MAGNESIUM SUPPLEMENT: WHAT IS IT, BENEFITS, DOSAGE & MORE
Jul 31, 24 | News | 0 Comments
What is Magnesium?
Magnesium is an essential mineral found abundantly in the human body, playing a pivotal role in over 300 enzymatic reactions. It is involved in processes such as energy production, protein synthesis, and muscle and nerve function. Magnesium is also essential for maintaining healthy bones and a robust immune system.
Dietary sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains. Despite its availability in foods, magnesium deficiency is relatively common, primarily due to poor dietary habits, certain medical conditions, and the depletion of minerals in the soil.
The deficiency of magnesium can lead to a range of health issues, making it vital to understand the different forms of magnesium supplements available, their benefits, and how to use them effectively. In this blog, we will delve into the world of magnesium, exploring its various forms, benefits, and the right dosage for different individuals. We will also highlight one of the best magnesium supplements on the market: Applied Nutrition's Tri-Magnesium Powder.
Types of Magnesium & Ranking
Magnesium supplements come in various forms, each with its unique characteristics and specific health benefits. Understanding these different types can help you choose the most suitable one for your needs.
Magnesium Bisglycinate - 10/10
This form of magnesium (also known as Magnesium Glycinate) is chelated with glycine, an amino acid that facilitates easy digestion and enhances bioavailability. Ideal for supporting muscle function, promoting relaxation, and maintaining overall health, also plays a crucial role in bone formation and the maintenance of strong, healthy bones.
Magnesium Citrate - 9/10
This form of magnesium is bound to citric acid, enhancing its absorption and effectiveness. Ideal for individuals looking to maintain proper magnesium levels and improve their health and vitality, highly bioavailable form that helps with muscle function and energy production. Easily absorbed by the body and often recommended for improving digestion and relieving constipation.
Magnesium Taurate - 9/10
This form is ideal for those seeking a heart-friendly form of magnesium that supports various aspects of health, from cardiovascular function and muscle relaxation to stress reduction and overall well-being.
Magnesium Chloride - 6/10
Magnesium chloride is another highly absorbable form of magnesium. It is commonly used to support overall health and well-being, including improving digestion, maintaining healthy nerve and muscle function, and enhancing hydration. Magnesium chloride can also be applied topically to alleviate muscle soreness and joint pain.
Magnesium Lactate - 6/10
Magnesium lactate is derived from the combination of magnesium and lactic acid. It is easily absorbed and gentle on the stomach, making it suitable for individuals with sensitive digestive systems. This form of magnesium is often used to treat magnesium deficiency and support cardiovascular health.
Magnesium Malate - 6/10
Magnesium malate is a combination of magnesium and malic acid, an organic compound found in fruits, and is known for its potential to support energy production and alleviate muscle pain.
Magnesium Sulfate 6/10
Magnesium sulfate, commonly known as Epsom salt, is a combination of magnesium, sulfur, and oxygen. It is often used in baths to relax muscles, relieve pain, and reduce inflammation. Internally, magnesium sulfate is used as a laxative to relieve constipation. However, its oral use should be approached with caution due to its potent laxative effects.
Magnesium Oxide - 3/10
Magnesium oxide is a common form of magnesium that is used as a supplement and antacid. It has a lower absorption rate compared to other forms and is less bioavailable, often used for its laxative effect.
Magnesium Benefits
Magnesium offers a wide array of health benefits, making it an essential nutrient for overall well-being. Some of the key benefits include:
- Supports Muscle and Nerve Function: Magnesium is crucial for muscle contraction and relaxation, nerve impulse conduction, and normal heart rhythm.
- Bone Health: Magnesium contributes to bone formation and influences the activity of osteoblasts and osteoclasts, cells responsible for bone turnover.
- Energy Production: Magnesium plays a vital role in the production and storage of cellular energy (ATP).
- Cardiovascular Health: Magnesium helps regulate blood pressure, supports healthy heart function, and reduces the risk of cardiovascular diseases.
- Blood Sugar Control: Magnesium is involved in glucose metabolism and insulin regulation, helping to maintain stable blood sugar levels.
- Mood and Mental Health: Magnesium has a calming effect on the nervous system, which can help alleviate symptoms of anxiety, depression, and improve sleep quality.
