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What Is Magnesium? Benefits of Magnesium?

Risks Or Side Effects

Magnesium is a star among minerals and is becoming more well-known as a nutritional supplement. The reason is that as high as 75 percent of the population suffers from a deficiency in magnesium. This article will explain what magnesium is. And the advantages of this mineral.

What Is Magnesium?

Magnesium is essential for many vital bodily functions, such as:

Controlling blood sugar

Protein synthesis

Supporting muscles and nerves

It is already available in various food items, such as leafy vegetables and cereals. Manufacturers might include the mineral in fortified food products like cereals.

It is important to get enough magnesium from food since food includes many important nutrients to your health, including vitamins, proteins, and minerals. But, many people don’t eat sufficient magnesium-rich food and could benefit from supplements.

What Are the Benefits of Magnesium?

Experts believe that many individuals within America U.S. aren’t eating enough foods containing magnesium. Adults who don’t get the recommended dosage of magnesium may develop increased inflammation indicators. Inflammation, as a result, is linked to major illnesses like diabetes, heart disease, and some cancers. Additionally, magnesium deficiency appears to be an essential risk factor for osteoporosis.

Benefits of Magnesium

There’s evidence to suggest that eating foods rich in magnesium and other minerals may prevent high blood pressure among people with prehypertension.

Injections or intravenous magnesium are used to treat other ailments like eclampsia in pregnancy or severe asthma attacks. Magnesium is also a significant ingredient in several antacids and laxatives.

Serious magnesium deficiencies are extremely rare. It is more likely to happen in those who are:

  • Suffering from kidney problems.
  • Suffering from Crohn’s disease or other digestive disorders that can affect you.
  • Suffering from parathyroid issues.
  • Used certain medications to treat cancer and diabetes.
  • Are older adults
  • Abuse alcohol

Some health professionals suggest that patients with those conditions should have magnesium supplements.

Which magnesium supplement is the best?

Choosing magnesium supplements and sources is so tricky that even insiders are challenged to determine the right one. Our opinion is that the magnesium supplement you consume daily is the most effective option.

Which magnesium supplement is the best?

When purchasing magnesium, it is important to consider the following aspects:

  1. The magnesium content in the elemental form
  2. Magnesium compound
  3. Absorption (bioavailability)
  4. Compatibility
  5. Dosage Form
  6. Price ratio

Types Of Magnesium Compound 

Pure magnesium is not suitable as an ingredient in food supplements. It is inherently unstable and reactive. Magnesium is also an element of magnesium in nature.
There are many magnesium compounds. Each has a different therapeutic effect in terms of absorption rate and impact. Here’s a short explanation of magnesium compounds. Many other magnesium compounds are available; however, the most important ones are listed here.


Magnesium Glycinate

Magnesium in the form of organically bound magnesium glycinate can have a euphoric effect and calms the nerves. Because it is bound to the amino acid glycine, it is, without a doubt, the most effective magnesium for our modern lifestyle, characterized by tension and stress. Best magnesium glycinate supplements are one of the most tolerated magnesium and are, therefore, perfect for those who are sensitive. It is incredibly high in bioavailability as well as an excellent cost-performance ratio.

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Magnesium Citrate

Best magnesium citrate supplements can be one of the most well-known and popular magnesium compounds. The combination of magnesium with citrates produces the organically linked magnesium citrate. It is a well-tolerated type of magnesium. Magnesium citrate is a great way to counteract a magnesium deficiency. When taken in large doses, it could cause a laxative effect for some individuals. Magnesium citrate has high bioavailability and an excellent cost-performance ratio.

Magnesium Aspartate

The bonding of magnesium to aspartic acid (an amino acid) produces the organically bound magnesium aspartate. It has a high bioavailability as well as a favorable cost-performance ratio. However, aspartic acid can cause unwanted side effects in specific individuals. There could be a feeling of anxiety, nervousness, or any other mental disorder. It is only possible to determine whether you can manage magnesium aspartate by attempting it yourself.

Magnesium Malate

Malic acid (malate) is a vital component of energy production within the body. Linking magnesium to malic acid is the most effective magnesium to help you get increased energy. It’s also ideal for those suffering from fatigue, fibromyalgia and muscular pain. Magnesium malate can be tolerated and has a high bioavailability and a great cost-performance ratio.

Magnesium Oxide

Magnesium oxide is a mineral with low bioavailability but a high magnesium level in its elemental form. It is an excellent choice for those who may experience constipation but must consume magnesium simultaneously. Magnesium oxide is an effective laxative but unsuitable for long-term usage. It is, therefore, not recommended if you’re lacking in magnesium since there are more effective magnesium-based substances.

Form Of Magnesium

Best magnesium supplements can be found in a variety of varieties, including:

  • Tablets
  • Powder
  • Liquid
  • Capsules

Recommended Dietary Allowance (RDA)

It includes magnesium that you obtain from the foods you eat and any supplements you use.


Age – 51 years and over: 420 mg
Age – 31 – 50 years : 420 mg
Age – 19 – 30 years : 400 mg
Age – 14 – 18 years: 410 mg
Age – 9 – 13 years: 240 mg
Age – 4 – 8 years: 130 mg
Age – 1 – 3 years: 80 mg
Age – 7 – 12 months: 75 mg


Age – 51 years and over: 320 mg

Age -31 – 50 years: 320 mg

Age 19 – 30 years : 310 mg

Age -14 – 18 years: 360 mg

Age – 9 – 13 years:240 mg

Age – 4 – 8 years: 130 mg

Age – 1 – 3 years: 80 mg

Age – 7 – 12 months:75 mg

When Is The Best Time To Take Magnesium Supplements

The best thing to do is to take supplements in the same order each day to create a routine and reduce the chance for someone to overlook taking the supplement.

When Is The Best Time To Take Magnesium Supplements

Furthermore, individuals should consume magnesium supplements for a minimum of 4 to 6 hours before taking antibiotics such as quinolone or tetracycline at least two hours following the treatment.

However, doctors advise that individuals should not consume magnesium supplements within two hours of taking oral bisphosphonates like Fosamax.

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Magnesium’s Natural Source

The magnesium-rich natural food sources include:
Peas, beans, and soybeans
Whole grain cereals
Whole foods are always the best option. Magnesium can get lost during processing and refinement.

Risks Or Side Effects

  • Patients suffering from intestinal diseases, diabetes, kidney disease, or heart disease should avoid taking magnesium before consulting their physician.
  • Magnesium supplements can trigger nausea or cramps as well as diarrhea. Magnesium supplements are often responsible for constipation.
  • Magnesium supplements can interfere with certain medications like diuretics, heart medications and antibiotics. Consult your healthcare doctor if you’re using any medicines before taking magnesium.


Signs of an overdose of magnesium may include vomiting, nausea and low blood pressure. It can also cause muscle weakness and fatigue. When doses are extremely high, magnesium can cause fatality.

Final Words

Magnesium is an essential mineral for the health and well-being of the human body. But, many people do not get enough of the mineral in foods and may require supplements. There are many magnesium supplements you can purchase online through the internet.

However, excessive amounts of magnesium can result in nausea, abdominal cramps, and diarrhea. It is recommended to consult an expert in the field before deciding to supplement with magnesium.

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