also found magnesium supplementation was associated with better metabolic health and a reduced risk of type 2 diabetes. Others take magnesium daily for bone health and osteoporosis. In this study , researchers found that magnesium was associated with increased bone density and a reduced rate of fractures.
Because of this study and others, many supplement companies advertise magnesium to support bone health. Other studies have shown that magnesium can suppress the rate of bone turnover, which is a marker of bone loss. Researchers have observed these effects in healthy young men and postmenopausal women.
Researchers believe this effect is linked to the importance of magnesium for vitamin D absorption: your body needs magnesium to absorb and fully activate vitamin D. In this study , researchers found that people with high serum magnesium levels had better grip strength, leg power, jumping performance, and torso mobility. The link was observational, although researchers believe magnesium can improve performance in various types of exercise. Similarly, this study found that magnesium supplements, when added to a strength training program, led to more significant gains.
Researchers found magnesium oxide supplementation increased quadriceps muscle torque more than a program with only strength training without the supplement. Finally, some studies have linked magnesium to cognitive effects.
In this study , researchers found that magnesium supplementation was associated with better short-term memory, long-term memory, working memory, and overall learning abilities. Meanwhile, this study found that you could reverse mood issues linked to magnesium deficiency by following a high magnesium diet.
Overall, most of the benefits of magnesium supplementation are linked to protective effects — not specific health benefits. Studies show that people who get their daily recommended magnesium intake have better biomarkers of various health measures. If you already get your daily intake of magnesium, then you may not experience more significant benefits through supplementation.
However, magnesium-deficient people could particularly benefit from the protective effects of a magnesium supplement. FAQs About Magnesium Supplements We get plenty of questions about magnesium supplements, their effects, and how they work. Here are some of the most frequently asked questions we get about magnesium supplements and their effects.
Q: What is magnesium? A: Magnesium is an essential macronutrient that plays a crucial role in many body processes. Q: How can I get more magnesium in my diet?
A: You can get more magnesium in your diet by eating foods like spinach, greens, nuts, and seeds. Avocados, mangos, and certain types of beans can also help. Experts generally recommend getting mg to mg of magnesium per day.
Q: Are topical magnesium sprays suitable for magnesium? However, some people claim magnesium sprays can provide effective relief when applied to the skin. Q: What are the symptoms of magnesium deficiency?
A: Early warning signs of magnesium deficiency can include fatigue, mood changes, loss of appetite, and nausea. However, many people experience no significant symptoms of magnesium deficiency, and these warning signs can be tough to spot.
Q: What are the effects of severe magnesium deficiency? An untreated magnesium deficiency can lead to symptoms like numbness, tingling, personality changes, abnormal heart rhythms, and seizures. Q: What are the best foods for magnesium? A: The best foods for magnesium include pumpkin seeds, chia seeds, almonds, peanuts, spinach, cashews, soymilk, black beans, potatoes, rice, yogurt, bananas, avocados, and mangos.
Q: Who is at risk of magnesium deficiency? A: Certain groups of people have an exceptionally high risk of magnesium deficiency, including people with gastrointestinal diseases, people with type 2 diabetes, people with alcohol dependence, and older adults. Q: What are the benefits of a magnesium supplement?
Q: Can I overdose on magnesium? Can magnesium be harmful? A: Healthy people can get rid of any excess magnesium via their urine. However, you should be careful when taking magnesium in medicine or supplement form. If you have any health conditions, talk to your doctor before taking a magnesium supplement.
Q: What is the upper limit for magnesium? A: The upper limit for magnesium in dietary supplements and medications is mg for adults. Limits are lower for children 65mg to mg, depending on age. A: Common signs of magnesium deficiency include poor sleep, fatigue, heart palpitations, and an irregular heartbeat. A: Any top-ranked magnesium supplements on our list are among the best magnesium supplements available today.
Look for supplements with pure magnesium made by manufacturers with a proven reputation. Q: Can certain types of medicine lower magnesium levels?
A: Studies show that proton pump inhibitors PPIs could be linked to low magnesium levels. Popular PPIs like dexlansoprazole Dexilant , esomeprazole Nexium , lansoprazole Prevacid , omeprazole Prilosec, Zegerid , pantoprazole Protonix , and rabeprazole Aciphex have been linked to low magnesium levels. Q: Should I take supplements to increase my magnesium intake?
A: Generally, doctors recommend getting magnesium and other minerals through food sources. However, if you cannot obtain magnesium through an ordinary diet, then a supplement could help. The Top Magnesium Supplements of Final Word Magnesium is an essential macronutrient linked to many bodily processes. By taking a magnesium supplement daily, you could help your body get the magnesium it needs to support health and wellness. There is no denying how important magnesium supplementation is to the body.
