Magnesium is the fourth most abundant mineral in your body. Its involved in over 300 metabolic reactions that are essential for human health. Low levels are linked to a variety of illnesses, such as type 2 diabetes, heart disease, mood disorders, and migraines.
This mineral is present in many whole foods like green leafy vegetables, legumes, nuts, and seeds. But, up to two-thirds of people in western world don't meet their magnesium needs with diet alone.
Many people turn to supplements, however, since varieties of supplemental magnesium exist, it can be difficult and confusing for the consumer to know which one is the most appropriate for your needs.
Magnesium Citrate:
Magnesium citrate is one of the most popular types of magnesium supplements, and easily absorbed by your body. Its mainly used to raise magnesium levels and treat constipation.
Magnesium Oxide:
Magnesium oxide is often used to relieve digestive complaints like heartburn and constipation. Its not too well absorbed by the body, so its not a good choice for those who need to raise their magnesium levels.
Magnesium Chloride :
Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation , and low magnesium levels. Also, applying it topically may help relieve muscle soreness. But, its not used to boost your magnesium levels.
Magnesium Malate:
Magnesium malate is easily absorbed, and may have less of a laxative effect than other forms.
Its occasionally recommended for fibromyalgia, but, no current scientific evidence supports this.
Magnesium Taurate :
Magnesium taurate contains the amino acid taurine. Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar. Magnesium and taurine also support healthy blood pressure. More studies are needed though.
Magnesium L-threonate :
Magnesium L-threonate is easily absorbed. Animal research notes that it may be the most effective type for increasing magnesium concentration in brain cells. It may help certain brain disorders, such as depression and memory loss.
Magnesium Glycinate :
Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce anxiety, depression, stress, and insomnia. Yet, more studies are needed.
Magnesium Orotate :
Magnesium orotate includes orotic acid, a natural substance involved in your body's construction of genetic material , including DNA. Early research suggests that it may promote heart health due to orotic acid's unique role in the energy production pathways in your heart and blood vessel tissues.
This type of magnesium is very popular among competitive athletes and fitness enthusiasts, but, it may also help people with heart disease. This form of magnesium is significantly more expensive than other magnesium supplements.
Magnesium supplements are generally considered safe for most people. However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.
Also, as I mentioned in my previous post, supplements aren't regulated in the Untied States, so look for products tested by a third party , such as USP, ConsumerLab, or NSF International.
Always check with your doctor or healthcare provider before adding any dietary supplements to your routine.
Also special thanks to my friend and Colleague Dr. Lynne Pharm. D, for allowing me to use her chart of magnesium in my post. If you are on facebook or Instagram follow her @rx-slidekit for medical information using beautiful charts and slides.
As always stay well and stay healthy. Dr. Naghmeh Pharm.D
The content of my page is for Informational/Educational purposes only. Nothing should be constructed as Medical Advise.