Thus, it can increase patients’ survival rate and quality of life.
11) Magnesium chloride
Magnesium chloride occurs from the combination of magnesium salt and chlorine.
According to a study from Germany, this combination is one of the best dietary supplements you can consider.
Magnesium chloride is well absorbed in your digestive system.
When it comes to uses, magnesium chloride can treat low Mg levels, heartburn, and even constipation.
Generally, this magnesium supplement comes in tablet, capsule, and topical forms.
In another study from Germany, this magnesium supplement can also treat sore muscles. Still, more research is needed to prove this claim.
12.) Magnesium gluconate
This is a form of magnesium supplement, which is magnesium bound to citric acid and gluconic acid.
Generally, this magnesium compound works by increasing the magnesium levels in the body caused by kidney disease.
One of the common forms of this medication includes vials and ampoules.
13.) Magnesium aspartate
This magnesium compound works by preventing low magnesium levels in patients with kidney disease, stomach upset, and indigestion.
According to some experts, Mg aspartate is highly bioavailable, especially in oral form.
Foods Rich in Magnesium
There are different types of magnesium products on the market, and if you want to skip these magnesium compounds, you might want to consider foods rich in magnesium.
Some of these foods include the following:
Dark leafy vegetables
Avocados and bananas
Nuts and seeds
Tofu and Legumes
Magnesium intake through these foods can offer the same, and sometimes, better benefits than supplements.
Some of these benefits include energy production and bone health support.
Magnesium Supplements: How to Use
Products or supplements, containing magnesium, sold in the market should be used with caution.
If you want to increase your magnesium intake through these supplements, understand that the daily recommended dietary allowance is 310-320 mg per day for women and 400-420 mg per day for men.
If you will use one to get enough magnesium for your body, make sure to take it with meals.
According to some experts, doing this can increase the absorbability of the supplements.
Concerning time, you can take these supplements or products any time of the day, as long as you can commit to consistency.
Indeed, getting enough magnesium is vital for one’s body to function properly.
Aside from supporting heart health, magnesium can also increase energy production, support bone health, and prevent diabetes.
Furthermore, there are different types of magnesium compounds.
Each of these offers different, unique benefits.
When taking any of these, one should consider the proper dose to avoid side effects.
If you prefer to avoid these supplements, you can also increase your Mg intake by consuming whole foods such as whole grains, some fruits, and dark leafy veggies.
Frequently Asked Questions (FAQs)
What other supplements can I use to support proper bone function?
Aside from magnesium, you can consider taking vitamin D supplements to improve your bone and joint health.
What is the magnesium type that is best absorbed in the body?
Magnesium citrate is the type of Mg that is best absorbed by the body. Aside from this, this type is also widely accessible.
What is the common side effect of magnesium?
Too much magnesium can cause an irregular bowel movement. Thus, before taking one, you should know the required dosage for you.
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