The best form of magnesium to take
Epsom salts are another form of topical magnesium that can be absorbed into the body during an Epsom salt infused bath. It can occasionally be found and used in a topical form to pinpoint and treat sore muscles. It commonly comes in a pill form and it is commonly derived from seawater. Magnesium chloride is easily obtainable over the counter as an antacid, a promoter of bone health to combat osteoporosis, and a mild laxative. Magnesium Citrate is not intended for long term use unless it is recommended by a doctor. It is commonly used as a laxative for constipation and it takes effect anywhere from half an hour to six hours after ingestion. This form of magnesium comes as a powder or gel that is meant to be mixed with water and drank. Low magnesium levels can still be possible while taking magnesium oxide. It has the highest levels of elemental magnesium, however, it is not readily bioavailable as a supplement because much of it is flushed out of the body due to its laxative effect. Magnesium oxide is most commonly chosen as a form of heartburn and indigestion relief. However, the intensity and appearance of these side effects depend on the individual. Side effects commonly include gastrointestinal upset or diarrhea and they are short term. It is important to be mindful of other medications you are taking, preexisting health conditions, and possible drug interactions before adding magnesium supplements to your diet. High doses of zinc can disrupt the body’s absorption and lead to low levels of magnesium even when it is being taken as a supplement. Finding the best forms of magnesium supplements can be difficult, so it is best to educate yourself on all forms before choosing the right one for you.
Since the amount of magnesium that is bioavailable through foods can be low, it is easier and more effective to take magnesium supplements. The difficulty with obtaining enough magnesium through diet alone is the body only absorbs about 30% to 40% of all forms of magnesium found in foods. Foods that are more processed, like breakfast cereals, will often have magnesium fortified into them and if they do it should be apparent in the nutritional content column. Legumes, leafy vegetables, cashews, whole grains, and even animal products contain magnesium. Many different types of magnesium can be found in a variety of foods, especially those high in fiber.
Avoiding Magnesium Deficiency Through Diet This means it is safe to research and purchase magnesium supplements to maximize your health. Since magnesium levels are well balanced by the body, toxicity through high doses is highly unlikely as long as supplements are taken as directed. However, dietary surveys from the FDA show that a majority of individuals in America do not track their magnesium intake, take supplements, or get the recommended daily amount of magnesium. The recommended amount is between 400 mg to 420 mg of magnesium for an adult male and 310 mg to 320 mg of magnesium for an adult female. Magnesium deficiency contributes to healthcare issues like muscle weakness, heart disease, and even type 2 diabetes.
❖ Maintaining heart rhythm and promoting heart health ❖ Transporting calcium and potassium across cell membranes in the nervous system ❖ Regulating blood pressure and cardiovascular health Magnesium serves in the important functions of
THE BEST FORM OF MAGNESIUM TO TAKE FULL
The impact magnesium has on the human body is seldom discussed, even in health classes, so it is not uncommon for the full range of its benefits to go unacknowledged by most people. It is the foundation of our growth and a key element in our everyday function. Magnesium is an essential mineral in the human body.