Magnesium Glycinate na Citrate: Gusinzira, Kubagara, n'Imibare ku Byapa Batasobanuza

Fata magnesium glycinate niba ushaka urugero rugororotse nijoro kugirango wiyubake buri gihe no kugira isano yo gusinzira. Fata magnesium citrate niba ufite kubagara kandi ukeneye ko imyanda yijana. Bombi barinjira neza. Citrate izana amazi mu mara, ibi bikaba ari byo byagenwe cyangwa ikibazo.

TL;DR: Ibikomeye cyane

• Ntukansinzire cyangwa ushaka ko wigira buri gihe, hitamo glycinate. Waruzuye, hitamo citrate.
• Ubushobozi bwa citrate bwo gushonga mu mazi, ntabwo ari ubushobozi bwinshi, nibyo bituma imyanda iba myoroshye.
• Gera magnesium yo gutanga kuri 350 mg ya magnesium y'ibanze kumunsi.
• Ikipaki cya 500 mg nticyajya gikubiyemo 500 mg ya magnesium. Soma umurongo wa Supplement Facts.
• Kugabanuka kw'imikorere y'impyiko bisobanura kuvugana n'umuganga mbere yo gutangira uwariwe wese.

Ibyemezo mu murongo umwe: glycinate yo gukoresha nijoro, citrate ku nda yuzuye

Magnesium glycinate na citrate biragendana naho amazi ajya. Glycinate ni amahitamo meza kumunsi kuko ntakunda kuryohesha imyanda, ibyo bituma ikwiye kwiyubaka nijoro no gusinzira. Citrate izana amazi mu mara, bityo bikaba ari byo byiza iyo ufite kubagara kandi ushaka ingaruka zidasanzwe zo kugaburira mu masaha make. Nta buryo bumwe buruta ubundi.

Itegeko ryo kureba rimwe: ufite imbaraga kandi unaniwe, gusinzira nabi, cyangwa kwiyubaka buri gihe bisobanura glycinate. Witwaje, wabyimye, ntacyikora iminsi bisobanura citrate. Ukeneye bombi, uzibandize aho kuvanga.

Bombi ni imiti ya magnesium y'umwimerere kandi barangwa neza cyane kuruta magnesium oxide idaciriritse, ni nayo mpamvu oxide igaragara hepfo nk'urugero.

Nta buryo na bumwe buruta ubundi, ubushobozi bwa citrate nibwo butandukanye rwose

Imiti ya magnesium y'umwimerere nka citrate irakoreshwa cyane kuruta imiti idasanzwe nka oxide, kandi ubushobozi bwo gushonga mu bisukuye aho kugira magnesium y'ibanze yanditse ku rupapuro niwo mwishyigikira wizewe ko izakorwa neza. Oxide ifite magnesium nyinshi kuri miligiramu kandi ikora nabi cyane. Ibyo byonyine bikwiye kurangiza impaka z'ubushobozi.

Citrate irashobora gushonga cyane mu mazi, bityo ikurura amazi mu mara kandi ikagabura imyanda kuruta imiti idashobora gushonga. Magnesium bisglycinate yagabanye, mu isuzuma rimwe ryo mu 2023, ntigaragaza itandukaniro rikomeye mu bibazo by'igifu ugereranyije na placebo. Kugabanya glycine nibyo birenganiza ingufu z'amazi.

Nuko rero guhitamo ni ugukora buri gihe kwiyubaka cyangwa kugaburira rimwe na rimwe. Ntabwo ubwoko bumwe bukora neza kuruta ubundi.

Ikipaki cya 500 mg nticyakubiyemo 500 mg ya magnesium

Magnesium y'ibanze ni ingano ya magnesium nyayo mu rugero, kandi ni igice cy'ibipimo by'umuti. Ingano z'ibanze z'urugero, ntabwo ari ingero zavuye mu bushakashatsi: citrate ni hafi 16% ya magnesium y'ibanze, glycinate ni hafi 14%, oxide ni hafi 60%.

Kora imibare. Kugera kuri 200 mg y'ibanze bisaba hafi 1,250 mg ya citrate cyangwa hafi 1,400 mg ya glycinate. Kugera kuri 300 mg y'ibanze bisaba hafi 1,900 mg ya citrate cyangwa hafi 2,100 mg ya glycinate.

Ikibazo: ibyapa byinshi bya Supplement Facts byamaze kubikora. Umurongo uvuga "Magnesium (nk'ibinyobwa bya magnesium bisglycinate) 200 mg" bisobanura 200 mg y'ibanze, kandi imibare yavuzwe haruguru ntiyakoreshwa. Imibare ni ngombwa gusa igihe ibyapa byanditse ibipimo by'umuti, bikunze kuba mu rubuga rw'ibinyobwa ahari mu rubuga rwa panel. Soma umurongo uvuga "Magnesium," aho kuvuga "magnesium bisglycinate."

