Magnesium is naturally present in foods. It is of course preferable that we can get enough magnesium through our diet. If you cannot get enough magnesium that the body needs due to the decrease in food quality in recent years and poor nutrition, it is recommended to use magnesium as a support.
How Much Magnesium Do We Need Daily?
This depends on the gender, age and health status of the person. The amount of elemental magnesium we take daily is important. The average daily requirement is roughly 400 mg for men and 300 mg for women. If magnesium deficiency is considered, it is recommended to use more than the daily requirement. It is important that vitamin D is at an adequate level for the effectiveness of magnesium. When high doses of magnesium are to be taken, it is preferred to be divided instead of taking it all at once.
Which Magnesium Form Should I Use?
The answer to this question depends on what you expect from magnesium use. There may be many complaints such as sleep problems, headaches, muscle cramps, depression, and fatigue. The magnesium form recommended will also change depending on your complaint and your expectations for improvement.
Magnesium is found in supplements in the form of salts. There are inorganic or organic salts.
Inorganic salts have high magnesium content, but low solubility and poor absorption.
There are inorganic magnesium salts such as magnesium oxide, magnesium hydroxide, magnesium sulfate, and magnesium phosphate. Because it remains in the intestine in large quantities, it can also cause complaints such as nausea, gas, and diarrhea. It is more preferred in those with constipation complaints.
Some Of The Organic Magnesium Salts Are As Follows:
Here are some examples of organic magnesium salts:
- Magnesium citrate
- Magnesium malate
- Magnesium glycinate
- Magnesium N-acetyltaurinate
- Magnesium L-threonate
- Magnesium picolinate
- Magnesium aspartate
- Magnesium taurate
Magnesium citrate: It is also preferred for complaints related to muscles. It may be beneficial for muscle pain and cramps in the legs. It can also be used for constipation.
Magnesium malate: It is effective in particular when support is needed for energy production, pain and sensitivity, chronic fatigue and cramp conditions, and insulin resistance. It is especially preferred in cases where energy needs increase.
Magnesium glycinate: It is effective in sleep problems, reducing anxiety, reducing pain, menstrual pain, and migraine headaches.
Magnesium taurat: It may be beneficial for regulating blood sugar, balancing blood pressure, and protecting the heart in cardiac problems.
Magnesium N-acetyltaurinate: It may be effective in migraine treatment, reducing anxiety, memory problems, improving premenstrual symptoms, regulating blood pressure and blood sugar.
Magnesium L-threonate: It improves memory and cognitive functions. It is beneficial in sleep disorders. It may also be beneficial in disorders such as depressive condition, memory loss, stress, and anxiety.
Epsom salt magnesium sulfate: It can be used in body baths. It is preferred when you want to benefit from its local effect, in joint and muscle pain, skin diseases, and fatigue.
What Are The Side Effects That May Occur When Taking Magnesium?
Diarrhea and nausea may occur as digestive complaints.
It would be correct to try different forms of magnesium and find the form that is right for the person.
At What Time Should I Take Magnesium?
- Magnesium absorption is best at 2 hours after a meal.
- It can be recommended to take it in the morning or evening depending on the form of magnesium taken.
- It is recommended to take magnesium glycinate and N-acetyltaurinate in the evening, and forms containing malate or strat in the morning.
- Magnesium should be taken on an empty stomach. Acidity is important for magnesium absorption.
- You should also avoid eating for 1 hour after taking magnesium.
- Combined magnesium forms can be taken in the evening if they do not affect your sleep. However, if it interrupts your sleep or prevents you from sleeping, it is recommended to take it during the day.
What Should Be Considered When Taking Magnesium?
- Those with kidney problems or kidney disease should consult their doctor.
- In cases of myasthenia gravis, atrial fibrillation.
- In case of diarrhoea, it may increase diarrhoea.