Feeling a little It can be used for relaxation, increased sleep quality, and stress relief. She explains that Milk of Magnesia provides mg of magnesium hydroxide magnesium oxide, plus water per tablespoon. Not all magnesium supplements come in pill form: Magnesium chloride can be absorbed through the skin in a couple different ways.
Both are great for muscle spasms or cramps and are also used for dermatitis, eczema , and acne. You might have some of this variety in your pantry already and not know it. Magnesium sulfate can also be taken orally and causes a laxative effect. Dowd says she's less familiar with other types of magnesium, such as lactate which is used as a food additive and phosphate the form of magnesium found in teeth and bones , and urges you to use magnesium aspartate and glutamate with caution.
Basically, this means your nervous system gets overstimulated. A great reminder that you should check with your doc before adding any supplements to your regimen—even those that you think are totally safe. Because citric acid is a mild laxative, magnesium citrate is a great choice for individuals with occasional constipation. Magnesium oxide is one of the least absorbed forms, but because the oxide molecule is small and compact, it delivers one of the highest percentages of elemental magnesium per dose, making it an effective choice for someone who wants to take as few capsules as possible.
Magnesium glycinate is a gentle form for individuals who are sensitive to magnesium oxide or citrate, as it is less likely to cause a laxative effect. Another gentle form for those sensitive to magnesium oxide or citrate is magnesium malate. In summary, choosing the appropriate form of magnesium is a balance between the desired dose of elemental magnesium, how many capsules the individual is comfortable taking, and understanding any wanted or unwanted effects the mineral may have on the digestive system.
Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Back to Login.
Checking "Remember Me" will let you access your shopping cart on this computer when you are logged out. Magnesium Citrate Magnesium citrate is one of the most popular and easily absorbed magnesium supplements. References 1. Sign In. According to a analysis , there is evidence that magnesium lactate absorbs in the gut easily.
This type of magnesium is a compound of magnesium and malic acid. Some evidence suggests that it is highly bioavailable and that people tolerate it well. A animal study found that out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose.
This may also be true of humans, but human trials are necessary to confirm this. A study in humans reports that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects. Magnesium citrate is a popular form of magnesium. It is often an ingredient in supplements and appears to be easier for the body to absorb than some other forms.
An older study of 46 adults found that magnesium citrate absorbed better than magnesium oxide and magnesium chelate. However, doctors also use magnesium citrate to treat constipation. For some people, this may mean it causes unwanted digestive side effects, such as diarrhea. Some people use magnesium on the skin. The types of magnesium people can use in this way include:. Magnesium chloride is a type of salt that people can find in topical magnesium products, such as magnesium oils and some bath salts.
People use it as an alternative method for getting more magnesium. A review concludes that while there is evidence that the body can absorb a small amount of magnesium through the skin, large-scale studies are necessary to determine its effectiveness. People can also take magnesium chloride internally, as the intestines absorb it well. However, as with some other types of magnesium, it may cause digestive side effects. Magnesium sulfate is the form of magnesium in Epsom salts.
Many people add Epsom salts to baths and foot soaks to soothe aching muscles. However, there is little high quality evidence showing that the body can absorb much magnesium from magnesium sulfate baths. Several types of magnesium can help treat constipation, such as magnesium citrate. Other types may have utility as medical treatments.
Doctors may use magnesium oxide to treat constipation or as an antacid for heartburn or indigestion. Magnesium oxide is also present in some dietary supplements. However, the body does not absorb this form of magnesium well, according to a analysis. This type of magnesium is a compound of magnesium and taurine.
Limited evidence suggests it may have the potential to lower blood pressure and protect the cardiovascular system. Authors of a animal study report that magnesium taurate reduced high blood pressure and heart damage in rats that had taken a toxic substance. The researchers conclude that this shows the potential of magnesium taurate as a cardioprotective nutritional supplement.
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