Types Of Magnesium And Their Uses
Different forms of magnesium are absorbed differently and offer varied benefits:
Magnesium Type Primary Use Absorption Notes
Magnesium Glycinate Relaxation, sleep support Well-absorbed Less likely to cause digestive issues
Magnesium Citrate Constipation relief Good Can cause bowel movements
Magnesium Oxide Constipation, heartburn Lower Often used as a laxative
Magnesium Chloride Depression (mild to moderate) Good Also found in topical forms
Magnesium Malate General health, muscle function Readily absorbed Remains bioavailable for hours
Magnesium-L-Threonate Sleep quality, cognitive function Crosses blood-brain barrier Often used in studies for sleep and stress
Dosage And Considerations
Recommended daily magnesium intake for adult women is 310-320 mg and for men is 400-420 mg. The upper limit for supplemental magnesium is 350 mg per day. It’s crucial to consult a healthcare provider before starting any magnesium supplement, especially if you are on other medications, as magnesium can interfere with certain antibiotics or thyroid medications. Excessive intake from supplements can lead to side effects like diarrhea, nausea, and muscle weakness, and in severe cases, irregular heartbeat.
Sources
The Best Time to Take Magnesium for Maximum Benefits, Good Housekeeping.
Are you taking your supplements correctly? Nutritionist reveals the best time to have vitamin D, magnesium, omega-3, Hindustan Times.
When to Take a Magnesium Supplement, Cosmopolitan.
The Best Time To Take Magnesium for Sleep, Muscle Recovery and More, Yahoo.
When Is the Best Time to Take Magnesium?, TODAY.com.