What is the best form of magnesium to absorb

#What is the best form of magnesium to absorb how to

1 Studies estimate that 75 percent of Americans do not meet the recommended dietary allowance of magneisum, 2 which has raised concern about the health effects of magnesium deficiency. It is distributed approximately one half in the bone and one half in the muscle and other soft tissues less than one percent is in the blood. Magnesium is the fourth most abundant essential mineral in the body. Food sources of magnesium include green leafy vegetables, nuts, legumes, and whole grains. Because magnesium is excreted renally, it should be used with caution in patients with kidney disease.

Although it is safe in selected patients at appropriate dosages, magnesium may cause adverse effects or death at high dosages. The use of magnesium for constipation and dyspepsia are accepted as standard care despite limited evidence. Other areas that have shown promising results include lowering the risk of metabolic syndrome, improving glucose and insulin metabolism, relieving symptoms of dysmenorrhea, and alleviating leg cramps in women who are pregnant. Studies have shown the effectiveness of magnesium in eclampsia and preeclampsia, arrhythmia, severe asthma, and migraine. This has led to an increased awareness of proper magnesium intake and its potential therapeutic role in a number of medical conditions. Research has shown that the mineral content of magnesium in food sources is declining, and that magnesium depletion has been detected in persons with some chronic diseases. See our most current Magnesium Supplements Review, and check out our Top Pick for highest quality and value.Magnesium is an essential mineral for optimal metabolic function. Our tests have also revealed supplements that simply contain less magnesium than claimed, are contaminated with lead, or are tablets that fail to properly disintegrate - suggesting that they may not fully deliver their ingredients.ДЄlthough magnesium is often sold in combination with calcium, it may be best to take these minerals separately when taking high doses, as they can compete for absorption.ДЄlso, keep in mind that magnesium supplements should be used with caution by people with certain medical conditions (see Concerns and Cautions).

We've occasionally come across magnesium and other mineral supplements that are incorrectly labeled - leading you to think you are getting more magnesium than you really are (see What to Consider When Buying for an example of such a label). When looking at a label, be sure it lists the amount of actual magnesium (or 'elemental' magnesium) per dosage unit.

#What is the best form of magnesium to absorb how to

Second, it's important to choose a magnesium supplement that provides the right dose of magnesium to suit your needs and does not exceed the upper tolerable intake level for magnesium and cause adverse side effects (see Dosing and how to take). Also be aware that one popular form of magnesium has been shown, as a tablet, to absorb so much water from the air that it can ruin itself and other supplements around it (see Choosing the right form of magnesium and Storage for details). Some forms, such as magnesium orotate, are much more expensive than others without added benefit. Other forms may be best suited for use as laxatives, or for reducing the frequency and severity of migraines. Some forms, such as magnesium citrate and magnesium chloride, are absorbed better than others - and magnesium chloride is less likely to cause diarrhea and other side effects. But here is some of the good general advice found in our Review:ДЇirst, choose a form of magnesium that matches the reason you're taking it. If you are a CL member, you can check out our latest Review and Top Pick. Making matters worse, in our tests and comparisons of magnesium supplements, we've found that you can spend nearly 42 cents to get the same amount of magnesium that you can get for just 3 cents.

Choosing a magnesium supplement can be tricky due to the many different forms of magnesium (e.g., magnesium aspartate, bicarbonate, carbonate, chloride, citrate, gluconate, hydroxide, lactate, malate, orotate, oxide, taurate, threonate, and trisilicate) and wide range in suggested serving sizes (from less than 50 mg to over 1,000 mg).