A liquid magnesium supplement might be combined with calcium, mixed with glucose, made with ancient sea salt, or chelated, which means adding molecules to help absorption. Sometimes a liquid magnesium supplement includes vitamin D in the formula to help its effectiveness. Vitamin D allows the absorption rate of magnesium, meaning a deficiency in this vitamin might render mineral supplements worthless.
Liquid calcium magnesium supplements might combine the vitamin with two minerals. These forms typically permit easy digestion and produce no side effects in healthy people. Calcium in the formulas addresses any deficiency in this mineral, which also helps the body digest food.
Magnesium citrate is the most common form of the supplement, which is marketed as a laxative. All of the liquid magnesium supplements might cause diarrhea when doses exceed what the body uses. The recommended daily amount of magnesium is between 350 and 400 milligrams per day. Taking supplements with food typically helps with absorption.
A chelated liquid magnesium supplement is called magnesium aspartate. Amino acid molecules enhance the bioavailability of the mineral in the body. These might be desirable compounds for people who use diuretics, or water pills, to address health conditions. Magnesium is excreted through the urine, and frequent urination may lead to a magnesium deficiency.
Magnesium chloride is a liquid magnesium supplement that requires refrigeration and is usually easily absorbed by the body. These supplements contain ionic salts from brine or sea salt. Magnesium chloride is also used to make tofu, and the liquid form serves as a de-icer in some areas. These compounds prove effective during winter months to melt ice and snow as an alternative to rock salt.
By activating enzymes, magnesium performs more than 300 important functions in the body. It helps bones form and might prevent osteoporosis, a condition where bones become soft or brittle. Magnesium is vital for converting food to energy, proper functioning of the brain and muscles, digestion, and metabolism. It also plays a role in the correct balance of hormones released by glands.
A deficiency of magnesium might exist in people with poor diets. Excessive alcohol use might also deplete necessary levels of the mineral, along with diabetes poorly controlled with insulin. People who suffer frequent vomiting or diarrhea might also lose magnesium and become deficient.
Certain foods contain high amounts of magnesium, including nuts, green, leafy vegetables, and grains. Bran and brown rice are rich in the mineral, along with hazelnuts, peanuts, and almonds. Spinach, Swiss chard, okra, and lima beans also contain high levels of magnesium. People who live in areas with hard water might obtain extra magnesium when they drink tap water.