What Magnesium supplement is right for you?
Magnesium is a mineral found in the human body that is critical to hundreds of cellular and anatomic functions. You may have heard that taking a magnesium supplement can be beneficial, but what type should you be taking? There are over 10 different types of magnesium supplements, but today we will focus on the differences and benefits of the main 7 types.
Magnesium bound with citric acid often found in fruit, is relatively easily absorbed and can help raise overall magnesium levels in the body. After taken, magnesium citrate increases fluid levels in the intestines potentially leading to smoother bowel movements and healthier kidney functions. Doctor’s often suggest this kind of magnesium to occasionally relieve constipation and clear out the bowels before surgery. Continued and prolonged use has been shown to cause dependency in bowel movements and can lead to digestive issues.
A compound of magnesium and the amino acid glycine, it is easily absorbed into the body. This is the most common form of magnesium as it replenishes the bodies magnesium levels efficiently and has been studied to treat the widest variety of ailments like healthy sleep and mood. Magnesium Glycinate can possibly promote muscle relaxation and recovery due to the bioavailability of the protein building amino acid glycine. This is available both in powder form for sleep and anxiety and lotion form for muscle relaxation.
A compound of magnesium and malic acid, it is often added to foods for flavor and preservation. Possibly the fastest magnesium to absorb into the body during studies (1), malate has significantly less of a laxative effect than other types of magnesium. This type is included in energy boosting formulas and can potentially help improve overall energy levels and mood. Similarly, magnesium lactate (magnesium and lactic acid) is also used to add flavor and preservation to food but has been shown to also potentially regulate acidity.
Combining magnesium and the amino acid taurine, it is an easily absorbed type of magnesium that has been shown in studies to potentially help promote healthy blood sugar and blood pressure levels due to its high antioxidant contents (2). Magnesium Taurate is often suggested to cardiovascular patients to help with hypertension but you should not add supplements to your diet without approval from your doctor.
A compound of magnesium and orotic acid, this is a type of magnesium used by athletes, however it is relatively expensive. The orotic acid which is an active part of energy production, supports both cell and muscular function while the magnesium provides cardiovascular benefits, leading to healthy recovery and performance.
A compound of magnesium and aspartic acid, this is a popular form of magnesium for muscle function and overall magnesium level support. This is commonly suggested by doctors as it is found in its chelated form to have high absorbance and is easier on the stomach than other forms.
A salt combining magnesium and oxygen, it is not as easily absorbed into the body as alternatives so it is not suggested for use as often. While also used to relieve constipation, the main use is to regulate acidity to relieve heartburn and indigestion.
We hope this guide can be helpful to you in choosing a magnesium supplement that is specific to your unique needs. Type “magnesium” into the search bar on our website to begin shopping!
(1) Uysal N;Kizildag S;Yuce Z;Guvendi G;Kandis S;Koc B;Karakilic A;Camsari UM;Ates M; “Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?” Biological Trace Element Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/29679349/.
(2) Shrivastava P;Choudhary R;Nirmalkar U;Singh A;Shree J;Vishwakarma PK;Bodakhe SH; “Magnesium Taurate Attenuates Progression of Hypertension and Cardiotoxicity against Cadmium Chloride-Induced Hypertensive Albino Rats.” Journal of Traditional and Complementary Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30963046/. (https://europepmc.org/article/med/30963046)