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From muscle contractions to sleep, magnesium is involved in over 300 enzymatic reactions. Hence, the hype for magnesium supplementation is justified. However, there are factors to consider when buying a magnesium supplement. From labeling and composition to quality grades, let us explore what needs to be considered before buying magnesium supplementation.
Importance of choosing the right magnesium supplement
Choosing the right magnesium supplement is critical to ensure that you are getting the best possible health benefits. Not all magnesium supplements are created equal, as their form, bioavailability, and absorption can vary. It is crucial to select a supplement that is easily absorbed by your body to maximize its effectiveness.
Moreover, different forms of magnesium supplements serve different purposes. Some are better for supporting muscle health, while others are more suitable for relaxation and calming effects. By understanding your specific needs and goals, you can narrow down the options and choose the most appropriate magnesium supplement for you accordingly.
Factors to consider when buying a magnesium supplement
When purchasing a magnesium supplement, several factors should be taken into consideration. The following are some key aspects to keep in mind:
Look for supplements made by reputable manufacturers that have undergone rigorous testing. Choose supplements that are free from contaminants and are certified by third-party organizations. Supplements with highly bioactive, natural sources of magnesium are ideal to choose from.
Opt for highly bioavailable magnesium supplements, meaning they can be easily absorbed and utilized by your body. Magnesium citrate, magnesium glycinate, and magnesium oxide are some of the forms known for their high bioavailability.
Consider the dosage recommended by healthcare professionals. The appropriate dosage may vary depending on your age, gender, and specific health conditions. It is important to follow the recommended guidelines to avoid any potential side effects.
Different forms of magnesium have different purposes.
Magnesium Glycinate: Most absorbable form, that supports muscle relaxation and stress relief.
- Magnesium Citrate: Supports bowel regularity and promotes relaxation.
- Magnesium Threonate: Specifically supports cognitive function and brain health.
- Magnesium Oxide: Provides constipation relief.
- Magnesium Malate: Supports energy production and may help alleviate muscle pain.
- Magnesium Taurate: Supports cardiovascular health and may regulate blood pressure.
- Magnesium Sulfate: Commonly supports muscle relaxation and stress relief.
Some other forms of magnesium are also present, including orotate, carbonate, and chloride. Supplements with a combination of magnesium provide advanced efficacy and health benefits. For example, Triple Magnesium Complex by Wellbeing Nutrition has a synergistic blend of Aquamin® Marine Magnesium, Magnesium Threonate, Magnesium Glycinate, and Elemental Magnesium.
Reading and understanding supplement labels
Reading and understanding supplement labels is crucial when buying a magnesium supplement. The label provides valuable and complete information about the product, including the ingredients, dosage, and any additional additives. Here are some important aspects to pay attention to:
Look for the type of magnesium used in the supplement. Different forms of magnesium have varying benefits and absorption rates. Choose the one that aligns with your health goals. Some brands also use a combination of magnesium forms for maximum efficacy.
Take note of any additional ingredients, such as fillers or additives. Some supplements may contain allergens or artificial colors, which may not be suitable for everyone. If you have any known allergies or sensitivities, read the label carefully to avoid any unwanted reactions.
Check the serving size to determine how many capsules or tablets you need to take per day. Make sure to follow the recommended dosage to achieve optimal results.
Some supplements cause nausea or any other side-effects on consumption. In case of intolerance of any sort, the dosage is often compromised. Hence, supplements that indicate &#;Safe Dosage&#; and &#;No Nausea&#; should be picked for consumption.
Researching and evaluating different magnesium supplement brands
With numerous magnesium supplement brands available in the market, it is important to research and evaluate the options before making a purchase. Here are some steps you can take to make an informed decision:
Checking the health claims provided by the supplement brand helps provide concrete evidence of how effective the supplement is. Choose a supplement that clearly mentions the improvement observed by the participants in a specific time.
Look for reviews and testimonials from other users to get an idea of the effectiveness and quality of the supplement. Real-life experiences can provide valuable insights into the product's benefits and potential drawbacks.
- Consult Healthcare Professionals
Seek advice from healthcare professionals, such as doctors or registered dietitians, who can recommend reliable brands or specific types of magnesium supplements based on your individual needs and health conditions.
