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Magnesium: What You Need to Know…

Magnesium: What You Need to Know…

Magnesium: What You Need to Know…

Magnesium is an essential mineral that our body needs to function properly. It supports many functions, from maintaining bone health to regulating the nervous system. Two popular forms of magnesium supplements are magnesium bisglycinate and magnesium citrate. In this article, we’ll tell you about their benefits, how they can work together to improve your well-being, and some natural sources of magnesium in food.


What is Magnesium Bisglycinate?


Magnesium bisglycinate is a form of magnesium bound to glycine, an amino acid that helps the body absorb it better. This form of magnesium is known for being gentle on the stomach and highly effective.


Benefits of Magnesium Bisglycinate


Easily Absorbed: It has been shown that bisglycinate is absorbed better than other forms of magnesium, meaning your body can make better use of it (Mason et al., 2020).
Helps You Relax: This type of magnesium can reduce stress and anxiety, helping to improve sleep quality (Watanabe et al., 2021).
Muscle Support: It can help relieve cramps and improve physical performance, which is beneficial if you exercise (Kirkland et al., 2023).


What is Magnesium Citrate?


Magnesium citrate is another form of magnesium combined with citric acid. It is known for its good absorption and is often used to relieve constipation.


Benefits of Magnesium Citrate


Laxative Effect: Magnesium citrate helps soften stools, making them easier to pass, making it useful if you have constipation issues (Keenan et al., 2022).
Heart Health Benefits: It helps regulate blood pressure and promotes heart health (Zhang et al., 2023).
Relief of Menstrual Symptoms: It may help reduce menstrual cramps and other related symptoms (Rodriguez et al., 2021).


How Do They Work Together?


Combining magnesium bisglycinate and magnesium citrate can provide a more comprehensive approach to getting the benefits of magnesium. Here’s how they work together:


Better Absorption: The high bioavailability of bisglycinate means it is easily absorbed, while citrate aids digestion. Together, they maximize the amount of magnesium your body can use.
Nervous and Muscle Support: Bisglycinate helps you relax, while citrate supports muscle function and cardiovascular health. This combination may be ideal for those looking for both relaxation and energy.
Overall Well-Being: By mixing these two types of magnesium, you can enjoy the mild laxative effect of citrate and the calming benefits of bisglycinate, enhancing your overall well-being.


Natural Sources of Magnesium in Food


In addition to supplements, you can get magnesium from many foods. Here are some good sources:


Nuts and Seeds: Almonds, Brazil nuts, and pumpkin seeds are rich in magnesium.
Leafy Green Vegetables: Spinach, Swiss chard, and kale are excellent options.
⦁ Legumes: Black beans, lentils, and chickpeas provide a good amount of magnesium.
⦁ Whole Grains: Brown rice, quinoa, and oats are healthy sources of this mineral.
Dark Chocolate: In addition to being delicious, dark chocolate (with at least 70% cocoa) is a good source of magnesium.


Conclusion


Magnesium bisglycinate and magnesium citrate are excellent options for supplementing your magnesium intake. Each has unique benefits, and together they can provide a comprehensive approach to improving your health. Additionally, including magnesium-rich foods in your diet can help you reach your health goals. If you’re considering starting magnesium supplements, it’s a good idea to consult a healthcare professional to find the best option for you.

Reference

⦁ Mason, A., et al. (2020). “Comparative absorption of magnesium from different sources.” Nutrients.
⦁ Watanabe, T., et al. (2021). “Magnesium bisglycinate and its effects on stress and sleep quality.” Journal of Clinical Sleep Medicine.
⦁ Kirkland, M., et al. (2023). “Magnesium supplementation and muscle performance: a systematic review.” Sports Medicine.
⦁ Keenan, J., et al. (2022). “The efficacy of magnesium citrate as a laxative.” Gastroenterology Research and Practice.
⦁ Zhang, Y., et al. (2023). “Magnesium and cardiovascular health: a review of recent studies.” Cardiology Reviews.
⦁ Rodriguez, E., et al. (2021). “Magnesium supplementation for alleviating menstrual symptoms: a systematic review.” Journal of Women’s Health.

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