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Depression: Serotonin is a “feel-good” chemical in the brain. Insufficient levels of magnesium seem to reduce serotonin levels. Magnesium may be helpful for treating mild to moderate depression in adults.
Maier JA, et al. (2020). Headaches and magnesium: Mechanisms, bioavailability, therapeutic efficacy and potential advantage of magnesium pidolate. Molybdenum helps make and activate some of the proteins involved in chemical reactions (enzymes) that help with repairing and making genetic material. Good sources of molybdenum Blancquaert L, Vervaet C, Derave W. Predicting and testing bioavailability of magnesium supplements. Nutrients. 2019;11(7):1663. doi: 10.3390%2Fnu11071663 Rondanelli M, Faliva MA, Tartara A, et al. An update on magnesium and bone health. Biometals. 2021;34(4):715-736. doi:10.1007%2Fs10534-021-00305-0
9. The best magnesium tablets for bone and muscle health
Key benefit: Some people are at increased risk of magnesium deficiency, even if they eat a healthy, well-balanced diet. If this is the case for you, magnesium supplements may help. Magnesium flakes and soaks Research has found that magnesium glycinate can help ease pregnancy-induced leg cramps. According to one study, in which 80 pregnant women took 300mg of magnesium glycinate a day, the frequency of cramping, as well as the intensity of leg cramping, reduced by 50%. 13 7. It may help with PMS Research like the study mentioned immediately above has shown that taking magnesium glycinate (250mg a day) helps manage PMS symptoms. 14 Magnesium is believed to be effective at helping lower prostaglandins and easing menstrual cramps. It is also necessary for oestrogen detoxification, which is why it can help ease PMS. Summary Next up, we have magnesium sulphate, but you’ll probably know this as Epsom salts! This is created by combining magnesium with sulphuric acid to form small, colourless crystals. These can be taken as either an oral supplement or in the bath as a transdermal supplement – aka absorbed through your skin. 18
Supakatisant C, et al. (2012). Oral magnesium for relief in pregnancy‐induced leg cramps: A randomised controlled trial.Manganese helps make and activate some of the enzymes in the body. Enzymes are proteins that help the body carry out chemical reactions, such as breaking down food. Good sources of manganese Even though calcium seems to get all the credit for keeping our bones healthy, magnesium is also very important. It plays a key role in the structural development of our bones and teeth. 4 Studies have found that magnesium glycinate can help lessen daytime sleepiness and enhance memory. One piece of research found that taking 125 to 300mg of magnesium glycinate daily helped with short-term memory and IQ. 6,7 2. It may help with blood pressure
But what makes them different? And what sorts of benefits can they offer? We'll delve into the details for you below. Magnesium citrate Moretti A, et al. (2021). What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. only use sauces like soy sauce, brown sauce, ketchup and mayonnaise sparingly, as these are often high in salt Adults should eat no more than 6g of salt a day – that's around 1 teaspoon. On average, we eat 2.1g more salt than we should each day. According to the National Diet and Nutrition Surveys, almost one in eight adults aged 19-46 (13 per cent) obtain less than the lower reference nutrient intake (LRNI) for magnesium, putting them at risk of deficiency symptoms. This rises to one in four (25 per cent) of adults aged 75 and over.Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body. Which is better magnesium citrate or magnesium glycinate?
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