Magnesium is a vital mineral that supports over 300 bodily functions. From improving mood to sleep, exercise performance, and regulating blood sugar, magnesium plays a crucial role for our body and brain.
Magnesium is found naturally in a variety of foods, such as leafy greens, nuts, seeds, and beans. However, if your diet lacks magnesium, taking magnesium supplements can offer these health benefits. In rare cases, even if an individual has a balanced diet, magnesium deficiency could happen, especially in people with digestive disorders, such as celiac disease and chronic diarrhea. Certain medications, such as diuretics (water pills) and antibiotics, can lower blood magnesium levels. That’s when magnesium supplements become a necessity.
There are numerous types of magnesium supplements available on the market, with each having its own targeted benefits. So getting the right magnesium supplement is important. Also, it is crucial to know the right time to take it to maximize the benefits.
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What is magnesium?
Magnesium is the fourth most abundant mineral in your body. This mineral is crucial for the body’s functions. It supports numerous essential functions in the body and plays a vital role in physical and mental health. Its functions include:
- Supports nerve and muscle function
- Maintains a healthy heartbeat
- Regulates blood sugar levels
- Strengthens bones
- Produces
- Promotes relaxation and sleep
- Reduces inflammation
- Balances electrolytes and hydration
- Supports DNA and protein synthesis
What are the top magnesium supplements available in the market?
Depending on its benefits, there are numerous magnesium supplements available in the market. But identifying the right supplements is crucial for your health.
Dr. Saurabh Sethi, Board-certified gastroenterologist, trained at Harvard and Stanford, has shared four best and worst magnesium supplements, based on his clinical experience and research.
According to him, the best magnesium supplement for sleep is magnesium glycinate. Magnesium glycinate is known for its calming effects and is ideal for those struggling with anxiety, poor sleep, or frequent muscle cramps. This form is highly bioavailable and gentle on the digestive system.
“The best magnesium to use for mental clarity and function is Magnesium L-threonate, as it crosses the blood-brain barrier,” Dr. Sethi says. This supplement is known for its brain-boosting properties. It is especially effective for cognitive and neurological health.
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If you are struggling with constipation, the gastroenterologist recommends magnesium citrate. It is a popular choice to relieve constipation due to its mild laxative effect. It offers good absorption and a lower cost. It is also effective for general supplementation. “In fact, as a gastroenterologist, I use it routinely in my practice for colonoscopy preparations, but the important thing to know is that all of these 3 forms of magnesium will raise magnesium levels in the blood,” the doctor adds. One magnesium supplement he asks to avoid is magnesium oxide, as “it does not get absorbed very well.”