Types of Magnesium and Their Benefits

Keep reading to learn the ten various forms of magnesium supplements and their uses.

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Although many whole foods like green leafy vegetables, legumes, nuts, and seeds contain magnesium, up to two-thirds of people in the Western world don&#;t meet their magnesium needs with diet alone ( 1 ).

Low magnesium levels may be involved in various health conditions, such as type 2 diabetes, heart disease, osteoporosis, and migraine ( 2 ).

Magnesium is involved in over 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction ( 1 ).

Your body absorbs certain magnesium supplements more easily. Some types may help support specific health issues.

Magnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. It&#;s mainly used to raise magnesium levels and treat constipation.

It&#;s occasionally marketed as a calming agent to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses ( 5 ).

It&#;s typically taken orally to replenish low magnesium levels. Due to its natural laxative effect, it&#;s also sometimes used at higher doses to treat constipation .

A small study of 14 male participants suggests that this type is among the most bioavailable forms of magnesium, meaning it&#;s more easily absorbed in your digestive tract than other forms ( 4 ).

Magnesium citrate is one of the more common magnesium supplement formulations and can be purchased in stores worldwide.

This acid is found naturally in citrus fruits , giving them their tart, sour flavor ( 3 ).

Magnesium oxide may help relieve digestive complaints like heartburn and constipation. Given that the body doesn&#;t absorb it well, it isn&#;t a good choice for those who need to raise their magnesium levels. You may want to consult with a doctor before taking magnesium oxide.

Instead, people use it more frequently to relieve uncomfortable digestive symptoms, such as heartburn , indigestion, and constipation. Some may also use it to treat and prevent migraine episodes, but more research is needed to confirm that magnesium deficiency can contribute to migraine attacks ( 8 , 9 ).

This type isn&#;t typically used to prevent or treat magnesium deficiencies, as some studies report that it&#;s poorly absorbed by your digestive tract ( 7 ).

It naturally forms a white, powdery substance and may be sold in powder or capsule form ( 6 ).

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 not boost your magnesium levels.

Although people use these skin creams to soothe and relax sore muscles, little scientific evidence links them to improved magnesium levels ( 11 ).

People take magnesium chloride most frequently in capsule or tablet form, but it may also be an ingredient in topical products like lotions and ointments.

It&#;s well absorbed in your digestive tract, making it a great multi-purpose supplement. You can use it to treat low magnesium levels ( 2 , 7 , 10 ).

Magnesium chloride is a magnesium salt that includes chlorine &#; an unstable element that binds well with other elements, including sodium and magnesium, to form salts.

Magnesium lactate is the salt formed when magnesium binds with lactic acid.

This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent (12).

Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. It&#;s less popular as an over-the-counter dietary supplement.

Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types. This may benefit people who need to take large doses of magnesium regularly or don&#;t easily tolerate other forms.

In a study of 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate reported fewer digestive side effects than the control group (13).

Other studies likewise reveal that this form may help treat stress and anxiety, but more research is needed (14).

Summary

Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. It may be more suitable for those who don&#;t tolerate other forms or need to take especially large doses.

From muscle contractions to sleep, magnesium is involved in over 300 enzymatic reactions. Hence, the hype for magnesium supplementation is justified. However, there are factors to consider when buying a magnesium supplement. From labeling and composition to quality grades, let us explore what needs to be considered before buying magnesium supplementation. 

Importance of choosing the right magnesium supplement

Choosing the right magnesium supplement is critical to ensure that you are getting the best possible health benefits. Not all magnesium supplements are created equal, as their form, bioavailability, and absorption can vary. It is crucial to select a supplement that is easily absorbed by your body to maximize its effectiveness.

Moreover, different forms of magnesium supplements serve different purposes. Some are better for supporting muscle health, while others are more suitable for relaxation and calming effects. By understanding your specific needs and goals, you can narrow down the options and choose the most appropriate magnesium supplement for you accordingly. 

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Factors to consider when buying a magnesium supplement 

When purchasing a magnesium supplement, several factors should be taken into consideration. The following are some key aspects to keep in mind:

• Quality and Purity

Look for supplements made by reputable manufacturers that have undergone rigorous testing. Choose supplements that are free from contaminants and are certified by third-party organizations. Supplements with highly bioactive, natural sources of magnesium are ideal to choose from. 

• Bioavailability

Opt for highly bioavailable magnesium supplements, meaning they can be easily absorbed and utilized by your body. Magnesium citrate, magnesium glycinate, and magnesium oxide are some of the forms known for their high bioavailability. 

• Dosage

Consider the dosage recommended by healthcare professionals. The appropriate dosage may vary depending on your age, gender, and specific health conditions. It is important to follow the recommended guidelines to avoid any potential side effects. 