- Check Certifications and Standards
Look for certifications or quality seals on the product labels. Certifications from independent testing organizations ensure that the supplement meets certain quality standards and has undergone rigorous testing. For example, certifications such as FSSC , FSSAI & GMP Certified are ideal for identifying standards.
Recommended dosage and form of magnesium supplement
The recommended dosage and form of magnesium supplement can vary depending on your needs and health conditions. It is always advisable to consult with a healthcare professional to determine the appropriate dosage for you. However, here are some general guidelines to consider:
Dosage
The recommended daily intake of magnesium for adults is around 400-420 mg for men and 310-320 mg for women. However, individual requirements may vary, so it's best to consult with a healthcare professional for personalized advice.
Form of Magnesium
Different forms of magnesium have varying bioavailability and benefits. Some common forms include magnesium citrate, magnesium glycinate, and magnesium oxide. Magnesium glycinate is often recommended for its high bioavailability, while magnesium oxide may be suitable for those with constipation issues.
Potential side effects and interactions of magnesium supplements
While magnesium supplements are generally safe for most people when taken as directed, there are some potential side effects and interactions to be aware of. Here are a few considerations:
Some individuals may experience diarrhea or stomach upset when taking high doses of magnesium. Starting with a lower dose and gradually increasing it can help minimize digestive issues.
Magnesium supplements can interact with certain medications, such as antibiotics and diuretics. It is important to consult with a healthcare professional before starting any new supplement to ensure there are no potential interactions.
- Kidney or Heart Conditions
Individuals with kidney or heart conditions should exercise caution when taking magnesium supplements. High doses of magnesium can put a strain on the kidneys and may not be suitable for those with impaired kidney function.
Conclusion
In conclusion, choosing the right magnesium supplement with quality standards is very crucial for maximum health benefits. Considering factors such as bioavailability, dosage, and purpose when selecting a supplement is highly important. Consultations with doctors, following guidelines, and adequate knowledge of labels are particularly of use. Hence, do your research thoroughly before starting any supplement.
This article explains everything you need to know about magnesium oxide, including how it compares with other forms of magnesium, its potential benefits and side effects, and how to take it.
Magnesium oxide is one of the most common forms sold in supplement form, either as a stand-alone supplement or in multinutrient products.
It&#;s found in a number of foods but can also be taken as a dietary supplement. These supplements contain different forms of magnesium, including magnesium citrate, magnesium glycinate, and magnesium oxide.
Magnesium is a mineral that&#;s needed for many bodily processes, including blood sugar regulation, nerve function, energy production, and DNA synthesis.
Magnesium oxide is a supplement often used to treat migraine and constipation. It may provide other health benefits, including potentially lowering blood pressure and blood sugar levels.
Still, magnesium oxide has been shown to offer several benefits and is commonly used to treat medical conditions like chronic constipation.
In contrast, magnesium acetyl taurate, magnesium malate, and magnesium glycinate all have high absorption rates and are more effective at increasing magnesium levels in the body.
A rat study demonstrated its low absorption rate, concluding that only 15% of orally administered magnesium oxide was absorbed, while 85% was excreted in the feces. Research suggests the absorption rate is even lower in humans.
Because of its low absorption rate in your intestines, magnesium oxide may lead to digestive effects like diarrhea. In fact, its strong laxative effects are why it&#;s commonly used to treat constipation.
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Meanwhile, a supplement with both inorganic and organic magnesium salts &#; magnesium oxide and magnesium glycerophosphate, respectively &#; had the highest bioavailability.
A study confirmed this by testing 15 magnesium supplements and finding that a supplement containing only magnesium oxide had the lowest bioavailability.
However, they have a low solubility rate, making them less bioavailable than other forms of the mineral. So, even though magnesium oxide supplements provide a good amount of magnesium, it&#;s not the most available form for your body to utilize.
Magnesium oxide and other inorganic salts of magnesium like magnesium carbonate are high in elemental magnesium, which is the total amount of magnesium in a supplement .
How does it compare with other forms of magnesium?
Compared with other forms of magnesium, it may be less effective at raising blood magnesium levels.
It&#;s one of many forms of magnesium available for purchase in supplement form. It&#;s added to dietary supplements as well as over-the-counter medications used to treat constipation, indigestion, and headaches.