- Anti-inflammatory Properties: Magnesium helps reduce inflammation, which is beneficial for conditions like arthritis and other inflammatory diseases.
What is the recommended dose of Magnesium?
- Adults over the age of 18: 375mg per day
Is it ok to take magnesium every day?
Yes, it is generally safe to take magnesium every day, provided you do not exceed the upper limit of 375mg from supplements. Most people can safely consume magnesium through a combination of diet and supplements without adverse effects. However, it's crucial to monitor your intake and consult with a healthcare provider, especially if you have any underlying health conditions or are taking other medications.
Always consult with a healthcare provider before starting any new supplement, especially if you fall into one of these categories.
What is the best Magnesium Supplement and why?
Applied Nutrition Tri-Magnesium Powder is a high-quality supplement designed to provide a comprehensive and highly bioavailable magnesium blend. Featuring three forms of magnesium: Magnesium Bisglycinate, Magnesium Citrate, and Magnesium Taurate, this powder ensures optimal absorption and effectiveness. Ideal for individuals seeking to support muscle function, improve sleep quality, and maintain overall health.
Tri-Magnesium is batch tested for athletes and part of the informed sport register, ensuring the quality and safety for all drug tested performance athletes. Currently being used by UFC fighter Paddy The Baddy Pimblett and premiership football team Fulham F.C to name a few.
Our premium tri-magnesium blend provides you with multi-action support for bone health, improved sleep, mood, energy levels, muscle recovery, and protein synthesis in a delicious, refreshing, and easy-to-mix powder.
Magnesium Bisglycinate: 1000mg - Elemental Magnesium - 200mg
Magnesium Taurate: 417mg - Elemental Magnesium - 50mg
Magnesium Citrate: 324mg - Elemental Magnesium - 50mg
- High Absorption: The combination of Magnesium Bisglycinate, Citrate, and Taurate ensures optimal absorption and effectiveness.
- Comprehensive Benefits: This formula supports muscle relaxation, energy production, bone health, and overall metabolic health.
- Gentle on the Stomach: Unlike some other forms of magnesium, Tri-Magnesium Powder is gentle on the digestive system.
- Sleep Support: Magnesium bisglycinate, one of the key ingredients, is well-known for its calming effect on the nervous system, which can help improve sleep quality and duration, making it easier to fall asleep and stay asleep.
- Versatile Use: The powder form allows for flexible dosing and can be easily mixed with water or juice for convenient consumption.
Applied Nutrition's Tri-Magnesium Powder is an excellent choice for those seeking a high-quality, bioavailable magnesium supplement to support their health and wellness journey, including better sleep.
More products that can be used in conjunction with Tri-Magnesium:
Conclusion
Magnesium is a vital mineral with numerous health benefits, from supporting muscle and nerve function to maintaining cardiovascular health and regulating blood sugar levels. Understanding the different types of magnesium supplements can help you choose the most suitable form for your needs, whether you are looking to address a deficiency, improve sleep, or support overall well-being.
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Protein is an essential macronutrient responsible for the growth, repair, and recovery of muscle tissue. When combined with resistance training, protein can enhance the rate of muscle building...
Fuelling Female Strength: Nutrition Tips for Female Performance
Mar 07, 24 | News
This blog will explore some of the key nutritional principles for fuelling female strength, muscle gain and endurance.
Feb 22, 24 | News
In this blog, we will delve into the principles of mindful eating, exploring its definition, significance, and practical applications. We will uncover the reasons why incorporating mindfulness into our eating habits is essential in today's hectic world.
How to Stay on Track with Your Fitness Goals
Jan 22, 24 | News
Whether you're a seasoned fitness enthusiast or just starting, staying on track with your fitness goals requires dedication, commitment, and a strategic approach. This blog aims to provide you with actionable strategies to not only set your fitness goals but also stay firmly on track to achieve them.
A Balancing Act: How to Master Your Macros
Dec 13, 23 | News
One key aspect of a performance-oriented diet is understanding and monitoring your macros. We will dive into what macros are, how to balance them, the difference between macros and calories, and highlight the benefits of macro monitoring.
Nov 28, 23 | News
The menopause refers to the time in a woman’s life when her periods stop as a result of the loss of ovarian reproductive function. This blog is all about the menopause, and how Applied Nutrition can help women with supplementation throughout the transition.
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