They are absorbed by plant roots as bivalent cations (Mg++ and Mn++). Useful for those who want to take as few a number of capsules as possible, because the oxide molecule is small and delivers more magnesium per dose.Magnesium (Mg) and manganese (Mn) are essential plant nutrients.
Suggested uses: Heartburn and indigestion, constipation, migraine (including pre-menstrual).Smaller dose of elemental magnesium per capsule, so a daily dose is more likely to involve multiple capsules.Suggested uses: Occasional constipation, depression and anxiety.See our quick guide on magnesium forms and suggested applications: Magnesium citrate Common forms of magnesium that you’re likely to see on a supplement label include magnesium citrate, oxide, glycinate and malate. The product you choose may also be influenced by the dose you’ll need, and how many capsules you’re willing to take. If you’ve been advised to take a supplement, it’s important to select a high-quality product that supplies the form of magnesium that is most likely to benefit the condition you want to address (see table). To ensure you’re getting adequate amounts of magnesium, include a wide selection of the following foods in your daily diet: These include high intakes of caffeine and zinc supplementation.
Other aspects of our diet can affect how efficiently we absorb magnesium. Nutritional surveys support this, with reports of low magnesium levels among young adults in their 20s, especially women. What are the top food sources of magnesium?Īlthough found in a number of foods, including green leafy vegetables, nuts and seeds, unless you’re eating a varied diet you may not achieve the recommended daily amount of 270mg (women). Interesting studies suggest magnesium alone and in combination with vitamin B6 may help alleviate some of these symptoms. May alleviate pre-menstrual syndrome (PMS)įor many women of reproductive age, the strains of cyclical anxiety, stress, mood swings and bloating as well as menstrual migraine have a significant impact on quality of life. For the rest of us, magnesium may also be a useful sleep aid, because it helps quieten the nervous system, creating a calm and relaxed disposition. A study looking at the effect of magnesium on a group of 60-80 year olds suggests the mineral may help reverse these changes. May improve sleepĪs we age, we experience changes in our sleep patterns. However, evidence supporting the use of supplementation to prevent or reduce symptoms is, currently, limited. Magnesium deficiency appears to play a part in the development of migraines and headaches. There are also wider cardiovascular benefits, with higher magnesium intakes linked with reducing the risk of strokes. May lower blood pressureįor those with hypertension, magnesium may help regulate blood pressure. Magnesium has been shown to have a mood-improving effect with benefits achieved both with or without the use of antidepressant medication. Adequate magnesium may also play a part in keeping our muscles strong and healthy this is an important strategy for preventing falls and fractures in the older population. This is because magnesium is involved in bone formation through its influence on bone turnover, as well as its role in potentiating vitamin D. May strengthen bones and protect against osteoporosisĪ number of population studies have reported positive associations between magnesium intake and bone mineral density in both men and women. What are the health benefits of magnesium? 1.
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