Affiliate Disclosure: The links contained in this product review may result in a small commission if you opt to purchase the product recommended at no additional cost to you. Magnesium taurate may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary. Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C This form is easily absorbed.
Animal research notes that it may be the most effective type for increasing magnesium concentrations in brain cells Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression and age-related memory loss. Nonetheless, more research is needed. Magnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression and memory loss.
All the same, further studies are necessary. Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It can be consumed as a treatment for constipation, but its unpleasant taste leads many people to choose an alternative form for digestive support.
Magnesium sulfate is frequently dissolved in bathwater to soothe sore, achy muscles and relieve stress. Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, very little evidence supports these uses. Magnesium glycinate is formed from elemental magnesium and the amino acid glycine.
Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as fish, meat, dairy, and legumes. Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce anxiety, depression, stress, and insomnia.
Yet, scientific evidence on these uses is limited, so more studies are needed 8. Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited. One study in 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo Yet, this form is significantly more expensive than other magnesium supplements.
Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue. Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. Magnesium is present in a variety of foods, including 27 :. Certain populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence The average recommended daily amount of magnesium is mg for women and mg for men 2.
Magnesium supplements are generally considered safe for most people. However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach. Although rare, magnesium toxicity can occur.
If you have kidney disease or consume very large doses of this mineral, you may be at a greater risk. Signs of toxicity include nausea, vomiting, diarrhea, muscle weakness, irregular breathing, lethargy, and urinary retention Most adults need — mg of magnesium per day. Magnesium plays a vital role in human health.
Low levels are linked to numerous adverse effects, including depression, heart disease, and diabetes. Many forms exist, some of which may help relieve heartburn, constipation, and other ailments. Each capsule blends chelated magnesium glycinate with magnesium oxide. While magnesium glycinate is commonly used to help with sleep and anxiety, magnesium oxide is one of the most common forms tested in studies examining anxiety 9. Magnesium has been shown to act as a natural calcium blocker to help your muscles relax.
Despite insufficient research, some individuals report muscle cramp relief from taking magnesium 11 , The designation is given to companies that meet rigorous standards for accountability, transparency, and social and environmental performance.
In addition to magnesium, each tablet contains 50 mg of organic spinach , which is also a good food source of magnesium Unlike many supplements, it can be taken on an empty stomach. As a result, you can easily take it just before bed to help keep nighttime cramps at bay. Migraine is a chronic condition that involves recurring headaches that are often associated with symptoms like nausea, weakness, and sensitivity to light and sound Human research indicates that magnesium supplements may help prevent and manage migraine attacks 15 , Its supplements are likewise non-GMO verified.
It has also been studied for its effects on migraine symptoms, though more research is needed 16 , Keep in mind that some individuals may experience diarrhea as a side effect. For those who have difficulty swallowing pills, liquid supplements may be a good option.
Instead, the only ingredient is trace mineral concentrate. Magnesium has been shown to be an effective treatment for occasional constipation In particular, magnesium citrate, sulfite, and hydroxide all have an osmotic laxative effect This means that these supplements help relax your bowels and draw water into your intestines to soften stool and make it easier to pass.
When taking magnesium for constipation, you should talk to your healthcare provider for individualized dosage recommendations. Its middle-of-the-road dose of magnesium citrate can help move things along without causing an urgent trip to the bathroom.
For best results, take one pill with a meal, one to four times a day, depending on recommendations from your healthcare provider. For those who prefer a liquid supplement, Pure Encapsulations also offers liquid magnesium citrate. Free of artificial sweeteners and colors, this product contains natural fruit flavors, apple juice concentrate, and stevia extract to make it more palatable.
You may want to research which form of magnesium, such as citrate, glycinate, or oxide, is most appropriate for your needs. You may also want to consider a product with multiple types of magnesium. To avoid potential side effects, such as diarrhea, nausea , and stomach cramps, try to keep your supplement-based intake under mg per day, unless under the supervision of a health professional Finally, consider avoiding products with any artificial ingredients, such as colors, flavors, and preservatives.
Magnesium is an essential nutrient found in a variety of foods , including whole grains, beans, nuts, and leafy green vegetables.
To make your decision simple, you can simply select a product from the list above. Magnesium is an essential mineral lacking in many people's diets. This article looks at the benefits, side effects, and recommended dosages of…. Magnesium is an important mineral for your body and brain. Here are 10 ways that magnesium can improve your health.
0コメント