Magnesium and its type

Magnesium supplements are widely used to address deficiencies or support specific health goals. Here’s a concise guide:

Common Magnesium Supplement Forms:

| Type            | Absorption | Uses/Benefits                          |
|———————-|—————-|——————————————–|
| Magnesium Citrate | High           | Constipation relief, general deficiency.   |
| Magnesium Glycinate | High       | Anxiety, sleep support, muscle relaxation. |
| Magnesium Oxide   | Low            | Budget-friendly, mild laxative effect.      |
| Magnesium Malate  | Moderate       | Fatigue, muscle pain (fibromyalgia).       |
| Magnesium Threonate | High       | Brain health, cognitive function.          |
| Magnesium Chloride | Moderate    | Skin health (topical), electrolyte balance.|
| Magnesium L-Threonate | High | Memory, neuroprotection.               |

Why Take Supplements?

Deficiency symptoms: Muscle cramps, fatigue, irregular heartbeat, migraines.
Conditions: Migraines, insomnia, anxiety, high blood pressure, type 2 diabetes.
Exercise recovery: Reduces muscle soreness.

Dosage Guidelines

Adults: 300–400 mg/day (varies by form/health goal).
Upper limit: 350 mg/day from supplements (exceeding may cause diarrhea or toxicity).
Best taken: With food to enhance absorption.

Safety & Considerations

Side effects: Diarrhea (common with oxide), nausea.
Interactions: Can reduce effectiveness of antibiotics (e.g., tetracyclines) or diuretics.
Avoid if: Kidney disease (impaired Mg excretion).
Test first: Check serum Mg levels if deficiency is suspected.

Food Sources

Prioritize dietary magnesium: spinach, almonds, cashews, black beans, avocado, dark chocolate.

N.B: For sleep/anxiety: Glycinate or Threonate.
For constipation: Citrate or Oxide.
Always consult a healthcare provider for personalized advice