Magnesium is an essential building block for the body that helps with bone development and blood regulation, helps synthesize DA, and with muscle and nerve function. It’s an element present in foods, but understanding which foods contain the compound helps ensure you get a sufficient level of the vital mineral.  

When the body is deficient in magnesium, it will feel the repercussions, often with fatigue and nervousness.  

These symptoms are usually uncommon since most people get what they need of the mineral from their meal plan or by taking a supplement to assist with a deficiency. Go here to learn the advantages of having magnesium. 

Many foods are high in this element, including dairy products as a primary resource, as well as nuts, legumes, and seeds, which are abundant sources. In addition, leafy greens, including kale and spinach, consist of high amounts of the compound.  

When consuming greater amounts of these food groups, it can undoubtedly assist with improved wellness. Still, you could require additional supplementation to fill a void if you don’t meet the daily recommended amount.

Supplementing With Magnesium in Your Diet Plan 

When you find your diet plan is not providing sufficient amounts of magnesium or finding the right foods to supply the mineral is challenging, taking a trusted magnesium supplement like Natural Calm can help to give your body the amount it needs.  

Even if you aren’t noticing symptoms of a deficiency, ensuring you consume an adequate supply of the compound is vital. When you add magnesium supplements to your wellness regimen, you’ll notice several options on the market.  

They come in a variety of types made distinct by the specific carrier or what is bound to the element. Magnesium citrate, for instance, is a common example with citric acid as the bond. Again, there are many magnesium supplements, some more readily absorbed by people than others. 

Depending on what’s binding them, the health benefits and side effects will also be unique for each. As a rule, most types have a laxative effect to some degree. 

Magnesium chloride 

When you bind magnesium with chlorine, magnesium chloride is readily absorbed by the digestive tract. The supplement assists with the deficiency but also boasts of helping with issues that develop from excessive stomach acid or problems with heartburn. 

Magnesium citrate 

This compound is among the most common of the supplements, with some believing it has “superior bioavailability” compared to other supplements. Its laxative effect is noted to be particularly strong, so much so that a high dose is considered to be beneficial for treating constipation. 

Magnesium lactate 

This supplement is used for comparable purposes to the other options, but it touts a gentler choice for the digestive system than most magnesium supplements. The binding substance with this element is lactic acid. 

Magnesium malate 

Magnesium combined with malic acid has some researchers pursuing the notion that this particular substance could have increased bioavailability, but these studies are inconclusive. Aside from the higher levels of bioavailability, studies suggest the malate might have a less notable impact on the digestive system. 

Individuals who have experienced difficulties with other magnesium supplements seem to have minimal problems with this option. 

Magnesium orotate 

The binding agent with this supplement is Orotic acid. Researchers have found the supplement promising in a few ways, but it’s particularly important with the “microbiome-gut-brain axis.”  

The indication is this is a feedback system that corresponds between psychological wellness and components of the digestive system. The supplement boasts of encouraging positive gut health, thereby improving overall wellness experiences.  

Because of its high bioavailability, this supplement benefits those deficient in the mineral. This supplement boasts a lower laxative effect than other options, making it less effective for symptoms of constipation. 

Magnesium oxide 

Oxygen is the binder with this supplement studied for possible effects with type 2 diabetes. The results have been conflicting. Still, the supplement has other properties, including laxative and antacid benefits.  

It’s indicated this form has lower bioavailability with the probability that it would be less effective in handling a deficiency. 

Magnesium sulfate 

This supplement combines magnesium with sulfur and oxygen. It’s also referred to as Epsom salt. 

Studies have been performed to show the benefits of this product in the treatment of symptoms associated with migraines, asthma, anxiety, and depression. Some of these were performed with the substance administered intravenously. 

Further research is necessary to understand the actual effects of the supplement for these conditions. 

Magnesium taurate 

Taurine, the amino acid, is used to bind with the mineral in this supplement. Again, the objective is to treat deficiency, but it’s also considered for constipation and stomach acidity.  

Research is available to show potential in assisting with some cardiovascular treatments, but these were not human studies. More research needs to be performed to see how these studies translate. 

What Are the Benefits of Magnesium 

Magnesium plays a lot of different roles in the body, almost like a helper. Still, unfortunately, many people don’t get enough of this mineral, with roughly half of this country’s population getting lower than half of the recommended daily allowance. Find tips on what you should know before taking magnesium at https://www.rd.com/list/know-before-taking-magnesium-supplement. 

For this reason, many people choose to supplement to make up for their deficiency and gain the full benefit of the compound. Here are some benefits you can expect when you get an adequate supply of the mineral. 

Managing blood sugar 

This compound has a role in managing the insulin in your body, the hormone responsible for controlling blood sugar. With sufficient magnesium in the body, insulin is better controlled, allowing the blood sugar to level out more effectively. 

Stress management 

Stress is a condition that affects a majority of the population, considering life’s hectic pace. When you don’t have an effective way to cope, it can become chronic, eventually leading to general health repercussions.  

One factor is that it can cause the body to use more magnesium than usual, limiting the mineral’s ability to perform its typical tasks within the body. The mineral boasts the capacity or reducing stress hormone release. It helps keep the body calm, managing its stress response. 

Depression/anxiety 

It’s suggested that magnesium helps with the regulation of mood and brain function. It plays a part in how neurotransmitters are released and used within the brain to influence emotions and moods. The indication is that with sufficient magnesium, people could feel less sadness or anxiety. 

Healthy bones 

The mineral is actually stored within your bones and plays an integral role in bone health. The supplements boast of the potential for reducing the risk of fractures and improving bone density. The mineral aids in regulating vitamin D and calcium, each critical in building strong bones. 

Headaches 

Research suggests that individuals dealing with a deficiency in magnesium can be at a higher risk of suffering from headaches. It’s further indicated these people would benefit from a magnesium supplement since the mineral has an effect on the brain’s blood vessels and neurotransmitters. 

The compound blocks the signals that create migraines and prevents the narrowing of the blood vessels, commonly resulting in headaches. 

Healthy blood pressure 

Blood is able to flow easier, helping to decrease pressure because magnesium aids in blood vessel widening and relaxing. If the lanes on a roadway were wider, traffic would be able to move seamlessly. It’s suggested that getting the mineral from food is the best way to obtain it when trying to lower blood pressure. 

Research doesn’t show that the supplements have a major impact on blood pressure except in cases where the individual has insulin resistance or is prediabetic. 

Magnesium in foods is probably more effective in lowering blood pressure due to the high levels of antioxidants, phytochemicals, and fiber, things not found in the supplements. 

Sleep 

Research is still out on the full effects of magnesium on sleep, but anecdotally, some people have found that the supplements do help with their sleep patterns. Many people nowadays struggle with sleeping through the night; most have interrupted sleep primarily due to stress. 

Magnesium helps calm the nervous system and relax muscles, which can help a person wind down at the end of a long day. In addition, the mineral plays a part in the regulation of the GABA neurotransmitter, which is responsible for bringing the body to a state of relaxation and encouraging sleep.  

Final Thought 

When taking magnesium, people are discouraged from increasing doses; more doesn’t equate to better when taking supplements, vitamins, or herbs. In fact, the greater the dose, the less magnesium is absorbed. 

When starting a new regimen, it’s always suggested to start small and build up gradually. When taking the supplement, it’s further recommended to take it with food to avoid the possibility of diarrhea. 

There’s no better time of day. If you have a wellness regimen set up already when you take other vitamins and minerals, include this with your standard routine. Some people, however, prefer to take this supplement in the evening since it relaxes the body and helps prepare them to go to sleep.