Magnesium is more and more touted as a “miracle mineral” with advantages for every part from sleep and nervousness to digestion and muscle restoration, and complement cabinets and social media feeds are filled with suggestions. One such advice was made by osteopathic doctor Dr. Joseph Mercola, who mentioned the advantages that six varieties of magnesium have on the physique in a latest video. They’re magnesium glycinate, magnesium threonate, magnesium citrate, magnesium malate, magnesium taurate, and magnesium oxide.
Nevertheless, Dr Honey Sabra, Guide Inside Drugs, Wockhardt Hospital, Central Mumbai, says many individuals take magnesium dietary supplements with out absolutely understanding what their physique really wants.
“Magnesium has all of a sudden develop into the ‘wellness mineral’ of social media, however many individuals purchase dietary supplements primarily based on traits quite than precise deficiency or scientific want,” Dr. Sabra defined. “Completely different magnesium salts act in a different way within the physique, and selecting the flawed magnesium salt might have little impact and, in some instances, might trigger undesirable negative effects.”
Disclaimer: This text relies on info from the general public area and/or from consultants we spoke to. You’ll want to seek the advice of your physician earlier than beginning your day by day life.
Magnesium glycinate
Probably the most generally beneficial is magnesium glycinate, which is broadly related to sleep assist and rest. “Magnesium glycinate is often beneficial for individuals who endure from sleep deprivation, nervousness, muscle stress, and stress-related fatigue,” Dr. Sabra stated. “It is mild on the abdomen and absorbed properly by the physique.” Glycine itself has a chilled impact, so this kind is usually most well-liked by folks coping with stress or sleep problems.
Magnesium threonate
Magnesium threonate has acquired consideration for its potential cognitive results. “Some early research counsel that magnesium threonate might cross the blood-brain barrier extra successfully,” Dr. Sabra famous. “Though it has been mentioned in relation to focus, reminiscence, and cognitive well being, the scientific proof remains to be growing.” This format is especially standard amongst younger adults and professionals searching for “brain-boosting” dietary supplements on-line.
Magnesium citrate
One other broadly used kind is magnesium citrate, which is very standard amongst individuals who endure from constipation and indigestion. “Magnesium citrate attracts water into the intestines, so it is efficient in relieving constipation,” Dr. Sabra defined. “Nevertheless, overuse may cause unfastened stools, dehydration and electrolyte imbalances.” He warned that many individuals unknowingly overdose on magnesium citrate after seeing signs akin to: Wellness influencers advertise as a day by day well being tonic.
Magnesium malate and magnesium taurate
Magnesium malate is usually marketed to people who find themselves experiencing fatigue, muscle aches, and physique aches. “Malic acid performs a task in mobile vitality manufacturing, so magnesium malate is often related to muscle restoration and low vitality states,” Dr. Sabra stated. Magnesium taurine, then again, is more and more debated concerning cardiovascular well being.
“Taurine Magnesium combines magnesium and taurine, an amino acid related to cardiovascular operate,” he defined. “It’s usually studied to assist coronary heart rhythm and steadiness blood stress.”
magnesium oxide
Regardless of being some of the inexpensive and simply accessible varieties, magnesium oxide is probably not the best at correcting deficiencies. “Magnesium oxide is much less absorbed than different varieties,” says Dr. Sabra. “It’s primarily used as an antacid or laxative, not as a long-term magnesium alternative.”
Can an excessive amount of magnesium be dangerous?
Magnesium is important for nerve, muscle, and metabolic operate, however consultants warn in opposition to self-prescribing dietary supplements primarily based purely on social media recommendation. “Folks usually suppose that if magnesium is sweet to your well being, you then should be consuming extra of it, however that is not true,” Dr. Sabra harassed.
In keeping with him, extreme supplementation can silently trigger some issues. “The commonest facet impact is diarrhea, particularly with magnesium citrate and magnesium oxide,” he says. “Continued overuse can result in dehydration, belly ache, low blood stress, dizziness, and even irregular heartbeats, particularly in older adults. Adults or folks with kidney illness. ”
Dr. Savra additionally highlighted the dangers of drug interactions that many customers don’t think about. “Magnesium can intervene with the absorption of sure antibiotics, thyroid medicines, osteoporosis medicines, and a few coronary heart medicines,” he defined. “Folks with impaired kidney operate needs to be particularly cautious as a result of extra magnesium can construct up within the physique and be probably harmful.”
Finally, Dr. Savra believes the rising complement tradition is overshadowing the significance of balanced vitamin. “A nutritious diet that features nuts, seeds, legumes, leafy greens, and entire grains already offers magnesium naturally,” he stated. “Ideally, dietary supplements needs to be chosen primarily based on signs, medical historical past, {and professional} steerage, quite than web traits or influencer suggestions.”
Disclaimer: This text relies on info from the general public area and/or from consultants we spoke to. You’ll want to seek the advice of your physician earlier than beginning your day by day life.
