What forms of magnesium we have
1 magnesium citrate
2 Magnesium Taurate
3 magnesium glycinate
4 magnesium lactate
Magnesium is involved in over 300 different metabolic reactions, ranging from the transmission of signals in our brain and nervous system. helps regulating blood pressure.
Magnesium deficiency increases the risk of type 2 diabetes by 70%, so magnesium is a really big topic.
And here we can choose one of the forms of Magnesium and it is Magnesium Taurate. This magnesium contains the amino acid taurine.
Magnesium taurate will provide us not only with magnesium, but also with taurine. This is because taurine helps your body control blood glucose levels.
This is the best form for people suffering from hypertension, blood pressure and, like the aforementioned type 2 diabetes.
Another form we have is Magnesium Citrate.
Magnesium citrate is a magnesium ion combined with citric acid, so if you are supplementing with magnesium citrate not in capsules but in powder, the taste is sour.
Another important form is magnesium glycinate
Magnesium glycinate is an important amino acid that is involved in building proteins in our body. Interestingly, magnesium glycinate, of all forms of magnesium, is the best in improving our sleep quality. Thus, it affects our mental state by alleviating the symptoms of not only insomnia, but also depression, anxiety and stress.
Another important form is magnesium lactate
Some people may have a problem with the effects of magnesium lactate, which may have a laxative effect.
That is why magnesium lactate is best tolerated by our intestines
Although it is not the most digestible form, it is the form best tolerated in terms of high doses.
What are the symptoms of a magnesium deficiency
One of the symptoms is a bad mental state.
Muscle cramps – this is also one of the symptoms of magnesium deficiency, although here it is precisely potassium deficiency that causes muscle cramps, and magnesium deficiency exacerbates these symptoms.
Other symptoms of a magnesium deficiency include blood pressure and heart rate.
Magnesium in supplements is always bound to some molecule,
this molecule is the carrier of this magnesium (of course active)
which is released into an active form in our body.
Regardless of what form of magnesium we choose, remember that each magnesium should contain vitamin B6, because this vitamin increases the absorption of magnesium into our body by up to 60%
People with osteoporosis should take magnesium 2 hours before or 2 hours after taking osteoporosis medications. .
People treating hypertension and heart failure should increase the level of supplemented magnesium, because by taking heart medications or high blood pressure, our body increases the excretion of magnesium from our body.
If your diet is high in magnesium-rich foods, 200 mg per day is enough, but if your diet is poor, it should be at least 400 mg per day for an adult.
Magnesium additionally supports the muscles, reduces fatigue and helps maintain electrolyte balance. It has a beneficial effect on our bones and teeth and is involved in the process of cell division.
It improves circulation, and vitamin B6 improves immunity and hormonal activity.