❖ Regulating blood pressure and cardiovascular health Magnesium serves in the important functions of
The impact magnesium has on the human body is seldom discussed, even in health classes, so it is not uncommon for the full range of its benefits to go unacknowledged by most people. It is the foundation of our growth and a key element in our everyday function. For adults, recommended daily intakes are around 350mg for women and 420mg for men.Magnesium is an essential mineral in the human body. The recommended daily intake of magnesium is around 70mg for children from birth to three years old, and approximately 250mg between the ages of nine and 13. Instead, try snacking on dried fruit or dark chocolate, both of which are rich in magnesium. All other additives are pretty much worthless. Certain other B vitamins, which help regulate the nervous system, optimize the stress-busting effects of magnesium. Another interesting complement is taurine, an amino acid offering the same qualities as vitamin B6, promoting the replenishment of magnesium in cells after episodes of stress, for example. It is often paired with vitamin B6 (pyridoxine), which promotes the absorption of magnesium, so look out for a supplement that combines the two. Magnesium almost always comes combined with other vitamins and additives when bought as a supplement. This is also true of magnesium hydroxide, another cheap form of the mineral.ī6, taurine and B vitamins: good complements With anything higher, the magnesium is even less effectively absorbed and a laxative effect can occur. Dosage also needs to be split into smaller quantities, of no more than 50mg at a time. Magnesium oxide is one of the cheapest magnesium salts on the market, with high magnesium content but very low bioavailability (not much magnesium is absorbed from each dose). Magnesium oxide and hydroxide: not well absorbed On the other hand, this is the salt to choose in the event of certain other conditions leading to low chloride and magnesium levels (Gitelman syndrome), or for people whose stomach doesn’t produce enough hydrochloric acid. Another downside is its acidifying nature, which can be problematic for the elderly or for people with inflammatory bowel disease. Magnesium chloride is found in many preparations thanks to high bioavailability levels and low cost. Magnesium chloride: the most likely troublemaker Plus, magnesium glycerophosphate is more expensive than other forms of magnesium. It is also best avoided by anyone who eats a lot of ready meals and pre-prepared foods, which contain high levels of phosphate-based additives. Excessive consumption should be avoided, however, as phosphate may promote certain metabolic diseases, notably renal conditions. The most highly tolerated salt was glycerophosphate, with a reported rate of diarrhea of just 7%, the same as the placebo.
The salts caused diarrhea at a rate ranging from 96% for sulfate to 32% for lactate and 20% for phosphate.
Researchers compared the laxative effect of different magnesium salts in 20 volunteers, who were given 400mg of magnesium in the form of 11 different salts or a placebo for 28 days. Magnesium glycerophosphate is a fat-soluble salt that’s likely to be the least laxative option. Magnesium glycerophosphate: the least laxative option It is therefore considered a good choice that’s suitable for everyone.
Citric acid promotes the absorption of magnesium by increasing its solubility. It offers higher-quality absorption compared to magnesium oxide and chelated forms. Magnesium citrate is a well-tolerated form of magnesium. Magnesium citrate: well absorbed and well tolerated Studies from the USA suggest good magnesium availability with this chelated form, which also doesn’t appear to have any particular drawbacks. Magnesium bisglycinate is an amino acid chelate that binds magnesium to glycine, aiming to reproduce the form in which magnesium is found naturally in food. Magnesium glycinate and bisglycinate: well tolerated forms It is a mixture of inorganic salts that offers good magnesium content although absorption is poor. Marine magnesium is popular at the moment. Moreover, this compound can trigger anxiety and agitation. Magnesium lactate is the magnesium salt of lactic acid, a molecule produced by energy metabolism that builds up during muscular fatigue and gives rise to muscle aches and soreness. Magnesium lactate and marine magnesium: the most widely known forms
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