Sep 15, 2022 23:00:00

Which type of ``magnesium supplement'' should be taken to improve sleep and reduce anxiety?

Scientific media Live Science summarizes the benefits of correct intake of magnesium, which is said to improve sleep, reduce anxiety, and reduce symptoms such as

restless leg syndrome .

Best magnesium supplement 2022: Boost energy and aid restful sleep | Live Science
https://www.livescience.com/best-magnesium-supplement

More than 300 enzymes in the human body require magnesium. Foods rich in magnesium include legumes, brown rice, green leafy vegetables, whole grains, and dark chocolate. However, studies show that nearly half (48%) of the US population does not meet their daily intake of magnesium. A study published in the open access, peer-reviewed scientific journal Nutrients also found that low magnesium intake was associated with Alzheimer's disease, insulin resistance, type 2 diabetes, high blood pressure, cardiovascular disease, migraines, and ADHD. They are more likely to develop chronic diseases such as

Adult men aged 19-30 need 400 mg of magnesium per day, and women in the same age group need 310 mg. After age 31, this requirement is 420 mg for men and 320 mg for women. If you don't have enough magnesium, you can get enough of the essential minerals by taking magnesium supplements.

However, since the mineral comes in multiple forms, it can be difficult to know which magnesium supplement to take. For example, magnesium citrate tends to be one of the most available forms in the body and is easily absorbed by the body. However, if you have a sensitive stomach, it may be better to take a magnesium malate supplement. And magnesium oxide tends to be used for digestive problems and heartburn rather than to cure deficiencies.

That's why Sophie Medlin, a registered dietitian, has compiled a list of recommended magnesium supplements.

◆Pure Encapsulations Magnesium Supplement (Citrate)

Pure Encapsulations is a trusted supplement manufacturer whose products are designed in collaboration with medical and nutritional experts and are of the highest quality, Medlin said. One serving of this Pure Encapsulations Magnesium Citrate supplement provides 150mg, which is 36% of your daily intake of magnesium. Gluten-free, non-genetically modified (NON-GMO), and hypoallergenic, it can be said to be a suitable supplement for vegans. Also, since it is coated with a capsule, it is easy to drink and it seems that it is completely tasteless. It should be noted that it is somewhat expensive and not suitable for people with weak stomachs.

◆ Nature's Bounty Magnesium Supplement (Magnesium Oxide)

Nature's Bounty is also a trusted supplement manufacturer with decades of experience in making supplements, and only uses ingredients from suppliers who meet both their Quality Assurance and GMP standards . The supplement contains as much as 500mg of magnesium per tablet, which is more than the recommended daily intake. However, magnesium oxide is less available in the body than other forms of magnesium such as citric acid and malic acid, and may not be fully absorbed by the body.

However, Nature's Bounty's supplements combine affordable prices with high quality, and are NON-GMO, soy-free, gluten-free, and free of artificial flavors and sweeteners.

A magnesium supplement from Thorne Research (powder magnesium, chelated glycinate)

Thorne Research's powdered magnesium is recommended for those who have trouble swallowing tablets. Thorne Research recommends mixing one scoop with 8 ounces of water per day, or as recommended by a healthcare professional. Powdered magnesium also has the advantage that it can be mixed with juice or another powdered supplement. Due to its high solubility, it is highly absorbable and has less laxative effects than other magnesium supplements.

Thorne Research's powdered magnesium also contains glycine. Glycine helps the body relax and promote stress reduction, so the supplement can also help support restful sleep, explains Thorne Research. Also note that Thorne Research's powdered magnesium is sweetened with fruit juice concentrates. The supplement is NSF certified as gluten-free, dairy-free, and soy-free.

◆Vital Nutrients Magnesium Supplement (Glycinate/Malate)

The best magnesium supplement for sensitive stomachs is the Vital Nutrients supplement. In Vital Nutrients supplements, magnesium is combined with glycine, a non-essential amino acid that functions as a calming neurotransmitter, and malic acid, an acid found in fruits and also found in the cells of the human body. Two tablets provide 240mg of magnesium, which is 57% of the recommended daily intake. The size of the tablet is not as small as 2 cm, but since it is coated with a capsule, it is said that it is 'not difficult to swallow.' It is gluten-, dairy-, peanut-, tree-nut-, soy- and egg-free, making it suitable for vegans. It is also NON-GMO and contains no artificial flavors, sweeteners or dyes.

◆ Now Foods liquid magnesium (liquid)

Now Foods is a family-owned supplement manufacturer that has been selling supplements since 1968 with the goal of providing 'superior quality products at affordable prices.' All of their products are

USDA certified organic, non-GMO and gluten-free.

Now Foods Liquid Magnesium is perfect for those who have trouble swallowing pills, providing 133mg of magnesium per bottle, which is 32% of the recommended daily intake. Although it uses natural minerals collected from the Great Salt Lake, it is highly concentrated and has a strong taste, so it is recommended to mix it with juice or food to mask the mineral flavor. .

The characteristics of each type of magnesium are as follows.

Magnesium citrate:
Highly bioavailable and most common form.

Magnesium glycinate:
It is known to be highly bioavailable and less likely to cause diarrhea, making it suitable for people with gastrointestinal sensitivities.

Magnesium sulfate:
Also known as Epsom salt, it is sometimes used in baths to relieve muscle pain.

Magnesium malate:
In a form suitable for sensitive stomachs, studies have shown that taking magnesium malate along with several vitamins causes few gastrointestinal problems.

Magnesium chloride:
It is frequently included in skin care products and topical supplements, but its oral bioavailability needs further research.

Magnesium oxide:
Due to its low bioavailability, it is rarely used to treat magnesium deficiency. However, in some cases it is used to treat digestive problems and heartburn.

“Magnesium oxide and magnesium citrate are commonly used as laxatives to treat constipation,” Medlin said. may cause unintended side effects,” he said. Additionally, Medlin recommends not taking more than 400 mg of magnesium per day, as it can cause symptoms such as diarrhea, nausea, and abdominal cramps. ``I think 200 mg of magnesium in supplements in a balanced diet is generally a safe enough way to take it,'' Medlin said.