Magnesium is one of the most crucial minerals that contribute to keeping your body in good health condition. It is responsible for over 300 enzyme reactions in your body. Unfortunately, not so many people know about magnesium’s importance and therefore do not consume it in an adequate amount. It has so many benefits which we will talk about in this article. Magnesium helps with nerve function, increases your energy level, lowers blood pressure, and supports your immune system. One of its other health benefits is adjusting blood glucose levels which is a huge benefit for people with diabetes.
There are various natural sources of magnesium that you can get in your daily diet. Here are some of the most magnesium-rich foods:
Dark Chocolate: 64 mg in a 1-ounce (28-gram)
Nuts: 82 mg per 1 ounce
Avocados: 58 mg of magnesium per avocado
Pumpkin Seeds: Serving Size 1 oz. 74 mg
Bananas: 37 mg per large banana
Spinach: 78 mg per ½ cup
Black Beans: 60 mg per ½ cup
Whole Wheat Bread: 46 mg per 2 slices
Peanut Butter: 49 mg per 2 tablespoons
Yogurt: 42 mg per 8 oz.
Now what most people do not know is that there are different types of magnesium and each one has its own benefits. This is what we are going to discover in this article. We’ll provide you with a complete overview of each magnesium type and help you pick the one that meets your needs.
Contents
What are the different kinds of magnesium and what do they do?
We’ve noticed lately that many health professionals as well as nutritionists raising awareness about the importance of magnesium. They encourage people to increase their magnesium intakes to meet their health goals. We think it’s very important at this point to go a little bit deeper in understanding how this mineral works as well as the different types of it. Here is a list of all the different types of magnesium and what they do to your body.
Magnesium Citrate:
This type of magnesium is probably one of the prevalent ones. It is known for being inexpensive, available almost everywhere, and easily absorbed into our bodies. Magnesium Citrate is commonly used for people with low levels of magnesium. Since it is bound to citric acid and its natural laxative effect, it can also be used to treat constipation. You can either get it as a supplement or you can find it in natural food sources such as citrus fruit. It’s this form of magnesium that gives fruits their sour taste.
Magnesium Oxide:
Magnesium oxide is another type of magnesium. It is also one of the most popular ones. You can find it easily on the market. However, studies show that it is one of the least bioavailable forms of magnesium as it showed a poor absorption rate. It is generally used as a medication for constipation and heartburn. However, magnesium oxide is not prescribed for people with magnesium deficiency. Some studies claim that magnesium oxide is effective against anxiety, but thorough research needs to be conducted.
Magnesium Glycinate:
Similar to magnesium citrate and magnesium oxide, this form of magnesium is one of the most common ones. Jumping to conclusions, magnesium glycinate might be the best form of magnesium. It is highly bioavailable and the most absorbable form of magnesium. Magnesium glycinate forms a combination of magnesium and the amino acid, glycine. The human body needs glycine to form creatine and proteins for the body. It is recommended for people with a magnesium deficiency. It is also prescribed to treat heartburn. Different claims are stating that it’s beneficial for people who suffer depression, stress, and anxiety but more scientific data is needed to back up these claims. You can get this magnesium type in supplements or in foods such as dairy, meat, fish, and vegetables.
Magnesium Taurate:
Magnesium taurate is a compound of magnesium and amino acid taurine. It is easily and highly absorbable in the human body. It is recommended for people who have cardiovascular issues. A magnesium deficiency has been related to causing high blood pressure which causes other heart problems. There are also some studies supporting the use of magnesium taurate for people with diabetes as it regulates insulin levels and blood sugar. You can find different options of magnesium taurate supplements on the market and get all the health benefits from it.
Magnesium Chloride:
Magnesium chloride is another form of this mineral. It is highly absorbable and is perfect as a general supplement for your body. You can find it as capsules, lotions, or oils. However, topical products are not as effective as capsules as magnesium chloride is poorly absorbed through the skin. It is formed by a compound of magnesium and chloride. It is used to treat constipation, magnesium deficiency, and also functions as a detox for cells and tissues. Magnesium chloride also improves your metabolism and kidney function.
