What is the best magnesium natural supplement? Read this guide to know some of the most common types of magnesium you can supplement.
Choosing the best magnesium supplement for your situation is very important. Magnesium is the fourth most abundant mineral in the human body but you might not have enough of it. To boost your intake of magnesium, you may need to use supplements. However, it can be very difficult to know the best supplement to choose from.
Magnesium supports over 300 metabolic reactions in the body. These reactions are essential for our health, including the regulation of blood pressure, energy production, muscle contraction and nerve signal transmission. Low levels of magnesium are linked to illnesses such as heart disease, type 2 diabetes, migraine, and mood disorders.
Whilst this mineral is found in a lot of whole foods such as legumes, green leafy vegetables, and seeds, a lot of people do not meet their daily needs with diet alone and that is why they turn to supplements. Here are some of the most common types of magnesium supplements you can choose from.
Magnesium citrate
This is a form of magnesium that is bound with citric acid. The acid is found in citrus fruits and gives them their sour flavour. You can also find artificially produced citric acid that is often used as a flavour enhancer and preservative in the food industry.
Magnesium citrate is one of the most common formulations of magnesium and can be bought in stores and online. Some scientific research suggests that this type of magnesium is among the most bioavailable forms. This means that it is easily absorbed in your body. If you wish to use this type of natural supplement, you should take it orally. Due to its laxative effect, it is also used at higher doses for treating constipation. Some marketers market it as a calming agent as it relieves the symptoms related to anxiety and depression.
Magnesium oxide
This is a salt that combines oxygen and magnesium. It naturally forms a powdery substance and may be sold in capsule or powder form. This type of magnesium is not used to treat or prevent magnesium deficiencies as studies show that it is poorly absorbed by the digestive tract.
It is more frequently used for the relief of uncomfortable digestive systems such as indigestion, heartburn, and constipation. It may also be used to prevent and treat migraines.
Magnesium chloride
This type of magnesium salt includes chlorine – an element that binds well with different elements such as magnesium and sodium to form salts. It is well absorbed in the digestive tract and this makes it a multi-purpose supplement. It can be used to treat low levels of magnesium, heartburn, and constipation.This type of magnesium is frequently taken in tablet or capsule form but sometimes, it can be used in topical products such as ointments and lotions. Although it can be used to relax sore muscles, little evidence links them to high levels of magnesium.
Magnesium lactate
This is a type of magnesium formed when magnesium binds itself with lactic acid. This is one of the best magnesium types that is used as a food additive to fortify foods and regulate acidity.
