Magnesium is an important mineral that contributes to various processes in the body. There are different forms of magnesium, each with their own unique properties and health benefits. Here are the different types of magnesium and how they help the body
The Different Types of Magnesium
Magnesium Citrate
Well absorbed and good as a laxative to treat constipation.
Magnesium citrate is one of the most popular magnesium supplements because of easy absorption. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. Magnesium Citrate is helpful for those with rectal or colon problems but avoid this form of magnesium if you have diarrhea, or loose stools.
Magnesium L Threonate
Well Absorbed and delivers Magnesium to the brain cells
Magnesium L Threonate contains the Threonate form of magnesium where L-Threonate is a metabolite of vitamin C under research for its vitamin C-like properties and its ability to enhance mineral uptake.
Like Mg Citrate, this too is well absorbed and improves cognitive function, memory, and learning. It also helps in brain disorders like memory loss, depression, and concussions. Helps in anxiety, mental stress, and depression. Mouse studies have found how magnesium Threonate elevated magnesium levels in cerebrospinal fluid reducing nerve pain and dopamine neuron loss, however more human studies are needed to corroborate the effect of Mg Threonate on humans.
Magnesium Chloride
Energy booster, muscle relaxant. Can be used for treating heartburn and sore muscles
Magnesium Chloride is well absorbed with water, or liquids, it improves sleep, relaxes muscles, boosts energy, and helps in migraine. Magnesium chloride helps increase low stomach acid and can also be absorbed by the skin. Magnesium chloride supplements are sometimes used in in type 2 diabetes, high blood pressure, osteoporosis, and topical applications due to its ease of absorption by the skin.
Magnesium Malate
Well absorbed, good for fatigue
Among types of magnesium, Magnesium malate is good for people suffering from fatigue, since it contains malic acid. Malic acid occurs naturally in foods like fruit and wine, and is present in most cells in the body. It is an essential component of enzymes that contribute to ATP synthesis and energy production. Mg Malate is highly soluble because the ionic bonds of magnesium and malic acid are easily broken. Research has found how some people feel Mg Malate is gentler on your system and has a less laxative effect than other types of magnesium. Magnesium Malate is sometimes recommended to treat fibromyalgia and chronic fatigue syndrome symptoms, however more studies are needed to this effect.
Magnesium Taurate
Good for muscle recovery, maintaining blood pressure and blood sugar
Magnesium taurate is a good choice of magnesium supplement for people with cardiovascular issues. It is known to prevent arrhythmias and protect the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.
Taurine is an amino acid good for muscle recovery. It reverses oxidate stress in muscles and is good for muscle recovery after exercise. Some research suggests how magnesium and taurine combined contribute to regulating blood sugar and blood pressure.
Magnesium Orotate
Good for heart
This form of magnesium is bound to orotic acid, which is believed to enhance its bioavailability and increase magnesium levels within the cells. Orotic acid is a natural substance which contributes to the construction of genetic material, including DNA. Magnesium orotate is often used to support cardiovascular health and improve athletic performance due to orotic acid’s role in the energy production pathways of the heart and blood vessel tissue. It has also been found helpful in the use of congestive heart failure. However, Mg Orotate despite being popular for athletes is a costly form of magnesium
Magnesium Glycinate.
The best form of Magnesium, good for insomnia, stress, and anxiety
The best among types of magnesium that binds to glycine, an amino acid that improves absorption and puts you at less risk of digestion issues. Magnesium Glycinate is one of the most bioavailable and absorbable forms of magnesium, and the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency. Magnesium Glycinate is good for the nervous system, helps you relax, and is good for insomnia, anxiety, depression, stress, and muscle relaxation. Not likely to help as a laxative.
Worst Forms of Magnesium
Magnesium Oxide: This form of magnesium commonly marketed as a dietary supplement for magnesium. However, it is non chelated ( chelated magnesium binds to amino acids, whereas a non-chelated one doesn’t. A chelated supplement is less likely to cause an upset stomach or diarrhea. Magnesium oxide may not be as effective in correcting magnesium deficiencies as other forms.
Magnesium Sulfate (Epsom Salt): Magnesium sulfate also known as Epsom salts is commonly used in bath soaks to promote relaxation and alleviate muscle tension. While some magnesium can be absorbed through the skin during a bath, it is not a highly efficient way to increase magnesium levels in the body compared to oral supplementation.
Magnesium glutamate and aspartate: Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the artificial sweetener aspartame, which can possibly become neurotoxic when unbound to other amino acids.
How Much Magnesium?
If you are a healthy individual abiding by a balanced diet, there is no need to supplement. While obtaining magnesium from dietary sources is always the best option, there is a need to supplement in case of deficiencies caused by conditions such as aging, type 2 diabetes, digestive disorders, and alcoholism. The maximum recommended daily amount of magnesium for adults ranges from 350 mg for females and 420 mg for males.
Excessive intake of magnesium can lead to Hypermagnesia causing diarrhea, nausea, and cramping in some people. Extra magnesium from food is safe because the kidneys eliminate excess amounts in urine.It’s important to note that while types of magnesium supplementation can be beneficial for certain individuals, it’s always best to consult with a healthcare professional before starting any new supplement.