The standard mineral magnesium has been round because the daybreak of time, but it’s surprisingly buzzy these days. And right here’s the explanation: Scientists hold discovering extra superb issues the nutrient can do—all the things from easing anxiousness and bettering sleep to stopping coronary heart arrhythmia in postmenopausal ladies. However earlier than you attain for a complement, we’re right here with a little bit PSA. “Magnesium can be a laxative,” cautions Robert J. Malcolm III, MD, a Pennsylvania-based gastroenterologist with St Luke’s College Well being Community. Um, does taking magnesium make you poop? “It can, but not all types of magnesium have that effect. You just want to make sure you choose the right type of magnesium for your health goals,” says the doc, who helped us put collectively a helpful information.
How a lot magnesium ought to ladies take day by day?
Since our our bodies want magnesium to carry out tons of of various capabilities, specialists urge ladies to get not less than 320 milligrams of magnesium a day from meals like beans and greens (males want 420 milligrams). “And it has been shown that 550 milligrams of magnesium is something that can protect the brain from aging,” based on double-board-certified doctor and vitamin skilled Amy Shah, MD. But specialists say not less than half of us fall quick. Dietary supplements might be a straightforward option to fill the hole and do nice issues to your physique. However earlier than you begin taking one, take a look at this checklist of choices (and examine together with your physician too!).
The most effective magnesium for constipation aid
“If you want magnesium to make you poop, I recommend magnesium hydroxide,” says Dr. Malcolm, noting that it’s the energetic ingredient in Milk of Magnesia. “It draws water into the colon, which helps you go in a gentle way.” A typical dose: 350 milligrams a few times a day till the issue passes.
Dr. Malcolm provides that magnesium citrate might have an identical impact, however use warning. Whereas it’s a readily absorbed type of magnesium and fantastic as a dietary complement for some, “it can be a very strong laxative.” In greater doses, it’s even utilized in bowel prep options to clear you out earlier than a colonoscopy. “You’ll want to skip it if you’re prone to loose stools.”
One it’s best to positively skip: magnesium oxide. Research present it’s not properly absorbed, so advantages are restricted. Plus, “because it’s poorly absorbed, it can cause diarrhea if you have a sensitive GI tract,” Dr. Malcolm notes.
The most effective magnesium for sleep, anxiousness and menopause
Magnesium glycinate is magnesium certain to the amino acid referred to as glycine, making it simply absorbed and unlikely to loosen stools, says Dr. Malcolm. The combination of magnesium and glycine is confirmed to have a soothing impact on the physique, with a 2024 evaluate within the journal Cureus noting {that a} day by day dose considerably or very considerably improved anxiousness for as much as 75.3 % of individuals. “It helps with sleep, anxiety, stress”—all of the issues that occur throughout perimenopause and menopause, says Dr. Shah in her viral TikTok movies on the subject, revealing that magnesium glycinate is the one she takes as a lady going by perimenopause herself.
Weight Loss
May Magnesium Be the Key That Unlocks Weight Loss For Girls Over 50? Dr. Carolyn Dean Says “Yes!”
The mineral dials down stress and strikes blood sugar into cells the place it may be became power
The most effective magnesium for muscle and joint ache
Epsom salt is magnesium sulfate, and Dr. Malcolm is a giant fan. “People think of it as old fashioned, but it can provide real relief,” he says. Simply add 1-2 cups to bathtub water and soak for as much as 20 minutes. A research within the Worldwide Journal of Well being Sciences and Analysis discovered the technique was considerably higher at decreasing ache and boosting mobility in arthritis sufferers in comparison with plain water, probably due to magnesium’s enjoyable and anti inflammatory results. Dr. Malcolm additionally finds it might probably assist scale back the discomfort of hemorrhoids and itchy pores and skin.
One tip: Sip a cool drink throughout or after your bathtub to remain well-hydrated, as Epsom salt can draw some fluid out of the physique. Dr. Malcolm additionally advises you to not take magnesium sulfate orally until instructed to take action by a health care provider.
The most effective magnesium for mind well being and power
Magnesium threonate is a comparatively new type of the nutrient created by scientists to cross the blood-brain barrier extra simply, “meaning more magnesium actually reaches your brain,” based on purposeful medication skilled and Younger Perpetually creator Mark Hyman, MD.
Analysis is in early levels and extra is required, however outcomes up to now are promising. A 2022 research within the journal Vitamins linked magnesium threonate to dramatic will increase in reminiscence and studying in comparison with a placebo. Bonus: 2024 findings within the journal Sleep Drugs discovered it helped of us get deeper sleep and really feel better power and application.
Wellness
The Finest Time To Take Magnesium for Sleep, Muscle Restoration and Extra
There’s been quite a lot of buzz about magnesium on social media these days, together with “hacks” for the perfect time to take it. However does timing actually matter as a lot as we predict it does? (Spoiler alert: It could possibly.) First, let’s get clear on what precisely magnesium is: This important mineral is essential for a number of processes in […]
The most effective magnesium for coronary heart well being and blood sugar
A mixture of magnesium and the amino acid taurine, magnesium taurate is linked to raised blood sugar management and many coronary heart advantages (like decrease blood strain, diminished harm in periods of hypertension and a capability to stop irregular heartbeats).
A small USDA-led research even discovered magnesium supplementation resolved “heart flutters” in postmenopausal ladies consuming a low-magnesium weight loss program. Far more human analysis is required to know why, however if in case you have coronary heart or sugar considerations, ask your physician if magnesium taurate is likely to be best for you.
Ideas for choosing the proper magnesium complement
You need to get between 350 and 550 milligrams a day by weight loss program and supplementation, based on Dr. Shah. And research present you’re probably already getting about 200 to 250 milligrams a day from meals like almonds (80 mg per oz.), cooked spinach (78 mg per ½ cup), black beans (60 mg per ½ cup), yogurt (42 mg per cup), bananas (32 mg. per medium fruit), potato (48 mg. per medium potato) and darkish chocolate (64 mg per oz.). A 200-300 milligram day by day complement might provide help to fill any gaps in your magnesium consumption, however all the time speak to your physician earlier than taking a brand new complement and ask about the appropriate dose for you.
It definitely might be definitely worth the effort, although. As Dr. Shah has shared: “Many of my patients, including myself, have found magnesium to be a game changer.”
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This content material is just not an alternative to skilled medical recommendation or prognosis. All the time seek the advice of your doctor earlier than pursuing any therapy plan.
