Magnesium is an essential mineral that plays a key role in many bodily functions, from supporting nerve and muscle health to promoting better sleep and heart function. However, not all magnesium supplements are the same.
There are several types, each with unique benefits, and it’s important to choose the right one based on your needs. Below, we’ll explore some of the most common forms of magnesium and their specific uses.
1. Magnesium Citrate
Best for: Digestion and mild constipation
Magnesium citrate is one of the most popular forms of magnesium, especially for those seeking relief from occasional constipation. It's well-absorbed by the body and works by drawing water into the intestines, making it easier to have a bowel movement. For this reason, it's often recommended as a gentle laxative. Additionally, it may help with general magnesium deficiency and muscle relaxation.
How to use: Often found in powder form, magnesium citrate can be mixed with water and taken as needed. Always start with a low dose to avoid loose stools.
2. Magnesium Glycinate
Best for: Relaxation, anxiety, and better sleep
Magnesium glycinate is magnesium bound to glycine, an amino acid that has calming properties. This form is known for its gentle effect on the digestive system, making it a good option for people who need magnesium but tend to experience diarrhea with other forms. It’s widely recommended for promoting relaxation, reducing anxiety, and improving sleep quality. It also supports muscle health, making it useful for those dealing with cramps or spasms.
How to use: Taken as a capsule or powder before bed or when experiencing stress, magnesium glycinate is ideal for long-term use.
3. Magnesium Oxide
Best for: Can be beneficial for severe constipation as this is not well absorbed and is more of a filler. Prioritize other forms.
Magnesium oxide contains a high amount of elemental magnesium, but it’s less well absorbed than other forms. It’s often used as an inexpensive option for correcting magnesium deficiencies and can also have a laxative effect due to its ability to draw water into the bowels. While it’s not the most bioavailable form, it can still be useful for people needing magnesium supplementation.
How to use: Magnesium oxide is typically taken in capsule form and is often found in over-the-counter supplements aimed at relieving constipation or providing general magnesium support.
4. Magnesium L-Threonate
Best for: Brain health and cognitive function
Magnesium L-threonate is a newer form that is gaining attention for its ability to cross the blood-brain barrier, meaning it can directly affect the brain. Research suggests that it may improve memory, learning, and cognitive function, making it a great option for those looking to support brain health. This form may also be helpful for those experiencing age-related memory decline or issues with focus and concentration.
How to use: This form is typically taken in capsule form and is often recommended for long-term brain health and mental clarity.
5. Magnesium Malate
Best for: Energy production and muscle pain
Magnesium malate is made by combining magnesium with malic acid, a substance found in many fruits. It’s believed to be especially beneficial for people dealing with chronic fatigue or muscle pain, as malic acid plays a role in energy production. Some studies suggest it may help those with fibromyalgia, a condition characterized by widespread muscle pain and fatigue.
How to use: Magnesium malate can be taken in capsule or tablet form and is typically used during the day due to its energy-boosting effects.
6. Magnesium Sulfate (Epsom Salt)
Best for: Muscle relaxation and detoxification
Magnesium sulfate, commonly known as Epsom salt, is not typically taken orally but is used in baths or foot soaks to promote muscle relaxation and detoxification. When dissolved in warm water, magnesium sulfate can be absorbed through the skin, providing relief for sore muscles, reducing inflammation, and even promoting relaxation after a stressful day. It's also sometimes used as a mild laxative when taken internally, but this should be done cautiously and under medical supervision.
How to use: Add Epsom salts to a warm bath and soak for 15–20 minutes to experience muscle-relaxing benefits.
7. Magnesium Taurate
Best for: Heart health
Magnesium taurate is magnesium combined with taurine, an amino acid known for its role in cardiovascular health. This form is often recommended for people with heart issues, as both magnesium and taurine can help regulate heart rhythm and improve overall cardiovascular function. It’s also gentle on the digestive system and can be taken long-term for supporting heart health.
How to use: Available in capsule form, magnesium taurate can be taken once or twice daily as part of a heart-healthy regimen.
Choosing the Best Magnesium Supplement for Your Needs
Choosing the right type of magnesium depends on your specific needs. Here's a quick cheat sheet, but discuss with your naturopathic doctor as there can be combination products that are more cost effective and best suited for you (and any medication - supplement interaction checks can be done).
Magnesium Citrate | Great for digestion and mild constipation. |
Magnesium Glycinate | Ideal for relaxation, anxiety, and better sleep. |
Magnesium Oxide | More of a filler, not well absorbed. Severe constipation. |
Magnesium L-Threonate | Crosses blood-brain-barrier. Supports brain health and cognitive function. |
Magnesium Malate | Helps with energy production and muscle pain. |
Magnesium Sulfate | Perfect for muscle relaxation via baths. |
Magnesium Taurate | Excellent for heart health. |
This is not medical advice. If you're curious about if and how magnesium can fit into your supplement regimen, book an appointment today!
REFERENCES
National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. Available from: https://openheart.bmj.com/content/5/1/e000668
Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine, 28(2), 249-256. Available from: https://www.jabfm.org/content/28/2/249
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