Effective Forms of Magnesium

Magnesium is an essential mineral that plays a crucial role in various bodily functions. It is involved in energy production, muscle contraction, nerve function, and the maintenance of healthy bones and teeth. The signs of magnesium deficiency can vary from mild to severe; common symptoms include muscle cramps, fatigue, weakness, irregular heartbeat, nausea and vomiting, migraines, numbness and tingling, insomnia, loss of appetite, osteoporosis and many more…

Dietary sources of magnesium include leafy greens, such as spinach and kale, nuts, seeds, legumes, whole grains, dark chocolate, avocados, bananas, tofu, fatty fish etc…

Forms of Magnesium:

There are several forms of magnesium available as dietary supplements, each with its own characteristics and benefits. Here are the most common forms:

1. Magnesium Aspartate: is a mixture of aspartic acid and magnesium. It is one of the most effortlessly absorbed form of magnesium. It is used to enhance athletic performance and to reduce brain damage.
2. Magnesium Carbonate: also known as magnesite. It’s an antacid used for heartburn, indigestion and upset stomach.
3. Magnesium Chloride: This form of magnesium is derived from magnesium and chloride. It is usually taken orally or applied topically as a magnesium oil. It has good absorption and is often used for relaxation and muscle recovery.
4. Magnesium Citrate: is a combination of magnesium and citric acid. It is well-absorbed by the body and is commonly used as a laxative. It can also be effective for leg cramps.
5. Magnesium Glycinate: is a form of magnesium combined with the amino acid glycine. It is highly absorbable and generally well-tolerated, making it a popular choice for those with sensitive stomachs. It is often used to promote relaxation, improve sleep quality, and support muscle function.
6. Magnesium Hydroxide: also called milk of magnesia, is found mainly in antacids. It is also known to increase water absorption in the intestine which provokes more bowel movement.
7. Magnesium Lactate: is a mixture of magnesium and lactic acid. This aspect of magnesium is highly absorbed by the digestive system and can replete a magnesium deficiency. It can also relieve leg cramps and pain during the menstrual cycle.
8. Magnesium L-threonate: is a salt mixture made of Magnesium and threonic acid. Studies show that it is highly absorbed by the brain cells. Thus, it may help in cognitive functions like depression and memory loss.
9. Magnesium Malate: This form of magnesium is combined with malic acid, a compound found in fruits. It is often used to support energy production, and alleviate symptoms of fibromyalgia, chronic fatigue, and soreness.
10. Magnesium Orotate: is a combination of magnesium and Orotic acid. It is believed to have better absorption and bioavailability compared to other forms of magnesium. It relates to heart health and energy output.
11. Magnesium Oxide: it is a mixture of magnesium and oxygen. It has a lower bioavailability, but still offers benefits. It can be used for magnesium deficiency, constipation, heart burn and stomach discomfort. However, it may have a laxative effect in larger doses.
12. Magnesium Sulfate (or Sulphate): Also known as Epsom salt, magnesium sulfate is commonly used in bath for relaxation and to soothe sore muscles. It can also be taken orally in small amounts as a laxative.
13. Magnesium Taurate: It is a mixture of Magnesium and Taurine, and research has shown that it can play a role in regulating blood sugar and blood pressure.

To sum up, supplementing with magnesium seems logical when we have a deficiency but having excess magnesium circulating in the body is toxic. The choice of magnesium supplement may depend on individual needs, preferences, and specific health conditions. It is always advisable to consult a healthcare professional before starting any new dietary supplements.

To your good health,

Elsy.

Resources: Healthline, Cleveland clinic