Magnesium occurs naturally in a large number of vegetables and fruits, nuts, grains, milk, dairy products and fish. Individuals following a balanced diet rarely experience magnesium deficiency.
However, intake of certain medicines and certain underlying diseases might accelerate magnesium loss, leading to magnesium deficiency. A fat rich diet might slow down magnesium absorption. Magnesium present in foods might be destroyed due to excess cooking.
Magnesium deficiency is associated with irregular heartbeat, weakness of muscles and physical discomfort. Magnesium supplements are prescribed for people who have a risk of developing deficiency of this essential mineral.
Types of magnesium supplements:
Magnesium supplements are available as magnesium citrate, magnesium taurate, magnesium oratate, magnesium glycinate, magnesium oxide and magnesium malate. Magnesium citrate is a widely used supplement.
Despite their high price, chelated magnesium supplements such as magnesium taurate, magnesium oratate and magnesium glycinate are recommended for easing magnesium absorption. Magnesium in these supplements is bound to nitrogen or amino acids to prevent interaction with other chemical compounds.
Chelated magnesium is usually recommended for people suffering from severe magnesium deficiency. Around 5 per cent of elemental magnesium present in magnesium oxide supplement could be absorbed in the intestines. It might help people with mild magnesium deficiency.
Magnesium citrate and magnesium oxide act as laxatives. These supplements are not suitable for people with diarrhea or loose stools. Magnesium malate is noted for its energy boosting property. It is recommended for treating chronic fatigue. It is especially beneficial for people suffering from fibromyalgia.
Harmful magnesium supplements:
Magnesium glutamate and magnesium aspartate might produce toxic side effects that might cause harmful neurological problems.
How to take magnesium supplements:
It is safe to take magnesium supplements either with meals or in between meals. Certain magnesium supplements might cause diarrhea when taken on empty stomach. Insomniacs might enjoy a sound night’s sleep by taking magnesium supplements before going to bed.
Normal doses of elemental magnesium in supplements rarely produce side effects. In a small number of cases, magnesium supplements might cause breathing difficulties, dizziness and muscle paralysis. Excess magnesium intake usually does not cause complications in people with normal kidney functions. The excess magnesium is flushed out from the body through urine.