Kugirango ubone igitekerezo, ibyo bisabwa ibi bikorwa bivugamo ni kuri 330 kugeza 350 mg / kumunsi ku bagabo bakuze na 300 kugeza 335 mg / kumunsi ku bagore bakuze, harimo ibiryo n'inyongeramusaruro. Igipimo cyo hejuru cy'ibintu bishobora kwihanganirwa nianditseho cyangwa gitandukanye: 350 mg / kumunsi bivuye gusa mu nyongeramusaruro n'imiti, udashyiramo magnesium mu biryo. Irabaho kuko urugero rwo hejuru rw'inyongeramusaruro rutera impiswi mu gice kimwe cy'abaturage, aho kugira ngo magnesium itera uburozi mu mubiri kuri urwo rugero. Niba ushaka kumenya aho utangiriye, ibizamini by'amaraso ku bw'ubuherekezo bw'intungamubiri harimo na magnesium nibyo isuzuma ry'imimerere risanzwe rivugiramo.

Igiciro kuri buri kipaki gikuyobya. Ibipaki bifite agaciro ka 7 $ bya citrate kuri 100 mg y'ibanze kuri buri kipaki kandi bifite ibipaki 30 bikorwa hafi 23 cents kuri 100 mg y'ibanze, mugihe ibipaki bifite agaciro ka 9 $ bya glycinate bikora nka kimwe bigakorwa hafi 30 cents. Ugumije kuri buri miligiramu y'ibanze, kuko impande ya 14 kugeza 16% ihindura igipimo.

Reputation yo gusinzira ya Glycinate ni nini kuruta ibimenyetso byayo

Inyungu za magnesium glycinate ni inyungu zo kwihanganira: ushobora kuyifata nijoro utagombye kujya ku musarani. Isuzuma ry'ibizamini 15 by'ubuvuzi ryasanze inyongeramusaruro ya magnesium ishobora kuba ingirakamaro ku gusama kworoheje no kutagira ibitotsi, cyane cyane ku bantu bafite urugero rwo hasi rwa magnesium, mu gihe rihamagara ko ibimenyetso bifite ubwoko butandukanye kandi bikomeye ku bipimo bito.

Bibwirwa bubi: nta gukoresha byagaragaje glycinate kuruta citrate yo gusinzira cyangwa kwisuzuma. Ibihamya bikunda magnesium, aho kugira ngo umuti runaka. Abantu benshi bakoresha glycinate kugira ngo biyongere bafata 100 kugeza 200 mg ya magnesium y'ibanze, byihanganirwa neza muri 350 mg y'inyongeramusaruro.

Niba bikugirira akamaro ni ikibazo cya n-of-1, kandi porogaramu yo gufasha ubuzima nka August AI ishobora kugufasha kwandika ubuzima bwo gusinzira, urugero, n'imyitozo y'imyanda mu cyumweru kugirango ugire ikintu cyiza kuruta ibyiyumvo. Ni inyongeramusaruro y'ubuvuzi, aho kugira ngo ubikore mu buryo bwa kimiti.

Citrate ni yo yonyine muri izo ebyiri yihuta mu gutanga imyanda

Magnesium citrate yo kubagara ikora kubera kwishyira mu kaga amazi mu mara, byatewe n'ubushobozi bwa citrate yo gushonga mu mazi. Imyanda yoroheje iba ishoboka mu gice cy'abantu bakuze hejuru ya 350 mg / kumunsi y'inyongeramusaruro ya magnesium y'ibanze, hafi 2,200 mg ya citrate yose. Ibyo ni byo bituma igipimo cyo hejuru cy'inyongeramusaruro 350 mg kibaho.

Kugaragara ni urugero rusanzwe ahubwo si igipimo cy'ubushakashatsi: imiti itanga ibinyobwa itanga ibinyobwa isanzwe ivuga ko ibikoresho bikoreshwa mu gihe cy'iminota 30 kugeza amasaha 6.

Kugirango ubone ingano, kandi ntaho byagenewe kugeraho wo wenyine, ishami ry'ibizamini by'ibizamini by'ibizamini by'ibinyobwa bya magnesium citrate capsule zingana na 5.4 g hamwe na bisacodyl byashyizeho uburyo bwo gutunganya inda bw'ubuvuzi busanzwe kuri colonoscopy kandi byakoze neza kuruta PEG, kandi byatumye ibintu byinshi by'ubuhindura binyuramo kuruta PEG, kandi byihanganiraga abantu bafite eGFR munsi ya 30 mL / min / 1.73m². Ubu ni uburyo bwigisha.

