There are many reasons to consider taking magnesium supplements, given a long list of Health benefits Such as promoting bone health, enhancing relaxation and sleeping, helping to prevent migraines, and support cardiovascular health, to name a few.
But did you know that there are more than 10 different types of magnesium? Kristen Chunder, professor of pharmacy and treatments at the University of Pittsburg, says these differences come from adding different types of compounds (such as salts and amino acids) to magnesium.
Pradley Phillips, an assistant assistant professor at the Florida College of Pharmacy, says that people who are likely to coincide with pharmaceutical stores are magnesium, cyclos, chloride, oxide, hydroxide and sulfate (Epsom salts).
So, which one should take your needs? Here are what experts say.
The best magnesium for stomach issues
Philips says there are two types of magnesium that can help in the problems of the digestive system. He explains that magnesium hydroxide (also known as magnesia milk) is known to help indigestion, while magnesium jackets can help relieve constipation. He adds that you may want to avoid magnesium oxide, which may lead to increased discomfort in the stomach and diarrhea.
The best magnesium to sleep
While magnesium has Fixed links To improve the quality of sleep, there is one form of magnesium that highlights it is better than the rest: magnesium lylinate. Chunder says that magnesium on its own can help sleep, but adding amino acid lymphs can enhance these calming effects, such as Research shows It also helps to enhance sleep.
A 2017 study It also created a link between the low symptoms of depression and the intake of magnesium lycinate. However, Philips notes that there is still a lot of evidence about the effects of promoting sleep and calm on the same magnesium ilnes, and more research should be conducted.
The best magnesium for orthopedic health
The benefits of magnesium for orthopedic health are well studied, but it may be specific species better than others. A 2021 review He reaffirmed that magnesium supplements can help prevent osteoporosis and reduce the risk of bone fractures. The study specifically referred to magnesium, carbonate or oxide jackets as good options if you are looking to improve your bone health, but researchers indicate that the cortfills absorb better than oxide in the body.
Magnesium in your diet is the best
Despite the many different forms that magnesium brings, if you are just looking for general magnesium supplements, there is no better form than the other, says Shonder. “Many of them may be more switch than we might think,” she says luckSo you will be safe to choose which one is available to you.
However, Philips does not believe that everyone should reach a bottle to get magnesium.
“If someone is said to have more magnesium, from any supplement I recommend at all, the food sources are my first recommendation,” says Philips. luck.
The best sources of magnesium include: whole grains, legumes, bananas, avocado, nuts (especially almonds), soy products such as Edomam, Tofu, and green leafy vegetables.
“These may be more healthy ways to supplement magnesium,” says Shonder.
Do you really need an annex?
Shonder adds that not everyone who takes magnesium needs it. As always, talk to your doctor before starting any supplement – Schoder recommends obtaining a blood test to check magnesium levels before starting to complete.
It also confirms that just because some forms of magnesium are useful for specific goals, and this does not mean that you must complete them all, and do not need it.
“If you replace magnesium, you will not need one for your migraines, one to sleep, and one for your bones – one of the forms of magnesium covers you all this,” she says.
Chunder says that you take more magnesium than your body’s needs, you are likely to urinate, but there are some people who should avoid it.
Who should avoid magnesium?
Shonder explains that anyone suffering from heart problems, kidney disease, or decreased kidney function should avoid the supplement of magnesium, because this can overwhelm the body without the kidneys being able to liquidate it.
Chunder says: For those with kidney and heart problems, a lot of magnesium can cause the heart mass, which means that “the heart tissue cannot make electrical impulses the way it should be.”
The elderly may have reduced kidney function, which is why Shondar recommends express caution when completing. Antacid, for example, also contains magnesium, so it can exaggerate in the intuitive magnesium if you take an annex and antacids together.
In addition, Phillips and Schoder warns that magnesium can interact with antibiotics and make it less effective, so it is better to avoid taking it at the same time.
When choosing magnesium supplements, experts urge to find one of a good reputation brand to ensure its quality. “Just because magnesium is the biggest name on the bottle, it does not mean that magnesium is the only component,” says Phillips. He says that magnesium supplements that are marketed for sleep, for example, can also contain melatonin, and for this reason you must check the poster closely.
“If you are buying an annex, make sure the FDA approves or approved USB,” says Phillips. If he is on a shelf in a store, he says, this means that it is likely to be accredited, in exchange for nutritional supplements that may not be.
To learn more about nutritional supplements:
- Vitamin D supplements may Reducing the risk of colon and rectal cancer by up to 58 %According to a new study
- Creatine supplements to enhance muscles A new study may be a waste of money
- This world of the digestive system says Probiotics is “a waste of money”. Here is what you should do instead
This story was originally shown on Fortune.com
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