Magnesium And Keto: Which Type Is Best?

Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, heart rhythm, and bone health. For those following a keto diet, magnesium is even more critical, as it can help alleviate some of the common side effects of the diet, such as muscle cramps and headaches. When choosing a magnesium supplement, it is important to consider its absorbability and ensure it is free from additives that may interfere with your keto diet. Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate, and magnesium citrate. It is also important to note that the recommended daily intake of magnesium for adults is around 400-420mg, and you should consult a healthcare professional before starting any supplement regimen.

Magnesium glycinate for stress relief and better sleep quality

Magnesium glycinate is a dietary supplement that can help boost magnesium levels in the body. Magnesium is an essential mineral that plays a role in over 300 biochemical processes in the body, including nerve and muscle function, bone development, blood sugar control, and heart rhythm consistency.

Benefits of Magnesium Glycinate for Sleep and Stress Relief

Magnesium glycinate is known for its calming properties and may promote relaxation and better sleep quality. Research shows that it may help relax the mind and body, potentially reducing stress and anxiety that can interfere with sleep.

Magnesium glycinate works by calming the nervous system and relaxing muscles, promoting relaxation conducive to sleep. It helps regulate melatonin, a hormone that maintains your circadian rhythm or sleep-wake cycle. By enhancing GABA activity, magnesium may help calm your mind, relieve anxiety, and promote a good night's sleep.

Magnesium glycinate may also help treat insomnia, a common sleep disorder characterized by trouble falling or staying asleep. A 2012 study found that magnesium supplements significantly improved sleep quality and duration in older adults with insomnia.

Additionally, magnesium glycinate may help alleviate restless leg syndrome (RLS), a condition that affects sleep quality by causing uncomfortable sensations in the legs and an urge to move them. Research suggests that magnesium supplementation may help relax muscles and reduce discomfort, making it easier to fall asleep.

Recommended Dosage

The recommended daily allowance (RDA) of magnesium varies depending on age and biological sex. The National Institutes of Health recommends a daily dietary intake of 310-320 mg for adult women and 400-420 mg for adult men. However, as with any supplement, it is best to consult a healthcare provider to determine the most suitable dosage based on your overall health.

It is recommended to take magnesium glycinate about an hour before bedtime to give it sufficient time to bind to and activate the brain's GABA receptors and relax your muscles, promoting relaxation and better sleep.

Side Effects

Magnesium glycinate is generally safe, but taking too much can lead to side effects such as nausea, upset stomach, vomiting, and diarrhoea. It is important to start with a smaller dose and gradually increase it while monitoring how your body responds.

Additionally, supplements are not regulated like medications, so it is crucial to check the label and consult a healthcare professional before taking magnesium glycinate, especially if you are taking other medications.

Magnesium L-threonate to support brain health and improve memory

Magnesium is a mineral that is essential for many of the body's processes. It is involved in over 300 enzymatic reactions and is crucial for muscle and nerve function, blood pressure regulation, energy production, and more. However, about half of Americans don't consume enough magnesium from food alone, which is where supplements come in.

Magnesium L-threonate is a newer form of magnesium that was identified in 2010. It is a synthesized form of magnesium that can boost cognitive abilities and is particularly beneficial for brain health and memory.

Magnesium L-threonate is able to cross the blood-brain barrier, allowing it to enter the brain where it is needed. It has been shown to increase brain plasticity, which is fundamental for memory and learning. There is also evidence that it can increase brain-derived neurotrophic factor (BDNF), a protein that stimulates the formation of new brain cells.

Benefits of Magnesium L-Threonate:

There have been a handful of clinical trials on magnesium L-threonate, with positive results. In one study, older adults who reported concerns with memory, concentration, anxiety, and sleep were given magnesium L-threonate for 12 weeks. As expected from animal tests, magnesium L-threonate increased magnesium levels in human brain cells. All participants performed significantly better in all four cognitive areas: working memory, episodic memory, attention, and executive function. Their biological brain age was also significantly reduced, with an average reduction of 9.4 years.

Magnesium L-threonate has also been shown to be beneficial for anxiety disorders. Magnesium is a natural relaxant, increasing the calming neurotransmitter GABA while reducing the release of stress hormones. It also works at the blood-brain barrier to prevent stress chemicals from entering the brain.

Additionally, there is a well-established link between low magnesium and dementia, including Alzheimer's disease. Research finds that diets high in magnesium correlate with a reduced risk of dementia. In one small clinical trial, magnesium L-threonate was given to 15 people with mild to moderate Alzheimer's disease, and they experienced significant improvements in cognition which lasted for months after discontinuing the supplement.

Dosage

The recommended daily allowance (RDA) for magnesium is 420mg for men and 320mg for women, but this can vary with age. There is no RDA for magnesium L-threonate, but a good rule of thumb is 1,500 to 2,000mg per day. The manufacturer of Magtein, a patented form of magnesium L-threonate, suggests taking 1,000mg twice a day for optimal cognitive benefits.

