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Magnesium Supplements – Which One Is Right For You?

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Magnesium Supplements – Which One Is Right For You?
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What about magnesium supplements?

If you’ve been advised to take a supplement, it’s important to select a high-quality product that supplies the form of magnesium that is most likely to benefit the condition you want to address (see table). The product you choose may also be influenced by the dose you’ll need, and how many capsules you’re willing to take. Common forms of magnesium that you’re likely to see on a supplement label include magnesium citrate, oxide, glycinate and malate. See our quick guide on magnesium forms and suggested applications:

Magnesium citrate.
Suggested uses: Occasional constipation, depression and anxiety.
Smaller dose of elemental magnesium per capsule, so a daily dose is more likely to involve multiple capsules.
Magnesium oxide.
Suggested uses: Heartburn and indigestion, constipation, migraine (including pre-menstrual).
Useful for those who want to take as few a number of capsules as possible, because the oxide molecule is small and delivers more magnesium per dose.
Magnesium chloride.
Suggested uses: Heartburn, constipation
Used in topical applications to ease muscle soreness.
Magnesium lactate.
Suggested uses: stress, anxiety.
Gentler on the digestive system, so useful option if you need to take high doses.
Magnesium malate.
Suggested uses: Heartburn, fatigue.
Gentler on the digestive system and is less likely to cause laxative effects.
Magnesium taurate.
Suggested uses: Heart arrhythmia, brain function, regulates blood sugar.
Magnesium L-threonate.
Suggested uses: Depression, memory loss (including age-related).
Magnesium sulfate (epsom salts).
Suggested uses: Bath and foot soak to ease muscle aches, relaxation and stress relief, constipation.
Magnesium glycinate.
Suggested uses: Heartburn, sleep, mental calm and relaxation, anxiety and depression.
Magnesium orotate.
Suggested uses: Heart health, energy support.
Although magnesium supplements are well-tolerated by most people, some people experience symptoms such as nausea and diarrhoea. In order to minimise the risk of side effects, take the supplement with food and away from medication. High doses (more than 400mg) are more likely to cause digestive upset and currently there is insufficient evidence to support what the effects of high doses may have over time. Always keep to the directions on the label and refer to your GP or health professional if you are unsure.

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Robert Dunfee