11 Types of Magnesium
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Magnesium Aspartate
A study indicates that magnesium aspartate is a mixture of aspartic acid and magnesium, which comprises a salt. Research suggests that it is one of the more effortlessly absorbed forms of magnesium accessible as a dietary supplement.
Magnesium aspartate is frequently stirred with zinc to boost serum testosterone degrees. However, the evidence on the effectiveness of this supplement is conflicting.
Magnesium Citrate
Magnesium citrate is a widely utilised type of magnesium in salt form and is recommended for treating constipation. It is a mixture of magnesium bound with citric acid, a solvent that provides citrus fruits with their tart flavour.
Magnesium citrate often arrives in powder form that is stirred with liquid to take orally. Seizing magnesium citrate for constipation may boost the number of bowel movements that arise and soften stool. But unless your doctor advises it, you should only use it for a maximum of one week.
Magnesium citrate helps empty the colon in trial for a colonoscopy or other methods, and it helps boost magnesium levels in the body. It is one of the greatly bioavailable and absorbable aspects of magnesium.
Magnesium Chloride
A study indicates that magnesium chloride, a variety of magnesium and chlorine, is set up commonly in seawater and salt lakes. It helps boost magnesium degrees in people impaired in the mineral. You can discover magnesium chloride in capsule or tablet form or as slivers that can be positioned in the bath or utilised as a foot soak.
Magnesium Oxide
Magnesium oxide is a salt that is a mixture of magnesium and oxygen. This form of magnesium is generally present over the counter in tablet, powder, or capsule form. Magnesium oxide also comes in a liquid form as milk of Magnesia, a popular remedy for constipation.
Heartburn relief and stomach discomfort are other reasons people use magnesium oxide. Occasionally people use magnesium oxide as a dietary supplement if they cannot get sufficient magnesium through their diet.
Magnesium Malate
Magnesium malate is a salt mixture made of malic acid and magnesium. Studies done in mice show that magnesium malate may be simpler to absorb and enable you to maintain an elevated magnesium level in your blood than other aspects. Magnesium malate is usually seized orally with food.
Magnesium malate gets utilised to treat situations that over-excite the neuromuscular system, such as chronic fatigue syndrome and fibromyalgia, to lessen pain and soreness. However, to prove these advantages, more research is necessary.
Magnesium Taurate
Magnesium taurate includes the amino acid taurine. Research indicates that sufficient intakes of taurine and magnesium fiddle a role in governing blood sugar. Thus, this particular form may facilitate healthy blood sugar degrees.
Magnesium and taurine also benefit healthy blood pressure. A current animal study indicated that magnesium taurate considerably lessened blood pressure in rats with elevated levels, implying that this form may strengthen heart health.
Magnesium taurate may be a decent form for regulating high blood sugar and high blood pressure, though more research is essential.
Magnesium Lactate
It is a salt constructed from stirring magnesium and lactic acid. Research indicates that your blood cells and muscles naturally generate magnesium lactate, and your digestive system effortlessly absorbs it.
Because this aspect of magnesium is effortlessly absorbed, it is an outstanding option for people required to take vast doses since it can absorb more quickly than some other categories.
In addition, supplementing an individual with magnesium lactate can replete a magnesium deficiency, relieve leg cramps in pregnant women, and deliver pain relief during your menstrual cycle.
Magnesium Glycinate
Amino acid glycine stirs with magnesium to construct magnesium glycinate. On its own, glycine is prominent as sleep assistance and utilised to deal with inflammation and related situations like diabetes.
Magnesium glycine may have stress-relieving or steadying abilities that lessen the consequences of depression, anxiety, sleep disturbances, and stress. However, most of the indication behind these uses is anecdotal, and more scientific study is required.
Magnesium Orotate
Magnesium orotate stirs magnesium with a substance utilised for developing genetic material named orotic acid. Orotic acid transfers magnesium to the cells and is also an antioxidant.
Magnesium orotate relates to heart health and energy output. More research is required to determine whether magnesium orotate is worth its elevated cost.
Magnesium Sulphate
Magnesium sulphate helps cure constipation when consumed orally. However, magnesium sulphate can result in severe side impacts if taken over the correct dose.
Talk to your doctor about consuming magnesium sulphate orally and avert taking it if you have nausea, stomach pain, vomiting, or other indications.
Magnesium L-threonate
Magnesium L-Threonate is a salt mixture made of Threonic acid and magnesium. Threonic acid is a water-soluble substance derived after the breakdown of vitamin C, and it can be absorbed easily.
According to an animal-based study, it is highly effective for increasing magnesium concentration in brain cells. Additionally, it can help to manage certain brain disorders such as depression and memory loss. Nonetheless, more studies are necessary.
