Magnesium is an essential mineral that helps maintain healthy muscle and bones. Sometimes it can be difficult determining how magnesium can help and which kind of magnesium to take. There are different types of magnesium and it’s important to take the one that’s right for you for good health.
What are the Different Types of Magnesium?
Magnesium is a nutrient necessary for healthy muscles, such as the heart. It is also an integral part of transmitting electrical signals throughout the body. If you want to decrease the likelihood of developing serious heart-related conditions like high blood pressure, stroke, and atherosclerosis, consider taking a general magnesium supplement. However, there are different types of magnesium and it’s important to fine the one that’s the best one for you.
Magnesium supplements may be needed if there is a magnesium deficiency. Symptoms of a magnesium deficiency include anxiousness, fatigue, numbness in the extremities, irritability, constipation and muscle cramps.
Those most at risk for developing a magnesium deficiency are women over 40 years of age, persons of African descent and those with alcoholism.
| Read more about the 6 Signs of Magnesium Deficiency |
If you are experiencing a decreased supply of blood to the heart, you may want to consider taking magnesium with calcium. Research has shown that higher levels of magnesium is related to a lower risk of ischemic heart disease and cardiovascular disease. Both of these heart diseases are in part a result of a decreased supply of blood to the heart.
For those wanting to improve their lipid profile, 365 mg of magnesium per day is recommended.
Magnesium for Migraines
If you have ever experienced a migraine, you know how completely debilitating one can be. Many suffers experience severe pain, nausea, vomiting, light sensitivity, and sound sensitivity. The impact goes beyond the sufferer as migraines can result in missed work days and lost wages. Research into the use of magnesium supplements is reporting encouraging results.
For instance, researchers are have found decreased levels of magnesium are related to migraines. In fact, research suggests magnesium can help treat migraines and prevent them. By extension, foods rich in magnesium may help decrease symptoms experienced by migraine sufferers.
Premenstrual syndrome and magnesium
Women can benefit from magnesium with calcium citrate. During the second half of the menstrual cycle, levels of magnesium drop, worsening the discomfort associated with premenstrual syndrome (PMS).
From breast tenderness to bloating to weight gain to insomnia to leg swelling, PMS is an extremely uncomfortable and often emotionally and physically exhausting, monthly occurrence. Fortunately, taking a magnesium supplement can help.
Additionally, supplementing the magnesium with vitamin B6 has been shown to provide added relief. Finally, magnesium research has been effective in reducing the retention of water and improving mood.
Depression and Magnesium
Research has shown if you are younger than 65 years old and you have a low level of magnesium, you may have as much as a 22-percent higher risk of developing depression. This is because magnesium is critical for mood and brain function.
However, magnesium can help. In fact, one study showed a daily dose of 450 mg improved the moods of adult research participants suffering from depression. In fact, a general magnesium supplement helped as much as those in the control group who received prescription anti-depressant drugs.
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Magnesium for Inflammation
Low levels of magnesium have been shown to contribute to chronic inflammation. Chronic inflammation is linked to obesity, chronic disease, and aging-related disorders. In fact, magnesium supplements have been shown to reduce markers of inflammation in individuals with pre-diabetes, primarily overweight older adults.
Different Types of Magnesium
There are over eight different types of magnesium and out of the various types of magnesium, there are three that prove most beneficial for the human body to function at its best: magnesium oxide, magnesium malate, and magnesium threonate.
Magnesium oxide is available over the counter and is effective for those with constipation, high blood pressure, menstrual cramps, and asthma. Magnesium oxide supplements can be found in most over the counter multivitamins and as a stand alone supplement.
Magnesium threonate enables the availability of magnesium on a biological level, which means that it enables the brain to make sufficient usage of the mineral and reaches the cells of the brain.
Magnesium threonate is used to improve brain health. It is used to help persons with learning disabilities and those who have suffered from short term and long term memory loss. It is also taken to help individuals improve their energy levels when awake and their ability to adapt to comfortable sleeping patterns.
Magnesium malate is combined with malic acid and malic acid is found in many fruits that include apricots, blackberries, grapes, lychees, nectarines, oranges. This form of magnesium is used to improve energy levels, decrease muscular pain from diseases that affect the nervous system (ex: fibromyalgia and multiple sclerosis). Magnesium malate is also available without a prescription from a doctor.
Lastly, there is magnesium citrate, which is actually a type of laxative that is usually in a liquid or powder form, combined with citric acid. This might be recommended by your doctor if you struggle with constipation, or if you need to empty your bowels before a procedure. For example, if you need help with digestive issues or constipation, you can take brands like Natural Calm, which is magnesium citrate with citric acid.
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