MedlinePlus ivuga ko idashyigikira gukoresha umuti wa magnesium nko gutanga imyanda kumara icyumweru kimwe, cyangwa nk'ibiryo kubw'ibinyobwa kubona igisubizo cyiza kubyumweru bibiri, utavuganye n'abaganga.

Ntabwo ugomba guhitamo kimwe: glycinate nijoro, citrate igihe ubibona

Uburyo bwakoreshwa: 100 kugeza 200 mg ya magnesium y'ibanze nk'ikinyobwa cya glycinate nijoro kugira ngo wiyubake buri gihe, na citrate mu gihe gito, rimwe na rimwe iyo ufite kubagara. Ntabwo bombi bafitanye urugero rwuzuye mu gihe kimwe.

Hano haribaza imibare ituma kuvanga bidakora. Inyongeramusaruro ya magnesium ivuye mu bikoresho byose bihurira ku bipimo by'inyongeramusaruro 350 mg / kumunsi, bityo urugero rwa nijoro rwa glycinate n'urugero rwa citrate rushobora gukoreshwa mu gihe kimwe, niho abantu bagaragara impiswi babeshyera ibindi bipaki. Shira igihe cy'amasaha abiri hagati ya buri kinyobwa cya magnesium n'imiti yawe, nk'uko bivugwa na MedlinePlus.

Hano hari amategeko abiri yo kwandika. Niba glycinate igabura imyanda yawe, ugabanye urugero cyangwa ugabane ku munsi. Niba kubagara bitaragenda nyuma y'icyumweru kimwe kuri citrate, shaka umuganga aho kugera ku rugero rwo hejuru.

Ibyago nyakuri ntibyoroheye imyanda, ni impyiko n'igihe cyo gufata imiti

Ingaruka za magnesium glycinate zazoroheje, cyane cyane kubabara cyangwa imyanda yoroheye ku rugero rwo hejuru, kandi niho hahereye imbazi zose. Ibyago bikwiye kwitabwaho ni umusaruro w'impyiko n'igihe cyo gufata imiti, kuko inyongeramusaruro za magnesium zo mu kanwa zishingira ku mpyiko zikora kugira ngo zikureho ibyo udakeneye. Impiswi ikabije hamwe n'umutima utihuta, urujijo, cyangwa kurya amashereka kurengera ni ikibazo cy'ubutabazi bwihutirwa, aho kugira ngo bikorwe n'ibindi binyobwa.

Hamagaza 911 cyangwa jya mu cyumba cyihutirwa ubu niba:

• Umutima wawe utagaragara cyangwa wihuta cyane, cyangwa umuvuduko wawe w'amaraso ugabanuka cyane
• Ufite urujijo, intege nke z'imitsi, cyangwa ikibazo cyo guhumeka (cyane cyane magnesium itera uburozi, ibyago byinshi cyane iyo ufite indwara y'impyiko)
• Ufite urutoki, ubushye, urujijo cyane, cyangwa ikibazo cyo guhumeka nyuma y'urugero

Hateganya gusura mu gihe cy'icyumweru gitaha niba:

• Impiswi cyangwa ibimenyetso byo kwishyira mu kaga bikomeza nyuma yo guhagarika citrate
• Ushaka ko utanga imyanda mu gihe cy'icyumweru kimwe
• Kubagara bishya bishobora kugira igabanuka ry'uburemere cyangwa amaraso mu myanda yawe

Vugana n'umuganga mbere yo gutangira niba:

• Ufite impyiko idakora neza cyangwa indwara y'impyiko idakora kandi ntushobore gukura magnesium y'inyongera
• Uri umugore utwite
• Ufata imiti, bisphosphonates, diuretics, cyangwa imiti y'umutima isaba ko igabanywa ku rugero

Kuri gahunda yo hagati, ubuvuzi bwihutirwa buri kuri 39 $ bushobora gusuzuma ibimenyetso byawe n'umuganga wemewe n'amategeko akemeza niba hari ubuvuzi bukwiye. Bisanzwe: ntishobora gukura amaraso cyangwa kwihutisha ibikoresho by'amaraso, kandi ni inzira mbi yo kwibaza ko magnesium iterwa uburozi cyangwa ibintu byose byanditse kuri listi ya 911. Ibyo bajya mu bitaro byihutirwa.

Bimwe bibazwa cyane

Nshobora gufata magnesium glycinate cyangwa citrate n'ibiryo?