Magnesium oxide is an inorganic salt of magnesium formed with ions of magnesium and oxygen.
Research shows that magnesium oxide is effective at treating certain medical conditions.
May help treat headaches
Magnesium is needed for proper nerve cell functioning. As such, a deficiency in this mineral can lead to migraine headaches.
Studies show that magnesium oxide may reduce headache symptoms. It may even be as effective as some migraine headache medications.
For example, a randomized, controlled, double-blind study in 63 people who experienced migraine found that taking 500 mg of magnesium oxide daily reduced migraine frequency as effectively as a migraine medication called valproate sodium.
Older research also suggests that magnesium oxide may reduce migraine in children.
May reduce stress and anxiety
Magnesium plays an important role in your body&#;s stress response. In fact, studies have shown that people who experience frequent stress tend to have lower magnesium stores.
Some studies have shown that supplementing with magnesium may help reduce levels of stress and anxiety in certain populations.
For example, a review of 18 studies found that magnesium oxide may reduce stress and anxiety in women with premenstrual syndrome, but only when combined with vitamin B6.
Despite these promising results, researchers acknowledge that the quality of existing studies on the subject is poor, and future well-designed studies are needed.
Helps treat constipation
One of the most common uses of magnesium oxide supplements is constipation treatment. The supplement has an osmotic effect, meaning it draws water into the intestines to cause a laxative effect that can help relieve constipation in both children and adults.
In a small randomized, double-blind, controlled study, 34 women with mild to moderate constipation were treated with either 1.5 grams of magnesium oxide or a placebo daily for 4 weeks.
Many women in the magnesium group experienced significantly improved bowel movement frequency, stool form, colonic transport time, and quality of life compared with the placebo group.
In fact, over 70% of those treated with magnesium oxide reported overall symptom improvement, compared with only 25% of those in the placebo group.
Similarly, a study in 90 people with constipation found that taking either 1.5 grams of magnesium oxide or 1 gram of senna, another laxative, significantly improved spontaneous bowel movements and constipation-related quality of life compared with a placebo.
Magnesium oxide has also been shown to prevent constipation after surgery, treat opioid-induced constipation, and improve functional constipation in children.
That said, while magnesium oxide has been shown to be safe for treating constipation, it may lead to dangerously high magnesium levels in certain populations, such as those with kidney impairment and older adults.
May lower blood pressure
Magnesium oxide supplements may help reduce elevated blood pressure levels.
A study in 48 people with high blood pressure found that treatment with 300 mg of magnesium oxide per day for 1 month significantly decreased both systolic (the top number) and diastolic (the bottom number) blood pressure.
Researchers theorize that the supplement may lower blood pressure by decreasing cellular calcium levels to relax smooth muscle cells and widen blood vessels.
May lower blood sugar levels
Magnesium supplements may lower blood sugar levels in people with diabetes.
For example, supplements containing magnesium oxide and zinc have been shown to lower blood sugar levels in people with type 2 diabetes and coronary artery disease.
Magnesium oxide supplements have also been shown to improve blood sugar management in Egyptian children with type 1 diabetes and Iranian adults with type 2 diabetes.
While supplementing with magnesium oxide may offer some benefits, there are potential side effects to consider.
Magnesium oxide is generally safe when used in appropriate doses. However, taking large amounts over long periods can lead to high blood magnesium levels, or hypermagnesemia, which is a serious condition that can be fatal.
Groups particularly at risk of developing hypermagnesemia include those with kidney disease, older adults with bowel disorders, and those taking 1,000 mg of magnesium oxide or more per day.
A case series discussed four cases of hypermagnesemia, one of which was fatal. All of the patients were over 65 years old and had kidney disease.
As such, researchers urge healthcare professionals to be aware of this risk and monitor magnesium levels in those being treated with magnesium oxide and other forms of magnesium.
Magnesium oxide may also result in digestive side effects like bloating and diarrhea, especially when taken at higher doses.
What&#;s more, the supplement may suppress the absorption of certain medications, including antipsychotic and antidepressant drugs, as well as those used to treat urinary incontinence and Parkinson&#;s disease.
If you&#;re interested in taking magnesium oxide, consult your healthcare professional to determine whether it&#;s appropriate and safe for you.
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