When it comes to health talk online, the number one supplement I see mentioned is magnesium. While magnesium has always been an essential element, it’s only become more widely valued for its benefits in recent years. And honestly, better late than never! Magnesium deserves all the recognition as it’s involved in more than 300 enzymatic reactions in our bodies and is necessary for the biochemical functioning of many metabolic pathways. Still, anywhere from 10%-30% of the population is deficient in magnesium, which can lead to health issues. Understanding the different types of magnesium supplements is crucial for choosing the right one to meet your individual needs. So, I put together this guide to explore the various forms of magnesium, their benefits, and more.
Magnesium is a powerhouse mineral that plays a huge role in keeping our bodies running smoothly. It helps with essential tasks like building proteins, supporting muscle and nerve function, and regulating blood sugar and blood pressure levels. It also helps move calcium and potassium across your cells, essential for muscle movement, nerve signals, and regular heart rhythms. Magnesium is key for keeping our bones, proteins, and even our genetic makeup healthy. Plus, it boosts our immune systems by helping the body’s defense cells fight off infections.
Magnesium citrate is the form of magnesium attached to citric acid. It’s one of the most common forms and highly bioavailable, meaning the body absorbs it well. It’s typically recommended for those experiencing constipation, as it has a mild laxative effect. It also may help lower some individuals’ blood pressure and hemoglobin A1c.
Magnesium glycinate contains two glycine molecules attached to magnesium. It’s best known for its calming properties, which can help reduce stress and improve sleep. Magnesium glycinate may also be beneficial in managing anxiety and depression since magnesium is necessary to make serotonin, a neurotransmitter that affects mood and mental health.
Magnesium chloride is easily absorbed and can be taken orally or applied topically, making it a top form for someone deficient in magnesium. It’s beneficial for relaxing muscles, easing cramps, decreasing joint pain and inflammation, and promoting healthy skin and wound healing.
Magnesium oxide combines magnesium and oxygen and has been used as a laxative in East Asia for centuries. Some people find the magnesium oxide provides digestive, heartburn, or constipation relief, but it’s often just a short-term solution. Magnesium oxide is less bioavailable than other forms, so while it may provide some benefits, it’s not regarded as a standard for treating magnesium deficiency.
Magnesium malate is combined with malic acid, which is found in many fruits. While it’s not as common as other forms of magnesium, it may be helpful for individuals experiencing chronic fatigue or muscle pain, especially from conditions like fibromyalgia.
Magnesium L-threonate can cross the blood-brain barrier, making it particularly beneficial for brain health. It’s been studied for its potential to improve memory, cognitive function, and even symptoms of age-related cognitive decline and Alzheimer’s disease.
Magnesium taurate combines magnesium and the amino acid taurine, which plays a role in cardiovascular health. Magnesium taurate may help slow the progression of high blood pressure and heart damage. It, therefore, may prevent the progression of cataract development by restoring normal blood pressure, reducing eye damage from oxidation, and improving lens function in people with hypertension.
Magnesium orotate has orotic acid, which is important for making pyrimidines, which are building blocks for DNA. Magnesium orotate shows promise in low magnesium levels but can also help prevent and treat irregular heartbeats, regulate blood pressure, and improve the function of the autonomic nervous system. Research has also shown that magnesium orotate may improve exercise tolerance in patients with coronary artery disease and athletes.
Magnesium sulfate is a combination of magnesium, sulfur, and oxygen. It’s best known as Epsom salt. You’ve probably taken an Epsom salt bath before, as it helps relieve sore muscles and promote relaxation. It also may aid in inflammation, skin health, and sunburn.
Magnesium supplementation is particularly popular these days, but we can’t forget about natural food sources of nutrients. So, in addition to any potential supplementation, here are some food sources I recommend consuming to introduce more magnesium into your diet:
Recommended Dietary Allowance (RDA) represents the average daily intake level sufficient to meet the nutrient requirements of nearly all healthy individuals. For women, the magnesium RDA is between 310-360mg. For men, it’s 400-420mg. Consuming magnesium-rich foods and supplementing with high-quality magnesium can achieve these levels for an overall healthier lifestyle.
There are certain groups more prone to magnesium inadequacy, including those with gastrointestinal diseases like Crohn’s or celiac disease, where malabsorption leads to magnesium loss. People with type 2 diabetes often experience increased magnesium excretion due to high blood sugar levels. Those with alcohol dependence may face magnesium depletion from poor diet and kidney issues. Older adults are also at risk due to lower intake, reduced absorption, and increased excretion. If you fall into one of these categories, ensuring you’re consuming adequate amounts of magnesium through diet and supplements is especially important.
While magnesium is generally safe for most people, certain medications can interact with magnesium supplements or affect magnesium levels in the body, including antibiotics, bisphosphonates, diuretics, and proton pump inhibitors. Those taking these medications should consult their healthcare provider about their magnesium intake.
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Magnesium is such a versatile mineral that supports so many aspects of our health, from mental to physical. Magnesium supplementation may be just what you need to boost your energy levels, improve your metabolism, enhance digestion, or relieve pain/stress. Still, I can understand if you area bit confused on how to best amplify the benefits of magnesium. If you’d like some additional support around which type of magnesium may be ideal for you, I invite you to book a one-on-one session with me here.
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