Different Types Of Magnesium And Their Benefits – Lately, everyone seems to be adding magnesium to their diet, and for good reason. The mineral supports everything from our nerves and sleep to digestion and muscle health, but with so many supplements to choose from, it can be difficult to find the right one for your needs. This guide will help you sort through the mess.

“One of the body’s most important minerals, magnesium plays a key role in over 300 different reactions that affect our health,” explains Anthony Baldusi, M.D., founder of The Fit Father Project and The Fit Mother Project. “It controls basic body functions such as ATP (energy) production, nerve signal transmission, protein synthesis and blood pressure regulation.”

Different Types Of Magnesium And Their Benefits

Different Types Of Magnesium And Their Benefits

Magnesium also plays a role in immune function, blood sugar control, vitamin D metabolism and even mood, adds Josh Axe, RD, CNS, DC, member of The Vitamin Shoppe Health and Wellness Council and author of The Keto Diet.

The Uses And Benefits Of Magnesium Malate

Magnesium is an essential nutrient, meaning our bodies cannot synthesize it. Instead, it should be obtained from foods (such as spinach, nuts and pumpkin seeds). The fact is, nearly half of Americans don’t meet their daily needs, says Monisha Bhanote, M.D., F.A.S.C.P., F.C.A.P. (That’s 420 milligrams for men and 320 milligrams for men.) To make matters worse, research shows that stress—something we experience regularly—depletes magnesium levels further.

Finding a magnesium supplement for your specific needs is not easy. Here is a breakdown of the seven types of magnesium on store shelves.

Do you have trouble falling and staying asleep? Magnesium can help with this. In fact, research shows that supplementing with any type of magnesium can sometimes help with insomnia.

“But what makes magnesium glycinate unique is that it contains the amino acid glycine,” Ax explains. In large amounts, this amino acid is known for its calming properties.

Best Types Of Magnesium

One important bonus: Highly absorbable magnesium glycinate is generally the gentlest form of magnesium on the stomach. Translation: a midnight bath doesn’t work.

To get the benefit, take 100 to 300 milligrams an hour or two before bedtime, says Jonathan Valdez, R.D.N., owner of Genki Nutrition and a spokesman for the New York State Academy of Nutrition and Dietetics.

Because magnesium oxide is relatively cheap to produce, it is one of the most common forms of magnesium.

Different Types Of Magnesium And Their Benefits

However, this cheaper form of magnesium is less bioavailable than other forms and for this reason can cause stomach inflammation.

Which Form Of Magnesium Should I Take? Magnesium Bisglycinate, Magnesi

Although not ideal in many situations, Bhanote recommends taking magnesium oxide when you have trouble going to the toilet. Just drink plenty of water during your appointment, as frequent trips to the toilet can cause dehydration.

“Start with half the recommended dose from the bottle,” he suggests. If you do not notice the desired effect within an hour, take the second half of the dose.

If you have more frequent indigestion but don’t need something as intense as magnesium oxide, switch to magnesium citrate.

According to Baldusi, the mineral in magnesium citrate is associated with citric acid, which itself is a mild laxative. So, even though magnesium citrate is better absorbed than magnesium oxide, it can still cause looser stools. That’s why Valdez recommends it for those who experience occasional constipation or indigestion.

Which Type Of Magnesium Is Best?

Although magnesium citrate is mostly found in powder form, it is also available in tablet form. Take 195 to 200 milligrams daily to support healthy digestion. The first time just make sure there is a bathroom nearby in case your stomach reacts badly. And, as with magnesium oxide, stay hydrated.

If you like natural supplements, try ionic magnesium. This unique form of the mineral is naturally occurring and pure, usually mined from mineral-rich bodies of water.

In this form, magnesium is found in small amounts along with other minerals such as potassium. Stable in liquid form, ionic magnesium mixes well with drinks and foods. In addition, the body absorbs it easily.

Different Types Of Magnesium And Their Benefits

If you’ve ever taken an Epsom salt bath, you’re already familiar with the soothing properties of magnesium sulfate, which is a type of magnesium salt.

Types Of Magnesium: Differences, Benefits, And Uses

Although there isn’t extensive research on Epsom salt baths, theory suggests that the mineral is quickly absorbed into the skin when you bathe in it. The result: it works quickly on your muscles.

“Epsom salt baths can reduce muscle spasms and soreness, which is why they are favored by athletes,” explains Axe.

Most Epsom salt recipes suggest adding at least two cups of salt to the bath and letting it sit for 20 minutes. It’s a great way to relax after a long day or hard workout.

