Magnesium is an essential nutrient found in whole grains, nuts and green vegetables. According to the University of Maryland Medical Center, most people don't get enough magnesium from their diets; however, a magnesium deficiency is rare. Deficiency tends to occur in people with medical disorders such as irritable bowel syndrome. Magnesium supplements are available in several different forms including magnesium glycinate, gluconate and citrate. These supplements may differ in their delivery and in their effects on your body. Speak with your physician before using any dietary supplement.
Magnesium Glycinate
Magnesium glycinate is a chelated form of magnesium. This type of magnesium is also less likely to cause diarrhea, a common side effect of some types of magnesium supplements. Chelated supplements may be easier for your digestive system to absorb. The drawback with the use of a chelated version of magnesium is the additional cost; magnesium glycinate is the most expensive form of this mineral.
Magnesium Gluconate
Magnesium gluconate is a prescription version of magnesium used to treat deficiencies caused by excess excretion or impaired absorption. According to the National Institutes of Health, magnesium gluconate is administered orally as a pill or liquid, taken two to four times a day. Unlike the chelated magnesium glycinate, magnesium gluconate can cause side effects such as diarrhea and gastrointestinal distress. You can generally reduce these symptoms by taking the medication with food. You can also purchase magnesium gluconate in tablet form, crush it and mix it with food.
Uses and Dosages
Both magnesium glycinate and gluconate are used to treat a deficiency of this mineral. The recommended daily dosage of supplemental magnesium is 320 to 400 milligrams daily. This is much less than the average daily magnesium intake from food in people living during the early 1900's, when most people consumed approximately 500 to 1,200 milligrams of magnesium daily -- nearly 10 times the amount you get from food now, according to 2006 information from the University of Mary Washington.
Considerations
Symptoms of a magnesium deficiency, according to the University of Mary Washington, include anxiety, depression and decreased insulin production. Boiling vegetables leaches the magnesium out into the liquid. Stress releases stress hormones that also cause magnesium loss. High calcium intake interferes with calcium absorption. If you have kidney disease, you should not take magnesium or any other supplement without the express approval of their doctor. Taking too much magnesium can cause loose stools or diarrhea. If you are a diabetic, supplements might lower your blood sugar too much.
References
- University of Mary Washington: Magnesium
- University of Maryland Medical Center: Magnesium
- University of Wisconsin School of Medicine and Public Health: An Integrative Approach to Recurring Headaches
- University of California San Francisco: Multivitamins
- National Institutes of Health: Magnesium Gluconate
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