Do you need more magnesium? Below are different types and ways to add them to your diet

Magnesium is Minerals that Use the body In order to control blood glucose, regulate blood pressure, energy production, muscle and nerve function, bone development, relaxation, and more. When you don’t get enough of it, you can develop magnesium deficiency with Symptoms such as Fatigue, decreased appetite and muscle spasms. However, this deficiency is relatively rare because most healthy individuals get enough magnesium in their diet.

Let’s discuss magnesium, various types, benefits, and foods that you can find.

What is magnesium?

Magnesium is a chemical element found in many foods and an essential brick in the body. What does magnesium do for the body? Our bodies use magnesium To regulate blood pressure, bone development, muscle and nerve function, and DNA synthesis. While these are some of the most prominent functions of magnesium in our bodies, the full importance of this mineral may be difficult to exaggerate.

Read more: Why should you use magnesium to enhance your sleep

Understanding foods that magnesium can have a long way to help you ensure that you have enough of this vital mineral. Dairy products tend to be rich in magnesium and is one of the sources of many people for this mineral. While the exact quantities differ between them, legumes, nuts and seeds are another abundant source of magnesium. Fiber -rich pills such as quinoa and grated wheat, as well as lush vegetables such as spinach and latt, contain, High quantities of magnesium.

More of these types of foods in your diet may help you to maintain better health and avoid shortcomings in magnesium. In some cases, these foods may not be sufficient or may not be practical. In these cases, magnesium supplements may be able to fill the gap.

Add magnesium to your diet

If finding the right foods is difficult, uncomfortable or another problem, you may help you to take magnesium supplements to meet your body’s needs for this mineral. Even if you do not notice the signs of magnesium deficiency, it is important to make sure that you are consumed Comfortable quantities of magnesium.

Once you decide to include magnesium supplements, you may notice many options available. These supplements come in different types, mainly through what is associated with magnesium or used as a bearer. For example, magnesium cysts is one of the most common species. This type of enslavement magnesium consists of citric acid.

8 types of magnesium

As we mentioned, there are many types of magnesium supplements. Some people may have an easier time to absorb certain types of others. Depending on the associated magnesium, these nutritional supplements may also have different health benefits and possible side effects. For example, most types of magnesium have a degree of laxative effect.

Magnesium chloride

This type is created by linking magnesium and chlorine. Magnesium chloride is believed to be easily absorbed by the digestive system. Although this type can help in magnesium deficiency, it is also used to treat heartburn and other problems that cause it Excessive stomach acid.

Magnesium

Some believe that one of the most common types of magnesium, magnesium sitans, believes that highly biological availability compared to other magnesium supplements. The laxative effect of this type is strong enough Sometimes used to treat constipation.

Magnesium lactate

Magnesium lactate It is used for similar purposes such as other magnesium supplements. It has also shown some promise to be the most kind on the digestive system of many types of magnesium. This type is created by linking magnesium with lactic acid.

Malate magnesium

Magensium Malaate is formed by linking magnesium and Malik acid. I followed some research the idea This type of magnesium supplement may be high levels of biological availability But it was not decisive. Besides biological availability that is likely to be larger, there is another possible feature of magnesium supplements these is that it may have a clear effect on the digestive system. People with side effects of other types of magnesium may find this type less problematic.

Orotate magnesium

A mixture of magnesium and urotic acid, this type of magnesium showed a promise in several regions. Research showed importance Microbum-Gout brain,, Which is related to the feedback system between the sides of the digestive system and psychological well -being. This research indicates that the orotate magnesium may encourage the improvement of bowel health, which may improve welfare experiences. High biological availability of this type of magnesium makes it useful in treating magnesium deficiency.

This type is believed to have less effect than others. As a result, it may not be useful in treating constipation.

Magnesium oxide

This type of magnesium supplements consists by combining magnesium and oxygen I looked for its potential effect on type 2 diabetes. The search results were conflicting, however Magnesium oxide supplements are also used for anti -ultrasound and water properties. This type of magnesium may be less biological availability than others and may be less effective for managing magnesium deficiency.

Magnesium sulfate

Also known as Epsom salt, this type combines magnesium with sulfur and oxygen. some Studies have shown the benefits of using magnesium sulfate To treat acute asthma symptoms, migraines, depression and anxiety. Some of these studies relied on intravenous management for magnesium sulfate. More research is needed to understand the effects of magnesium sulfate supplements on these conditions.

Magnesium Tawaur

Taurate magnesium is manufactured by combining magnesium with amino acids. Like other magnesium types, this type can sometimes be used to treat magnesium deficiency, the acidity of the stomach and constipation. some Research has shown promising results Regarding the possibility of a magnesium tower to help in some vascular heart attacks. This research has not been conducted on humans, and more study is needed to know how much translation quality.

Read more: 5 best magnesium supplements for 2025

Disadvantages to take magnesium

While getting enough magnesium in your diet is important, you want to avoid consuming a lot. There are some possible negative aspects of magnesium that you may want to take into account before determining whether magnesium supplements are suitable for you.

Assign

Depending on the type of magnesium supplements in question, these food aid can become expensive.

Many magnesium

Taking a lot of magnesium can lead to an overdose with unpleasant side effects, and in extreme cases, life may threaten. The consumption of a lot of magnesium may lead to feelings of fatigue, weak muscles, nausea and diarrhea. If you take magnesium supplements and try these symptoms, talk to your doctor immediately.

Narcotics reactions

Magnesium supplements can sometimes interfere with other medications and prevent them from absorbing or using them properly. If you are taking regular medications, talk to the prescribed doctor before adding magnesium supplements to your diet.