Stop taking the wrong magnesium: Types of supplements, their benefits, and the BEST of them all
When the diet falls short, people turn to magnesium supplements. But guess what? Most of us are taking magnesium supplements the wrong way, says Dr. Amy Shah, a double-board-certified doctor and wellness expert trained at Cornell, Harvard, and Columbia, who specializes in food allergies, hormones, and gut health. She has explained the different types of magnesium supplement and their benefits.
Magnesium is back in vogue
'There's a lot of interest in magnesium these days,' says Dr.
Shah.
Magnesium Oil Foot Ritual Gains Popularity for Health Benefits
'Why the interest? Well, there have been recent studies that looked at brain health in women being better with a 41% increase in magnesium levels over baseline,' she explains, in a post shared on Instagram.
The recommended daily amount of magnesium is 320 milligrams (mg) a day for women and 420 mg a day for men.
Some of the key roles of magnesium in the body include:
Energy production
Muscle function
Maintains healthy brain function
Strengthens bones
Balances blood sugar
Supports heart health
Reduces inflammation
Helps in protein synthesis
Aids DNA and RNA production
Supports electrolyte balance
Types of magnesium and their uses
Magnesium glycinate
Good for: Stress, anxiety, and potentially sleep
Used for: Decreasing cortisol, reducing anxiety, and
improving sleep
Absorption: High
Best for: Women in perimenopause, people with anxiety, stress, and those needing relaxation support
Dr.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around
Blinkist: Warren Buffett's Reading List
Undo
Shah reveals that she takes one magnesium glycinate every night.
Magnesium 1-threonate
Good for: Brain function, attention, memory
Used for: Improving memory, focus, and cognitive function by crossing the blood-brain barrier
Absorption: Very high
Best for: People looking to support brain function and memory
Magnesium sulfate (salts)
Good for: Muscle relaxation, detox, stress relief
Used for: Reducing muscle soreness, relieving stress, and detoxifying the body
Absorption: Low when ingested, higher when topical
Best for: Relieving sore muscles and stress, not great to be taken in oral form
Magnesium taurate
Good for: Heart health, blood pressure regulation
Used for: Supporting cardiovascular function, regulating blood pressure, and calming the nervous system
Absorption: Moderate
Best for: People with cardiovascular concerns or those who want blood pressure regulation
Magnesium citrate
Good for: Constipation, muscle cramps
Used for: Promoting bowel movements (mild laxative), relieving muscle cramps
Absorption: Moderate
Best for: People with digestive issues looking for occasional constipation relief
Magnesium malate
Good for: Energy production, muscle fatigue, fibromyalgia
Used for: Boosting energy levels, reducing muscle pain, and managing chronic fatigue
Absorption: High
Best for: People with muscle fatigue, fibromyalgia, or those looking for an energy boost
Magnesium oxide
Good for: Constipation, digestive health
Used for: Primarily as a laxative and for relieving digestive issues like acid reflux
Absorption: Low
Best for: Short-term digestive relief, less useful for addressing magnesium deficiency
The best way to get magnesium
Dr. Amy Shah also spoke about the best way to get adequate
magnesium
in your body. And guess what it is? Diet. 'The key factor I want to drive home is that you want to increase your magnesium levels in your diet first and foremost. Everything else is a bonus after that,' she said. You can add nuts, seeds, leafy greens, whole grains, and beans to your diet to get sufficient magnesium.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Economic Times
an hour ago
- Economic Times
Berkshire invests in UnitedHealth, trims Apple stake
AP Warren Buffett's Berkshire Hathaway disclosed on Thursday a new investment in UnitedHealth Group after the insurer became a target for many Americans upset over the direction of the nation's healthcare. Berkshire said it owned 5.04 million UnitedHealth shares worth about $1.57 billion as of June 30. The disclosure came in a U.S. Securities and Exchange Commission filing detailing Berkshire's U.S.