In one in all my earlier articles on how you can discover dietary supplements that work, I mentioned the subject of avoiding dietary supplements that use low cost or filler components.
Dietary supplements and firms not price your cash will usually use cheaper variations or chemical compounds of a complement to decrease their manufacturing value. They could additionally add-in low cost nutritional vitamins and minerals to make the dietary label appear extra spectacular.
This helps them both decrease the price of their product to extend gross sales or enhance their revenue margin, all whereas serving to you much less.
On this article, I needed to expound on that subject a bit extra by specializing in one particular complement to exhibit how this works throughout the business.
So, we’re going to conduct an in-depth take a look at magnesium dietary supplements and the way high quality components can have a significant impression in your dietary supplements effectiveness.
What are the Advantages of Magnesium Supplementation?
I wrote an in-depth article on the advantages of magnesium for runners right here, which detailed loads of the scientific literature thus far.
To sum up for the needs of this text, magnesium supplementation has been proven to…
- Enhance train capability
- Decrease stress ranges
- Strengthen bones
- Enhance sleep
- Scale back muscle cramps
Now, it’s vital to notice two issues from this analysis.
1. First, efficient dosage seems to be within the 400-500mg vary throughout virtually all research.
2. Second, magnesium is available in 7 totally different kinds and every type “specializes” in bettering a selected space. So, in the event you don’t have all seven kinds, you gained’t get all the advantages.
The 7 several types of Magnesium
Earlier than we examine particular dietary supplements, let’s broaden rapidly on the 7 several types of magnesium.
This fashion, once we examine the distinction between a complement with high quality components vs. one with cheaper or filler components, we are able to absolutely admire how massive a distinction it might make by way of impression.
Magnesium Chelate
This type of magnesium is particularly vital for muscle constructing, restoration, and well being.
Chelating magnesium additionally helps absorption by passing from the abdomen to the small gut. On this means, our physique can take up extra magnesium within the intestinal tract than non-chelated magnesium.
Magnesium Citrate
Helps with the consequences of weight problems. In reality, one examine discovered that this type helped arterial stiffness in wholesome chubby people.
As well as, analysis has proven it’s additionally probably the most bioavailable variations of magnesium, that means it’s probably the most simply absorbed by the physique.
Magnesium Bisglycinate
Usually used to deal with signs of extra abdomen acid, akin to abdomen upset, heartburn, and acid indigestion.
Magnesium Malate
Magnesium Malate can assist with migraines, power ache, and despair.It’s discovered naturally in fruits, giving them a “tart style.”
Magnesium Sucrosomial
This type of magnesium lets you successfully produce vitality. It additionally helps the immune system and is essential for bone well being and skeletal improvement.
Magnesium Taurate
That is the type of magnesium finest in your coronary heart. One examine famous: “The complicated magnesium taurate might thus have appreciable potential as a vascular-protective dietary complement.”
Magnesium Orotate
Whereas additionally useful for the guts, magnesium orotate is believed to be the very best type for metabolic enhancements.
This makes it a favourite for athletes looking for enhanced restoration, vitality and efficiency.
Let’s Evaluate High quality vs. Low Value
Now that we absolutely perceive the significance of getting a magnesium complement with all 7 kinds, we are able to admire the variations between high quality and cheaper dietary supplements once we look at the labels.
For comparability, let’s use the extremely rated Magnesium Breakthrough from BiOptimizers and probably the most marketed manufacturers on Amazon, Magwell from Livewell.
Right here’s the vitamin labels for each…
What’s the Distinction?
Lacking Vital Types for Athletes
The very first thing you’ll discover, clearly, is that the Magwell solely accommodates 3 of the 7 types of magnesium we mentioned.
As a runner, that is actually vital because you’d be lacking out on two of the kinds particularly designed to assist with athletic efficiency and restoration – orotate and chelate.
I’ll admit, I’m not a complement producer, however I’d guess these different kinds have been omitted as a result of they’re dearer so as to add. So, to maintain value down, it is sensible to load up on the cheaper components.
Not an Efficient Dosage
The second merchandise you would possibly discover is that the Magwell solely offers 225mg of complete magnesium per serving.
As talked about beforehand, virtually all the literature suggests optimum efficacy happens with supplementation within the 400-500mg vary.
This implies you won’t be getting any advantages from taking this model of Magnesium, or at least 50% of the advantages.
Nevertheless, since most individuals don’t know that the efficacious dose is 500mg, the complement firm is ready to improve their revenue margin to allow them to spend extra on promoting or decrease their worth to make it seem like a greater worth.
What It Means For You
Now we get into the guts of why I encourage athletes to analysis the dietary supplements they take and give attention to people who adhere to efficacious dosages and components.
Livewell Magwell prices $19.99 on Amazon. Magnesium Breakthrough from BiOptimizers value $33 (and it can save you 10% with this hyperlink if you wish to strive it out).
At first look, most athletes would select the cheaper model. I imply, why pay extra for a similar complement?
However, as we famous, the dosage is 50% much less and it doesn’t include all of the essential kinds, particularly those vital for athletic efficiency.
So, in the event you’re going to make use of a magnesium complement, then you definately need to go together with the one one available on the market that features all 7 distinctive types of magnesium, like Magazine Breakthrough.
By selecting the cheaper model, you’re barely getting any profit from the complement. You’re losing your cash.
With dietary supplements, you virtually all the time get what you pay for.
I hope this deep-dive into how you can look at the standard of the components in your dietary supplements helps you perceive how you can discover efficient dietary supplements in your working and how you can keep away from the advertising hype.
