Magnesium is having a little bit of a second within the highlight and we’re right here to get the solutions to your questions with regards to the advantages, how you can take it, issues to pay attention to and the way to decide on the fitting type… since you wish to skip the one which has you working to the toilet! We caught up with award-winning complement formulator, registered dietary therapist and founding father of Inessa, Aliza Marogy to debunk some widespread misconceptions and what you really want to know earlier than supplementing so you will get essentially the most out of taking it.
There’s plenty of hype on social media about magnesium proper now… to begin with, what position does it play in our well-being?
Magnesium is an important mineral that’s necessary to our total well being and well-being. It’s concerned in quite a few physiological processes, taking part in a job in over 300 enzymatic reactions within the physique – but many people aren’t getting sufficient. Research present that it may well promote restful sleep, contributes to wholesome bones, tooth and muscle tissue, and may soothe and help temper. As well as, a key operate is its involvement in vitality metabolism and protein synthesis, so should you’re feeling a bit lacklustre, it’s value contemplating your consumption, because it’s been proven to assist optimise vitality ranges.
Are there various kinds of magnesium?
Dietary supplements are available in many various types, every with its personal properties and advantages. Some varieties are extra bioavailable – that means they’re extra readily absorbed by the physique.
One of many much less fascinating negative effects of magnesium is that it may well have a laxative impact, however this isn’t a problem with all sorts, and dosing performs a job, too. Among the commonest types present in dietary supplements embody:
1. Magnesium oxide – the most affordable and commonest type present in dietary supplements. It has a excessive magnesium content material by weight, however is poorly absorbed, and is extra more likely to trigger digestive upset than different varieties.
2. Magnesium citrate – higher absorbed and tolerated than oxide and is an effective all-rounder for serving to help wholesome ranges.
3. Magnesium glycinate – chelated with the amino acid glycine, which boosts its absorption and reduces its laxative impact. It’s usually used for leisure, muscle cramps, and ease anxiousness.
4. Magnesium threonate – a more recent supplemental type, which is exclusive in that it may well cross the blood-brain barrier and is believed to help cognitive operate. It’s additionally been studied for its potential to assist with anxiousness and melancholy. Together with bisglycinate, it’s the most effective type to assist leisure, relieve stress, and help high quality sleep.
5. Magnesium bisglycinate – extremely bioavailable and effectively tolerated by those that discover that another types trigger gastrointestinal upset. It’s usually used for its calming properties, making it one other good selection for these affected by stress and insomnia.
Varieties which are extra simply absorbed by the physique, similar to citrate, glycinate, and threonate could also be simpler than these which are much less bioavailable, similar to oxide. Nonetheless, in making a selection, potential negative effects and particular person well being and wellness wants must also be thought-about.
What signs may counsel somebody could also be poor?
True magnesium deficiency – which needs to be recognized and managed by a medical skilled – is uncommon, and totally different from having suboptimal consumption. The latter is extra widespread and estimated to have an effect on round 50% of People. Whereas UK knowledge is missing, we are able to assume related as we comply with comparable food regimen and life-style patterns.
Signs of deficiency embody irregular coronary heart rhythm, muscle cramps and tremors, numbness and tingling and character modifications.
Provided that it’s concerned in so many various capabilities within the physique, having sub-optimal ranges – versus deficiency – can current in quite a lot of methods, from recurrent migraines and low temper, to cramping, fatigue, poor blood sugar management, osteoporosis and insomnia.
Is there something you want to pay attention to earlier than supplementing it?
Magnesium dietary supplements can work together with some medicines, and will not be appropriate for these with sure well being circumstances – similar to these affecting kidney operate. So it’s greatest to test together with your prescribing physician earlier than beginning any new complement.
Can anybody take a magnesium complement and are there any dangers of “overdosing”?
Though dietary supplements are typically thought-about secure for most individuals (see query above for contraindications), taking an extra may cause negative effects. Overdosing may end up in signs similar to diarrhoea, nausea, vomiting, and, in extreme instances, cardiac arrest. It’s value noting that in line with a 2015 EFSA ( European Meals Security Authority) report, poisonous hypermagnesaemia is simply seen at oral doses higher than 2,500 mg. In line with the UK Division of Well being and Social Care, taking lower than 400 mg per day is deemed secure for most individuals.
What advantages could be seen with magnesium supplementation?
Supplementation could enhance vitality ranges, help muscle and nerve operate, and assist regulate blood strain and blood sugar ranges. It might additionally assist alleviate signs of PMS and migraines and enhance sleep high quality, particularly when taken at night time.
What time of day is greatest to take a magnesium complement?
It’s a kind of dietary supplements that may be taken at any time of day – the most effective time is basically the one that you simply’ll bear in mind. Some individuals want taking it within the morning alongside different merchandise that they could be utilizing, however I normally advise taking it earlier than bedtime, to advertise leisure and help high quality sleep.
Can we naturally improve ranges by food regimen?
Ingesting our vitamins by meals is at all times greatest, although many individuals could not get sufficient of this important mineral from their food regimen alone. Dietary supplements needs to be used to help – and never instead of – a nutritious diet. Meals which are naturally excessive embody darkish leafy greens, avocados, nuts and seeds, legumes, entire grains, and oily fish. Nonetheless, the amount of magnesium in our meals can fluctuate relying on elements together with soil high quality, and processing and manufacturing strategies.
What’s your favorite strategy to take magnesium?
I take two Inessa Magnesium capsules half-hour earlier than bedtime. The distinctive 3 type mixture of threonate, bisglycinate and pure citrate from purified sea water makes a big distinction to the depth of my sleep. It’s well-absorbed and simple on the intestine.