Magnesium chloride (usually extracted from brine or seawater) is also absorbed through the skin. With that in mind, you’ll often find it in magnesium creams and body butters.

The 9 Best Magnesium Supplements Of 2023

Studies have shown that applying magnesium chloride to the hands and feet reduces pain in people with fibromyalgia, indicating that the skin is actually an effective route of delivery of the supplement.

For this reason, Ax recommends that anyone suffering from digestive problems, especially malabsorption, choose this form of magnesium. Look for a cream or oil that clearly contains magnesium chloride and few other ingredients.

“It is the only form of magnesium that can cross the blood-brain barrier, which means it is more available for metabolism and the functioning of main neurons in the brain,” explains Baldusi. Baldusi adds that it has been touted as a nootropic used by corporate executives and people in Silicon Valley to boost cognitive function.

Different Types Of Magnesium And Their Benefits

As always, talk to your doctor before adding a new supplement to your routine, especially if you take any prescription medications.

Types Of Magnesium {your Master Guide}

If you notice diarrhea or abdominal cramps while taking the supplement, consider reducing your dose or trying a different form of the mineral. We used to study magnesium together. But magnesium is confusing because there are so many different forms of it.

Aside from the fact that we need a lot of it, it’s important to note that we use different forms of magnesium for different purposes (and results).

Calcium does not penetrate the bones without magnesium. This is why the Chinese have stronger bones than Americans: they get a lot more magnesium. They eat much less calcium. But magnesium is the key factor.

But again, there are so many different types of magnesium. Some I have already discussed in detail; others not so much.

The Best Magnesium Glycinate Products Of 2023

Please note. I group the types of magnesium into “laxative” and “supplemental” because although all types of magnesium are listed below, they actually work differently.

This is the most commonly used form of magnesium in laxative form. In fact, although magnesium citrate is a type of magnesium, magnesium in general is more of a supplement; Magnesium citrate, laxative. The difference is in the dosage.

Magnesium Citrate is the generic name for over-the-counter products such as Citroma or Magnesium Citrate that can be used as a laxative or dietary supplement. It belongs to magnesium citrate, a group of drugs known as saline laxatives, which work by drawing more water into the colon, helping to empty its contents.

Different Types Of Magnesium And Their Benefits

It is the least absorbable form, but it also has one of the highest percentages of elemental magnesium per dose, so it may still be the highest absorbable dose per mg.

Foods Rich In Magnesium—according To Rds

This is a great general magnesium supplement if you just need magnesium. When taken in high doses, it acts as a simple muscle relaxant, nerve tonic and laxative.

Classify this as a “laxative effect” because most people don’t know or expect it. And the laxative effect can be shocking if you don’t know.

Epsom salt baths contain magnesium sulfate to help relax muscles and relieve pain.

Although magnesium chloride can be taken orally, many people use it in flake form for medicated soaks and foot soaks. Like magnesium sulfate, magnesium chloride is a salt.

Which Magnesium Supplement Is Right For You?

Magnesium oxide is more likely to cause diarrhea because it is poorly absorbed and requires a larger dose. On the other hand, magnesium glycinate is better absorbed and poses less risk. Magnesium chloride falls somewhere in the middle.

Widely used: to reduce blood pressure and migraines. It can also treat gastrointestinal problems and reduce the risk of colorectal cancer.

Although magnesium is available in the forms of sulfate, lactate, hydroxide, oxide and chloride, only magnesium gluconate is recommended for magnesium supplements because it is better absorbed and causes less diarrhea.

Different Types Of Magnesium And Their Benefits

Magnesium glycinate is not only known to have a calming effect and promote better sleep, but it also helps reduce PMS symptoms and control blood sugar levels in diabetics.

Best Forms Of Magnesium For Anxiety And Depression

Magnesium bisglycinate is one of the most easily absorbed forms of magnesium and is incredibly safe for the digestive tract.

Magnesium glycinate relaxes muscles and calms the mind. It also promotes a healthier circadian rhythm, which can help you fall and stay asleep.

Taurine is an amino acid known to nourish the heart muscle and improve the quality of heart contractions.

This form crosses the blood-brain barrier and has therefore recently been studied for use in patients with Alzheimer’s disease and other forms of cognitive impairment.

Types Of Magnesium And Their Benefits By Green Organic Supplement

Because of its strong brain correlates, it is also used in the treatment of certain brain diseases such as depression and age-related memory loss.

Lactate form

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