Yego, hamwe n'ibiryo nibyo byizewe byose. Ifunguro ryibintu bitera kwishongore bishobora kugabanya kwishongora abantu bamwe bashobora gukoresha buri kimwe, kandi ntibigutwara ubushobozi. Niba ukoresha citrate nk'imiti yo gutanga imyanda, igifu cy'umuntu gifasha kugera ku ngaruka zihuse kandi zihamye. Shyiramo igihe cy'amasaha abiri ku zindi miti uko byagenda kose.

Ni kangahe mbere yo gusinzira nshobora gufata magnesium glycinate?

Yego, igihe gikomeye: amasaha y'isaha imwe kugeza kuyo ibiri mbere yo gusinzira nibyo bikorwa bisanzwe. Nta gukoresha byagaragaje igihe gikwiye, bityo ubirimo nk'isano ahubwo ari ikinyobwa kimiti. Niba wabonye usinziriye wifuza kujya ku musarani, shubiza urugero mu ijoro.

Magnesium citrate yo mu bipaki by'inyongeramusaruro ni imwe na magnesium citrate yo mu bikoresho bitanga imyanda?

Oya. Impamvu imwe, ingano zitandukanye cyane. Igikoresho cy'urubyiruko cyagenewe gutanga imyanda cyinjiza ibiro byinshi bya magnesium citrate mu rugero rumwe, kurenza ibiri mu bipaki by'umunsi, kandi cyagenewe gukoresha inshuro imwe gutunganya inda. Kugura igikoresho witeze inyongeramusaruro kumunsi ni ikosa rikunda kuba kandi ribabaje. Soma magnesium kuri buri rugero mbere yuko uyinywa.

Ibizami by'amaraso bizambwira niba koko mfite magnesium nke?

Si akenshi. Umubare wa magnesium serum ni ikintu kibi cy'ububiko bw'umubiri, kuko munsi ya kimwe cya cyenda cya magnesium yawe ihindurwa mu maraso kandi umubiri wawe uwubungabunze ukayikura mu magufa n'ibindi bice. Igisubizo gisanzwe gishobora kubana n'ububiko bwo hasi. Bidakwiye gusuzuma niba ufite indwara y'impyiko cyangwa ufata diuretics, aho igipimo cyo gutanga ubuzima kiyobora.

Magnesium glycinate cyangwa citrate birakwiye gukoreshwa mu gihe utwite?

Rimwe na rimwe, ariko ni ikiganiro numuganga wawe w'ibitsina kuruta icyemezo cyo kwirya wenyine. Magnesium ikenerwa mu gihe cyo gutwita, kubagara bibaho cyane, kandi bimwe mu bipaki by'ababyeyi bitanga magnesium iyifata mu gipimo cyawe cy'umunsi. Uzane ikipaki nyakuri ku nama yawe kugira ngo urugero rw'ibanze rushobore gusuzumwa hamwe nibindi byose ufata.

Ni gute glycinate na citrate bigereranywa n'izindi magnesium nka oxide, malate, cyangwa threonate?

Mubisanzwe ntabwo byiza, ahubwo bitandukanye. Hagati y'ubwoko bwa magnesium, oxide ni ifite igiciro cyo hasi kandi ikora nabi, malate iri hagati ya citrate na glycinate ku kwihanganira, kandi magnesium L-threonate ishyirwa ku isoko kubijyanye n'ubwenge aho kugira ngo bigire ingaruka ku gusinzira cyangwa guhinduranya. Ku bikorwa bibiri abantu benshi bafite, kwiyubaka nijoro cyangwa inda idashobora kwijyira, glycinate na citrate bisigara ari amahitamo afatika.

Iby'ingenzi cyane

Magnesium glycinate na citrate ni ikibazo kijyanye n'intego yawe, aho kugira ngo byihute. Glycinate nijoro kuri 100 kugeza 200 mg y'ibanze yo kwiyubaka no gusinzira. Citrate mu gihe gito igihe ufite kubagara. Shyira munsi ya 350 mg y'inyongeramusaruro buri gihe, soma umurongo w'ibanze ku rupapuro, kandi usabe umuganga mbere na mbere niba impyiko zawe zidakora neza.

Inyandiko: Inyandiko iyi yose ni iy'amakuru gusa kandi ntabwo igizwe n'inama za kimiti. Koresha umuganga w'umuhanga kugirango usuzume kandi ukore ibyemezo. Niba ufite ibibazo by'ubuvuzi bikomeye, hamagaza 911 cyangwa ujye mu bitaro byihutirwa byegereye ubu ako kanya.