-listed common stock holdings as of June 30. UnitedHealth shares soared 8.5% in after-hours trading. Buffett's conglomerate also said it sold 20 million shares of iPhone maker Apple in the second quarter, reducing its largest stock holding to 280 million shares, and cut back another major holding, Bank of America. Berkshire also boosted its bet on home builders, revealing a new stake in DR Horton and significantly larger stake in filing also disclosed new Berkshire investments in security products provider Allegion, outdoor advertiser Lamar Advertising and steel maker NucorIt is not clear whether Buffett, his portfolio managers Todd Combs and Ted Weschler, or future Chief Executive Greg Abel are behind individual purchases and stock prices often rise when Berkshire makes purchases because investors view them as a seal of approval from Horton, Lennar, Allegion, Lamar and Nucor also rose in after-hours trading. Tapeworm Shares of UnitedHealth, part of the Dow Jones industrial average, had through Thursday fallen 46% this year amid rising costs, a U.S. Department of Justice probe related to its billing practices, a cyberattack, and the shooting death of former top executive Brian Thompson last has called high health care costs a "tapeworm" that limits economic growth, and with JPMorgan Chase's Jamie Dimon and Jeff Bezos tried unsuccessfully to improve healthcare for their companies' joint venture, Haven, shut down after three years in 2021. UnitedHealth did not immediately respond to requests for comment on Berkshire's Apple sales, Berkshire's first since the third quarter of 2024, further reduced what was once a 905 million share stake, but do not signal a full-blown retreat from the shares were little changed after the new purchases, Berkshire sold $3 billion more stocks than it bought between April and June, the 11th straight quarter it was a net seller of stocks. It ended June with $344.1 billion of cash and changes in Thursday's filing included larger stakes in oil company Chevron, alcoholic beverages maker Constellation Brands and Domino's Pizza, and exiting a stake in wireless network operator also revealed it had been buying DR Horton, Lennar and Nucor stock before April, but the SEC let it keep the purchases confidential so investors would not try to in Omaha, Nebraska, Berkshire also owns close to 200 businesses including Geico car insurance, the BNSF railroad, and many energy, industrial, retail and service turns 95 on August 30. He is expected to remain Berkshire's chairman after Abel, 63, becomes chief executive on January 1, 2026. Elevate your knowledge and leadership skills at a cost cheaper than your daily tea. Tariffs, tantrums, and tech: How Trump's trade drama is keeping Indian IT on tenterhooks Good, bad, ugly: How will higher ethanol in petrol play out for you? As big fat Indian wedding slims to budget, Manyavar loses lustre As 50% US tariff looms, 6 key steps that can safeguard Indian economy Stock Radar: JSPL forms Ascending Triangle pattern on weekly charts, could hit fresh 52-week high soon Nifty and business are different species: 5 small-cap stocks from different sectors with upside potential of up to 30% F&O Radar | Deploy Bear Put Spread in Nifty to play index's negative stance amid volatility Wealth creation: Look beyond the obvious in some things; 10 fertilizer sector companies worth watching
Hindustan Times
2 hours ago
- Hindustan Times
Nutritionist reveals 5 foods that help reverse insulin resistance: From darker leafy greens to quinoa
With lifestyles becoming both more hectic and sedentary, an alarming number of people are at higher risk of insulin resistance. This happens when there's too much sugar in the blood because the body's cells, muscles don't respond well to insulin. It becomes difficult to control blood sugar levels, and increases the risk of developing type 2 diabetes. But there's still hope as the right lifestyle choices, like better dietary choices, can help reduce insulin resistance and support healthy blood sugar management. Dark leafy greens are one of the foods that help to reduce your insulin resistance. (Shutterstock) ALSO READ: Doctor reveals 6 signs you might have insulin resistance: Belly fat, cravings for carbs or sugar, increased thirst Nutritionist Charmaine Ha Dominguez, who shares insights on reversing type 2 diabetes with her Instagram community, on a July 24 post, highlighted foods that help reduce insulin resistance, which, if not managed over time, can lead to type 2 diabetes. The nutritionist narrowed down on five foods, all offering several lucrative health benefits, from being low on glycemic index to higher fibre for faster metabolism: 1. Black beans Black bean is a good source of fibre.(Shutterstock) First up on this list is black beans. Charmaine recommended them because of their high soluble fibre. This helps both gut health and improves insulin sensitivity. She said,'Black beans are fantastic for your gut health and for reversing insulin resistance because they're so high in soluble fibre. It is also high in magnesium as well which can support glucose metabolism.' 2. Dark leafy greens Add darker greens to your salads!(Shutterstock) You can always go darker with your greens, and this comes with more added benefits. Charmaine added that the darker you go, the more antioxidants you get. She said, "Eating more dark leafy greens can give you more antioxidants, more calcium and also can improve insulin sensitivity.' 