• Purpose

Different forms of magnesium have different purposes. 
Magnesium Glycinate: Most absorbable form, that supports muscle relaxation and stress relief. 

• Magnesium Citrate: Supports bowel regularity and promotes relaxation. 
• Magnesium Threonate: Specifically supports cognitive function and brain health. 
• Magnesium Oxide: Provides constipation relief. 
• Magnesium Malate: Supports energy production and may help alleviate muscle pain. 
• Magnesium Taurate: Supports cardiovascular health and may regulate blood pressure. 
• Magnesium Sulfate: Commonly supports muscle relaxation and stress relief. 

Some other forms of magnesium are also present, including orotate, carbonate, and chloride. Supplements with a combination of magnesium provide advanced efficacy and health benefits. For example, Triple Magnesium Complex by Wellbeing Nutrition has a synergistic blend of Aquamin® Marine Magnesium, Magnesium Threonate, Magnesium Glycinate, and Elemental Magnesium.  

Reading and understanding supplement labels 

Reading and understanding supplement labels is crucial when buying a magnesium supplement. The label provides valuable and complete information about the product, including the ingredients, dosage, and any additional additives. Here are some important aspects to pay attention to: 

• Active Ingredient 

Look for the type of magnesium used in the supplement. Different forms of magnesium have varying benefits and absorption rates. Choose the one that aligns with your health goals. Some brands also use a combination of magnesium forms for maximum efficacy. 

• Other Ingredients 

Take note of any additional ingredients, such as fillers or additives. Some supplements may contain allergens or artificial colors, which may not be suitable for everyone. If you have any known allergies or sensitivities, read the label carefully to avoid any unwanted reactions. 

• Serving Size 

Check the serving size to determine how many capsules or tablets you need to take per day. Make sure to follow the recommended dosage to achieve optimal results. 

• Nature 

Some supplements cause nausea or any other side-effects on consumption. In case of intolerance of any sort, the dosage is often compromised. Hence, supplements that indicate &#;Safe Dosage&#; and &#;No Nausea&#; should be picked for consumption. 

Researching and evaluating different magnesium supplement brands

With numerous magnesium supplement brands available in the market, it is important to research and evaluate the options before making a purchase. Here are some steps you can take to make an informed decision:

• Health Claims 

Checking the health claims provided by the supplement brand helps provide concrete evidence of how effective the supplement is. Choose a supplement that clearly mentions the improvement observed by the participants in a specific time. 

• Read Reviews 

Look for reviews and testimonials from other users to get an idea of the effectiveness and quality of the supplement. Real-life experiences can provide valuable insights into the product's benefits and potential drawbacks.

• Consult Healthcare Professionals 

Seek advice from healthcare professionals, such as doctors or registered dietitians, who can recommend reliable brands or specific types of magnesium supplements based on your individual needs and health conditions.

• Check Certifications and Standards

Look for certifications or quality seals on the product labels. Certifications from independent testing organizations ensure that the supplement meets certain quality standards and has undergone rigorous testing. For example, certifications such as FSSC , FSSAI & GMP Certified are ideal for identifying standards. 

Recommended dosage and form of magnesium supplement

The recommended dosage and form of magnesium supplement can vary depending on your needs and health conditions. It is always advisable to consult with a healthcare professional to determine the appropriate dosage for you. However, here are some general guidelines to consider:

Dosage 

The recommended daily intake of magnesium for adults is around 400-420 mg for men and 310-320 mg for women. However, individual requirements may vary, so it's best to consult with a healthcare professional for personalized advice.

Form of Magnesium 

Different forms of magnesium have varying bioavailability and benefits. Some common forms include magnesium citrate, magnesium glycinate, and magnesium oxide. Magnesium glycinate is often recommended for its high bioavailability, while magnesium oxide may be suitable for those with constipation issues.

Potential side effects and interactions of magnesium supplements

While magnesium supplements are generally safe for most people when taken as directed, there are some potential side effects and interactions to be aware of. Here are a few considerations:

• Digestive Issues

Some individuals may experience diarrhea or stomach upset when taking high doses of magnesium. Starting with a lower dose and gradually increasing it can help minimize digestive issues.

• Medication Interactions 

Magnesium supplements can interact with certain medications, such as antibiotics and diuretics. It is important to consult with a healthcare professional before starting any new supplement to ensure there are no potential interactions.

• Kidney or Heart Conditions 

Individuals with kidney or heart conditions should exercise caution when taking magnesium supplements. High doses of magnesium can put a strain on the kidneys and may not be suitable for those with impaired kidney function.

Conclusion 

In conclusion, choosing the right magnesium supplement with quality standards is very crucial for maximum health benefits. Considering factors such as bioavailability, dosage, and purpose when selecting a supplement is highly important. Consultations with doctors, following guidelines, and adequate knowledge of labels are particularly of use. Hence, do your research thoroughly before starting any supplement.

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