Magnesium supplements, how to choose them

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Robert Maurer
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Magnesium is a mineral of which the our body needs to stay healthy.


In fact our body uses magnesium in one wide range of biochemical functions such as muscle contraction, salt and water balance, cellular energy production and is also essential for the digestive system, the nervous system and the heart system.

Magnesium occurs naturally in the form of magnesium salt therefore, being a salt, it is composed of an acid which has the function of transporting the substance in our organism.


If we have the presence of a salt so we will have a greater or lesser cellular absorption capacity of the substance itself.

This cell absorption index is one of the parameters which are mentioned in order to better choose your magnesium supplement

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Magnesium: supplementation in the diet

Our body receives magnesium through the transformation of the foods we ingest in our daily diet.

Remember that foods rich in magnesium are green leafy vegetables such as spinach, chard, broccoli but also dried fruit such as hazelnuts, almonds, walnuts, pumpkin and sunflower seeds are rich in magnesium.

Excellent integration into one's diet fish such as herring and cod as well as whole grains as they contain good amounts of magnesium.


In the event that the choice of foods does not lead to high amounts of magnesium or even in the case of specific health problems, we can decide to take a natural magnesium supplement.

 

Read also Magnesium supreme against fatigue >>

 


Many types of magnesium ... how to choose?

There are numerous substances mainly in the form of salt that contain magnesium in different percentages. Let's get to know the magnesium salts and some advice for their use ...

 

Magnesium chloride

Magnesium chloride has the chemical formula composed of a molecule of magnesium linked to 2 of chlorine and 6 of water.

For this structure it is the best in water solubility and it is also highly bioavailable. This is why it is easily taken by mouth and the body is able to absorb it in large quantities without wasting energy.

It is recommended for those with problems related to dehydration such as after a sports competition, a convalescence in which we sweated a lot due to fever but it is also useful in premenstrual problems and for those with potassium and calcium deficiencies.

Instead the people they have problems with kidney stones or stomach acid they must avoid magnesium chloride.

This form of magnesium is easily purchased in specialized stores, we can find in the form of coated capsules, powder or other form which can be dissolved in water due to its high solubility.


 

Magnesium oxide

Magnesium oxide is preferably recommended when we want to do an intestinal cleansing e its action is considered similar to a purgative.

Indeed this form of magnesium produces oxygen in the intestine and leads to a strong laxative action.

Magnesium oxide is rich in magnesium but it is not very soluble in water and its bioavailability is also very poor so we can say that it is not one of the best sources of supplementation for magnesium.


 

Magnesium citrate or "Magnesium Supermo"

Magnesium citrate is also a well absorbable salt with good bioavailability. According to studies this magnesium is 4,5 times more absorbed by the body compared to magnesium oxide and also contains the 16% elemental magnesium.

Its function is that of alkalize the body and especially the urine. It is recommended in case of constipation, uric acid and cystine stones as well as being useful at a general level against inflammation since it shifts the pH towards alkalinity.

In the country, magnesium citrate is sold under the registered trademark of "supreme magnesium" and is readily available in health food stores and natural supplement stores.


 

Magnesium pidolate

Magnesium pidolate is a organic salt in which pidolic acid is present.

Its absorption is very rapid since its entry into the cell is favored by its chemical structure. This allows one fast integration of magnesium with the cells of our body.

Magnesium pidolate comes recommended for PMS and also against migraine attacks.

It is also great for quickly supplementing magnesium when it is there deficiency of this mineral and therefore when you have symptoms of hypomagnesia. These symptoms usually appear as physical and mental fatigue, muscle fatigue, irritability and nervousness. 

 

Organic magnesium

Organic magnesium or magnesium lactate is highly soluble in water and it also has excellent absorbability in the body.

It is mainly used to nourish the skin and to integrate calcium in addition to magnesium. In fact, in addition to the health of the epidermis, magnesium lactate it is indicated for muscle cramps and for heartburn or other small gastric problems.


 

Magnesium sulfate

Magnesium sulfate is always a salt associated with an acid and is used precisely in the form of salt.

Its bioavailability is considered low when taken orally and in hospital in fact its administration is intramuscular or intravenous.

The dietary supplement of magnesium sulfate is best known with the name of "English salt" or Epsom Salt.

Mainly used for its laxative action, it is recommended when we want to do a liver and gastrointestinal cleanse.

 

Read also Magnesium sulphate to purify the liver >>

 

Photo: PRZEMYSLAW PRZYBYLSKI / 123rf.com

 

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