Did you know magnesium assists more than 300 enzymes to support various functions in the body? It helps build proteins and strong bones, regulates blood sugar and blood pressure, and promotes healthy muscle and nerve function.
Many foods, like legumes, dark green leafy vegetables, fish, poultry, nuts, and seeds, are packed with magnesium. Adequate intake of these magnesium-rich foods can help reduce the risk of deficiency and related symptoms, such as muscle cramps, fatigue, an irregular heartbeat, and neurological issues. However, for those who do not get enough of this mineral from foods, supplementation is often recommended by doctors. But it is important to know that there are many types of magnesium, and each has its own benefits.
Also Read: Your Hair Loss May Be Due To Magnesium Deficiency: Here’s How To Handle It
Magnesium Oxide (MgO)
This is one of the most common forms of magnesium supplement made with ions of magnesium and oxygen. It is taken orally to relieve digestive problems, such as constipation, indigestion, and heartburn. Additionally, a study published in the journal Acta Neurologica Belgica found that magnesium oxide was as effective at treating migraine headaches as valproate sodium, a medication primarily used to treat the condition.
Magnesium Citrate
Magnesium citrate is composed of magnesium and citrate ions and is known to have laxative effects that help relieve constipation. It is also said to manage blood pressure levels, regulate blood sugar levels, and help prevent arrhythmia, or an abnormal heartbeat. In fact, a study published in the journal Nutrients found that high magnesium intake is associated with a lower risk of Cardiovascular Diseases (CVDs).
Magnesium Sulphate
Also used externally in baths, Epsom salt, or magnesium sulphate, is a form of magnesium that helps in relieving constipation and is used in the prevention of seizures in eclampsia/preeclampsia, which is characterised by high blood pressure during pregnancy, according to StatsPearls Publishing.
Magnesium Chloride
Formed with magnesium and two chloride ions, magnesium chloride is a safe supplementation option and is said to treat type 2 diabetes, high blood pressure, osteoporosis, and migraines. However, research suggests that magnesium chloride is more likely to induce gastrointestinal side effects, like upset stomachs, diarrhoea, nausea, and vomiting, than other forms of the mineral.
Also Read: Magnesium Deficiency: Warning Signs Of Low Magnesium Levels
Magnesium Glycinate
From managing pain to promoting bone health to relieving anxiety and reducing the symptoms of depression, magnesium glycinate is said to provide several health benefits. While a review published in the Journal of Primary Care and Community Health suggests that it can help treat fibromyalgia, a long-lasting pain disorder, another study published in Medical Hypotheses found that giving 125–300 mg of magnesium glycinate and taurinate helped improve symptoms in people with major depression.
Magnesium L-Threonate
This form of magnesium is said to boost brain health and improve cognitive functions. A study published in the journal Nutrients also suggests that it can reduce the risk of depression, Alzheimer’s disease, and age-related memory loss.
Magnesium Malate
Magnesium malate is formed with the combination of magnesium and malic acid, found in certain fruits and vegetables. It helps reduce inflammation in the body, reduces symptoms of depression, and may also benefit people with fibromyalgia.
Magnesium Taurate
Magnesium taurate is made of magnesium and taurine, which is an amino acid. According to an animal study published in the journal Biomedicine and Pharmacotherapy, magnesium taurate (MgT) was found to lower blood pressure, reduce oxidative damage, and protect the eyes from cataracts.
Do You Need Supplementation?
According to the Harvard T.H. Chan School of Public Health, the Recommended Dietary Allowance (RDA) of magnesium for adults 19–51 and older is 400–420 mg daily for men and 310–320 mg for women. Those who are pregnant and lactating may require about 350–360 mg and 310–320 mg daily, respectively.
While eating magnesium-rich foods is the best way to fulfil your daily magnesium requirements, some people may require supplementation to prevent deficiency, according to Nutritionist Saloni Jhaveri from Conscious Food, Mumbai. These include people with medical conditions, such as gastrointestinal disorders, kidney disease, or uncontrolled diabetes; those on certain medications, such as certain diuretics; pregnant and lactating women; and those engaging in intense physical activity.
The nutritionist further advised that supplementation should only complement a healthy diet without any intention to replace foods.