Magnesium Lactate:
as its name states, magnesium lactate is a compound of magnesium and lactic acid. .Lactic acid is produced by muscles and blood cells but it is manufactured for different purposes such as flavoring and preserving foods. You can find magnesium lactate as a supplement but it is not widely available like the other ones. Magnesium lactate is easily absorbed by the body and has shown none to very few side effects on the digestive system, which makes it a great alternative to other forms of magnesium. However, magnesium lactate is usually used for people who need it in large doses so we recommend that you check with your doctor beforehand.
Magnesium Malate:
Magnesium malate is a compound of magnesium and malic acid. Malic acid is naturally found in some fruits and wine. It can also be used as an additive to enhance food flavor. It is highly absorbable and easier to digest which makes it a safer option for people with digestive problems. Magnesium Malate is used to treat chronic fatigue and fibromyalgia symptoms.
Magnesium Orotate:
This form of magnesium is a compound of magnesium and orotic acid. It is one of the most expensive types of magnesium. However, this doesn’t mean that it’s the best one out there. Research has shown that it is beneficial for energy production as well as improving the heart and blood vessel tissues, but more research needs to be conducted. It is widely used by fitness enthusiasts as it is believed that magnesium orotate gives more energy and improves your physical performance. With such limited benefits, people usually choose the other types of magnesium supplements.
Magnesium Sulfate:
Magnesium Sulfate is a combination of magnesium, sulfur, and oxygen. It’s widely available as “Epsom Salt” which is believed to help muscle soreness. You can also find it as a supplement and it’s used to treat constipation due to its high laxative effect. It is also widely used in hospitals to treat other health conditions. We recommend that you check with your doctor beforehand as it’s easy to overdose on this form of magnesium.
Magnesium L-threonate:
This is our last form of magnesium on the list. Magnesium L-threonate is formed by magnesium and threonic acid. It is highly absorbable. Science or research are still unsure about its health benefits. When consumed, magnesium L-threonate gets formed in brain tissues and some believe that it might treat some brain disorders while others believe that it is actually harmful in the long term.
Which Type of Magnesium is best?
As we’ve seen magnesium is a crucial mineral that improves our health and treats some medical conditions. We should definitely not turn a blind eye to its many health benefits. To judge which is the best form of magnesium, this genuinely depends on the health benefits that you want to get. For example, if you want to regulate your magnesium deficiency, you can take magnesium citrate. And If you want something beneficial for your cardiovascular system, you should take magnesium taurate.
Which is the best Magnesium to Take and how much?
As I’ve said before judging which type of magnesium is better than the other will depend on many factors and primarily the health benefits that you want. However, in my personal opinion some of the best types of magnesium supplements to take are the following:
Magnesium Citrate: The recommended dose is 240 mg per day which you can drink mixed with water. I chose this one because it’s considered the most absorbable form of magnesium and because you can use it if you have a magnesium deficiency.
Magnesium Sulfate: The recommended dose is 240 mg per day to drink dissolved in water. I personally use it as Epsom salt as it helps me relax, relieve stress and anxiety.
Magnesium Glycinate: the daily recommended dose is 400-420 mg for men and 320mg for women. This is by far one of the most ones I use as it helps relieve stress, improves sleep, and some use it for depression in the long run.
Which Magnesium is best for Anxiety?
There are two types of magnesium that you can use against anxiety. You can either take magnesium sulfate or magnesium glycinate. They are both great for relieving stress and reducing anxiety. Studies have shown that fear and panic attacks greatly decrease with magnesium consumption. You can get these types of magnesium supplements online or at the pharmacy. However, if used for severe anxiety attacks, we recommend that you check with your doctor beforehand.
Bottom Line
Magnesium can be used for various health benefits. Now after discovering the different types of magnesium, you can target the specific benefits that you want. Bear in mind that adding dietary supplements to your diet might interfere with your other medications. Although generally, doctors prescribe it to people with diabetes and blood pressure we advise you to check with your doctors to give you an adequate dose.
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