3. Quinoa Quinoa salad is one of the post-workout meal ideas.(Shutterstock) Carbohydrates, like rice, bread, are a big concern for people suffering from insulin resistance, as they can quickly spike blood sugar. This is why carbs that are low on the glycemic index are preferred. Nutritionist Charmaine shared that quinoa is one such grain that is low on the glycemic index. For the uninformed, the glycemic index (GI) is a scale that measures how quickly a food raises blood sugar after eating. She explained,'Quinoa is a low glycemic whole grain, and it is fantastic for substituting white rice that's too high in glycemic index for people with type 2 diabetes. So get some quinoa, it is super quick to cook.' 4. Farro Farro is a grain with nutty, chewy taste.(Shutterstock) Another wheat grain to include is farro. In fact, it's quite ancient and has been around for years due to its robust nutritional content. Charmaine spotlighted its protein and fibre content and added, 'You can also do farro as well. Farro is very, very high in protein and in fibre. And it has a chewy texture.' 5. Peaches Peaches are sweet yet are low in glycemic index.(Shutterstock) People suffering from insulin resistance are commonly advised to steer clear of sweets because of the resulting insulin spike. But peaches, despite being sweet, support insulin sensitivity. The nutritionist elaborated, "Peaches are sweet, but they are low in glycemic index and very high in fibre, Vitamin C, so make sure you eat more peach this season." Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
2 hours ago
- Time of India
Scientists reveal a bizarre cure for tooth cavities: Hair-based toothpaste could end painful dentist visits
From salon floor to smile saver You Might Also Like: Think lemon water is healthy? A Harvard-trained doctor reveals what most people get wrong Why enamel matters — and why this is a big deal As a daily-use toothpaste for ongoing enamel protection As a dentist-applied gel, similar to nail varnish, for targeted repairs Waste-to-healthcare innovation If the idea of brushing your teeth with something made from hair makes you squirm, you might want to hear the science before dismissing it. A groundbreaking study from King's College London, published in Advanced Healthcare Materials, has found that keratin — the same protein found in your hair, skin, nails, and even wool — could help naturally rebuild damaged tooth no, this isn't just about plugging cavities. The research suggests keratin can encourage your teeth to regrow a protective, enamel-like layer — something dentistry has never been able to achieve until works as a kind of microscopic scaffolding. When applied to a tooth's surface, it interacts with minerals in saliva — mainly calcium and phosphate — to create a dense, crystal-like coating that closely mimics natural enamel. Over time, this layer continues to attract more minerals, strengthening itself and sealing off nerve channels that cause sensitivity.'This technology bridges the gap between biology and dentistry,' said Dr. Sara Gamea, lead researcher on the project, in the university's press release . 'Keratin offers a sustainable, biocompatible alternative to toxic and less durable dental resins.'The keratin used in the study came from wool, but researchers confirm human hair could work the same way. That means future toothpaste or dentist-applied gels could, quite literally, come from a byproduct of haircuts — turning waste into a high-value healthcare enamel is the hardest substance in the human body, but once it's worn down, it doesn't grow back. Acidic foods, sugar, aging, and poor oral hygiene all speed up erosion, leading to tooth sensitivity, pain, and eventually decay. Fluoride toothpastes can slow the damage, but they can't restore lost however, could change that. By rebuilding an enamel-like layer, it not only halts decay but may also prevent cavities before they start. Dr. Sherif Elsharkawy, senior study author, calls it 'a shift from symptom management to true biological restoration.'The King's College team envisions two ways to use keratin:With further development, the researchers believe keratin-based dental products could reach the public in the next two to three dental care, this discovery taps into a broader push for circular healthcare — finding ways to transform waste into valuable medical resources. Human hair and animal wool, which often end up discarded, could become raw materials for regenerative Dr. Gamea noted, keratin also looks more natural than existing dental restorations, as it can be matched closely to the tooth's original may sound unconventional, but if brushing with a keratin-based toothpaste means avoiding the drill, the whine of the dental chair, and costly restorative procedures, many might soon welcome it into their daily Perhaps. Game-changing? Absolutely.
