Best form of magnesium to take for sleep

Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. If you donвЂ™t have low magnesium levels, no evidence suggests that taking a supplement will provide any measurable benefit. Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue. Based on the limited evidence available, its benefits donвЂ™t justify its cost for many people. Yet, this form is significantly more expensive than other magnesium supplements. One study in 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo ( 26). ItвЂ™s easily absorbed and doesnвЂ™t have the strong laxative effects characteristic of other forms ( 25).Д®arly research suggests that it may promote heart health due to orotic acidвЂ™s unique role in the energy production pathways in your heart and blood vessel tissue ( 25).ДЄs such, itвЂ™s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease. Magnesium orotate includes orotic acid, a natural substance involved in your bodyвЂ™s construction of genetic material, including DNA ( 24). It may be more suitable for those who donвЂ™t tolerate other forms or need to take especially large doses. Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. In a study in 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate had fewer digestive side effects than the control group ( 12).ДЄ few small studies likewise reveal that this form may help treat stress and anxiety, but more research is needed ( 13). This is particularly significant for people who need to take large doses of magnesium regularly or donвЂ™t easily tolerate other forms. Magnesium lactate is easily absorbed and may be a little gentler on your digestive system than other types.

ItвЂ™s less popular as an over-the-counter dietary supplement. Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. This acid is not only produced by your muscle and blood cells but also manufactured for use as a preservative and flavoring agent ( 11). Magnesium lactate is the salt formed when magnesium binds with lactic acid. ItвЂ™s mainly used to raise magnesium levels and treat constipation. Magnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. WhatвЂ™s more, itвЂ™s occasionally marketed as a calming agent to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses ( 5). Due to its natural laxative effect, itвЂ™s also sometimes used at higher doses to treat constipation. ItвЂ™s typically taken orally to replenish low magnesium levels. Some research suggests that this type is among the most bioavailable forms of magnesium, meaning that itвЂ™s more easily absorbed in your digestive tract than other forms ( 4). Magnesium citrate is one of the most common magnesium formulations and can be easily purchased online or in stores worldwide. Artificially produced citric acid is often used as a preservative and flavor enhancer in the food industry ( 3). This acid is found naturally in citrus fruits and gives them their tart, sour flavor. Updated October 15, 2015.Magnesium citrate is a form of magnesium thatвЂ™s bound with citric acid. Magnesium intake and colorectal tumor risk: a case-control study and meta-analysis. Why all migraine patients should be treated with magnesium.

Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies. Magnesium intake and depression in adults. Clinics and Research in Hepatology and Gastroenterology. Efficacy of a simethicone, activated charcoal and magnesium oxide combination (CarbosymagВ®) in functional dyspepsia: Results of a general practice-based randomized trial. Updated October 11, 2019.Д¬offin B, Bortolloti C, Bourgeois O, Denicourt L. Magnesium Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements.

Best form of magnesium to take for sleep