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“Our study shows a 41% increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and lower risk or delayed onset of dementia ...
“Magnesium glycinate is beneficial for promoting better sleep, mood stability, and blood sugar regulation, while magnesium citrate and chloride are more effective at fighting constipation ...
A 2023 systematic review of existing studies on magnesium and sleep health found that there may be an association between magnesium levels and sleep quality, but more research is needed, the study ...
Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate. The citrate is the least expensive soluble (high bioavailability) oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule, tablet or 50 mg/mL in solution. [26]
Common side effects include low blood pressure, skin flushing, and low blood calcium. [1] Other side effects may include vomiting, muscle weakness, and decreased breathing. [4] While there is evidence that use during pregnancy may harm the baby, the benefits in certain conditions are greater than the risks. [5]
Magnesium oxide (Mg O), or magnesia, is a white hygroscopic solid mineral that occurs naturally as periclase and is a source of magnesium (see also oxide). It has an empirical formula of MgO and consists of a lattice of Mg 2+ ions and O 2− ions held together by ionic bonding .