Magnesium plays a role in over 300 enzyme reactions in the human body. Its functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system.
Adding a Magnesium supplement may help manage Type 2 diabetes, help ease constipation, improve mental health, assist with sleep regulation, provide relief from migraine headaches, support heart health and strengthen bones.
Magnesium citrate – This one is usually easy to find. It easily absorbs into your digestive tract compared to other options.
Be aware that this supplement is often used as a laxative to relieve constipation. That means that if you’re taking this as a magnesium supplement, it may cause unintended side effects.
Magnesium malate – This is another easily absorbed option. And it’s easier on the digestive system than some other options.
Magnesium lactate – Similar to magnesium malate, this is gentler on the digestive system and is easily absorbed.
Magnesium oxide – This type of magnesium supplement is often used to prevent migraine.
Magnesium glycinate – There’s not enough research to prove, but it’s often believed that this type of supplement has calming properties. That’s likely why magnesium supplements have gotten their reputation as something to help with sleep and anxiety. More research needs to be done to verify if this makes a significant difference.
Each of these types of magnesium has side effects, including upset stomach and diarrhea. And before you take a magnesium supplement, make sure you aren’t taking any antibiotics that might interact negatively with the supplement.
Before taking any supplements, you should talk to your primary care provider. They’ll be able to help you decide what supplement is the best for your health goals.
There are many foods you can eat to reach your recommended magnesium level. Some of the most magnesium-rich foods include:
Brazil nuts - 250 mg in half cup whole
Spinach - 157 mg in one cup cooked
Pumpkin seeds - 150 mg in one ounce
Black beans - 120 mg in one cup
Almonds - 80 mg in one ounce
Cashews - 72 mg in one ounce
Dried figs - 68 mg in 11 dried figs
Dark Chocolate - 64 mg in one ounce
Avocados - 58 mg in one medium avocado
Tofu - 53 mg in 3½ ounces
Salmon - 53 mg in half fillet
Banana - 37 mg in one large banana
Raspberries/Blackberries - 28 mg in one cup
Magnesium Risks
Side effects. Magnesium supplements can cause nausea, cramps, and diarrhea. Magnesium supplements often cause softening of stool.
Interactions. Magnesium supplements may interact with certain medicines, including diuretics, heart medicines, or antibiotics. Check with your health care provider if you are taking any medicine before taking magnesium.
Risks. People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider.
Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Comments