By Ansley Hill
Magnesium is one of the most important and the fourth most abundant micronutrient involved in more than 300 processes in the body that are essential for our health, including energy production, blood pressure regulation, nerve signal transmission and muscle contraction (read more).
Despite the fact that this element is found in leafy vegetables, legumes, nuts, and seeds, nearly two-thirds of the population of the western world does not meet their magnesium needs through diet alone.
To increase the amount of magnesium in the body, people choose supplements. However, since there are so many types of magnesium, it can be difficult to choose the most suitable one for your needs.
Get to know the 10 different forms of magnesium:
Magnesium Citrate -
Magnesium Citrate is one of the most popular forms of magnesium. It is found in citrus fruits and is easily absorbed in the digestive tract (read more). Magnesium Citrate is mainly used to increase magnesium levels in the body and to treat constipation. You can find this form of magnesium in Magnesium Complex - Qnesium.
Magnesium Oxide -
Magnesium Oxide is often used to relieve heartburn or indigestion. Because it is not easily absorbed , this form of magnesium is not a good choice for increasing magnesium levels in the body.
Magnesium Chloride -
Magnesium Chloride is easily absorbed and is used for heartburn, constipation and magnesium deficiency. When applied directly to the skin, magnesium chloride may reduce muscle pain, but this method of application will not increase magnesium levels in the body.
Magnesium Lactate -
Magnesium lactate is easily absorbed and slightly better tolerated by our digestive system than some other forms of magnesium. For people who need a high dose of magnesium but experience unpleasant bowel symptoms with other more popular forms of magnesium, magnesium lactate may be the best choice
Several studies have shown that magnesium lactate has the potential to help manage stress and anxiety.
Magnesium Malate -
Research shows that magnesium malate is very easily absorbed and effectively increases magnesium levels in the body. Like magnesium lactate, this form of magnesium is more easily tolerated in the gastrointestinal tract and should not cause any unwanted laxative symptoms. You can find this form of magnesium in Magnesium Complex - Qnesium.
Magnesium Taurate -
Taking magnesium and taurine helps regulate blood sugar. Both of these substances also help maintain healthy blood pressure.
A recent animal study showed that magnesium taurate significantly reduced blood pressure in hypertensive mice. These results suggest that this form of magnesium may contribute positively to heart health.
Magnesium L-Threonate -
Magnesium L-threonate is often used for its potential to improve brain health and its ability to help manage certain brain disorders such as depression and age-related memory loss.
This form of magnesium is easily absorbed, and animal studies show that magnesium l-threonate is the most effective form for increasing magnesium concentration in brain cells.
Magnesium Sulfate -
Magnesium sulfate is often dissolved in water and used as bath salts to help manage stress and relieve muscle pain. It is important to note that there is very little evidence to support this way of using magnesium sulfate.
Magnesium Glycinate -
Glycine is often used as a stand-alone dietary supplement to improve sleep quality and take advantage of its anti-inflammatory properties to improve heart health ( read more ).
Magnesium glycinate is easily absorbed and may have sedative properties. This form of magnesium can help reduce anxiety, depression, stress, and insomnia. You can find this form of magnesium in Magnesium Complex - Qnesium.
Magnesium Orotate -
Magnesium orotate uses orotic acid, a natural substance involved in DNA synthesis.
Early research suggests that magnesium oratate has the potential to improve heart health . These properties make magnesium oratate popular among athletes and fitness enthusiasts, but it can also help people with heart disease.
It is worth noting that this form is much more expensive than other magnesium supplements. Based on the limited evidence available, its benefits do not justify its cost.
Now that you're familiar with 10 different forms of magnesium, all that's left to do is choose. First, get your blood tested to see if you have a magnesium deficiency. Afterwards, rethink your needs and choose the supplements that best suit you.
If you are looking to increase magnesium levels in your body, consider magnesium malate or citrate (depending on your digestive tract irritation). If you seek to improve brain activity and cognitive function, choose magnesium l-threonate , and to take advantage of the sedative properties of magnesium, choose magnesium glycinate .