Side Effects and Interactions

The only reported side effects of magnesium L-threonate are headaches, drowsiness, or a feeling of increased blood flow to the head. It is important to note that magnesium can affect the effectiveness of certain medications, including antibiotics, high blood pressure medications, blood thinners, osteoporosis medications, and muscle relaxants. Magnesium should also not be taken by those with kidney disease, as kidneys normally clear magnesium from the body.

Magnesium malate to relax tense muscles and manage pain

Magnesium is an essential mineral that plays a crucial role in maintaining proper nerve and muscle function. A deficiency in magnesium can lead to muscle spasms, tightness, and tension. This is because magnesium works with other essential minerals to keep muscles loose and flexible, allowing them to contract and relax.

Magnesium malate is a compound made by combining magnesium with malic acid, which is found in fruits such as oranges. It is believed to have a higher bioavailability than other forms of magnesium supplements, meaning the body can absorb it more effectively.

Magnesium malate can help relax tense muscles and manage pain by:

• Reducing muscle tension and relieving spasms: Magnesium malate helps to prevent muscle spasms and allows the muscles to relax, alleviating tightness and tension.
• Supporting enzyme processes and energy production: Magnesium malate supports hundreds of enzyme processes in the body and aids in energy production, which is essential for muscle function.
• Treating chronic pain: Some research suggests that magnesium malate may help reduce symptoms of chronic pain conditions, such as fibromyalgia.
• Preventing magnesium deficiency: Magnesium malate can help increase magnesium intake, preventing deficiency and associated muscle spasms and tension.

In addition to its benefits for muscle relaxation and pain management, magnesium malate may also offer advantages such as improved mood, blood sugar control, and exercise performance. However, more research is needed to fully understand the effects of magnesium malate on muscle tension and pain.

Magnesium orotate to improve athletic performance and decrease heart failure symptoms

Magnesium orotate is a combination of magnesium and orotic acid. It is a well-absorbed form of magnesium that has been studied for its benefits to heart health.

Magnesium is a critical mineral, especially for cardiovascular health. It can offset inflammation, endothelial dysfunction, poor blood flow, atherosclerosis, and high blood pressure. It also helps regulate heart contractions and plays a central role in energy metabolism.

Orotic acid can penetrate cell membranes, enabling the effective delivery of magnesium to the innermost layers of the cell. It also increases the formation of RNA and DNA, which can help repair damage to heart cells, improve stress tolerance, and enhance athletic performance.

In a clinical study, patients with severe congestive heart failure who were already on optimal medical cardiovascular treatment were given either magnesium orotate or a placebo for a year. The study found that magnesium orotate may be used as adjuvant therapy to increase the survival rate and improve clinical symptoms and the patient's quality of life. The survival rate was 75.7% in the magnesium orotate group compared to 51.6% in the placebo group. Clinical symptoms improved in 38.5% of patients in the magnesium orotate group, while they deteriorated in 56.3% of patients in the placebo group.

Another study found that magnesium orotate improved left ventricular function and exercise tolerance in patients with coronary heart disease. It also reduced the severity of chronic myocardial dysfunction and structural damage in cardiomyopathy.

In addition, magnesium orotate has been shown to lower LDL and increase HDL cholesterol, and reduce the monocyte conversion to macrophages in the endothelium, thus reducing plaque formation implicated in atherosclerosis.

Magnesium orotate has been found to improve athletic performance and decrease stress in triathletes. However, it is important to note that there is no reliable evidence that it improves athletic performance or endurance, and there are some concerns about the safety of orotic acid at high doses.

Magnesium citrate to help tense muscles relax and combat leg cramps

Magnesium is an essential mineral and electrolyte that the body needs for over 300 daily bioactivities, including muscle contraction and nerve transmission. It is involved in energy production, blood sugar control, blood pressure/heart rhythm regulation, bone health, and more.

Magnesium citrate is a form of magnesium bound with citric acid. It is the most common form of magnesium, making it widely available, affordable, and often recommended. Magnesium citrate is particularly useful for helping tense muscles relax and combating nighttime leg cramps.

Leg cramps are sudden, involuntary, painful, and sustained contractions of skeletal muscle fibres. They commonly occur as an isolated phenomenon or may be associated with other diseases. While the pathogenic mechanisms of muscle cramps are poorly understood, a neurogenic origin has been hypothesised.

Magnesium is a widely used remedy for leg cramps, especially in Latin America and Europe. However, clinical studies on the effectiveness of magnesium treatment for leg cramps have shown limited success. While magnesium supplementation may not be the most effective treatment for leg cramps, it is generally safe to use and may have other beneficial effects for the body.

If you are experiencing frequent leg cramps, it is recommended to consult a doctor or pharmacist before taking magnesium supplements, as they may interfere with certain medications.

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