Magnesium Supplements: A Guide
Magnesium is a vital mineral and electrolyte that we have to obtain from the foods we eat. Around 50% of Americans, however, eat meals with insufficient magnesium nutrients. Besides playing a crucial role in balancing hormones, magnesium has over 300 other functions in the body. Some of these functions include detoxification, blood sugar regulation, and improved thyroid function.
Women with Polycystic Ovarian Syndrome, in particular, exhibit low levels of magnesium in their bodies. Others at risk of having magnesium deficiency include people who take medications like birth control pills, acid reflux medications, and individuals who have trouble absorbing magnesium due to gut health issues. From good sources of magnesium to the different types, here is everything you need to know about this nutrient.
Types of Magnesium
Even though magnesium is found in foods like legumes, vegetables, whole foods, and seeds, two-thirds of people in Western countries do not meet their magnesium needs with food alone and end up turning to supplements. Since there are a number of different magnesium supplements, however, finding the most appropriate one for your needs can be challenging. Below are some common types of magnesium. Note: Always check with your doctor before using any type of nutritional supplement.
Magnesium Citrate:
Magnesium citrate is bound with citric acid. Citric acid is mainly found in fruits and it’s known for its sour, tart flavor. Magnesium citrate is the supplement that is easiest to absorb in the body. It’s used to treat constipation and raise magnesium levels.
Magnesium Chloride:
You can find magnesium chloride in tablet and capsule forms. This supplement is a type of salt and is commonly found naturally in seawater. Besides providing a healthy dose of magnesium to those who experience a deficiency, magnesium chloride may also help to reduce blood pressure, relieve mild depression, and manage common gastrointestinal issues.
Magnesium Oxide:
Magnesium oxide is a salt that combines oxygen and magnesium. You can find magnesium oxide in a capsule or powder form. Magnesium oxide is the main active ingredient in the milk of magnesia. Because magnesium oxide is not absorbed adequately in the digestive tract, it’s not generally used to treat or prevent magnesium deficiencies.
Magnesium Lactate:
Magnesium lactate is a salt that forms when lactic acid binds with magnesium. Lactic acid is produced by the blood cells and the muscles, but it’s also made to be a flavoring and preservative agent. Magnesium lactate is easily absorbed in the body and may be more gentle to the digestive system than other types of magnesium. In some cases, magnesium lactate can be used to relieve anxiety and stress.
Magnesium Malate:
Magnesium malate is made with malic acid, which naturally occurs in wine and fruits. Malic acid has a sour taste, which is often used with food to add acidity or enhance flavor. Since it’s easy to absorb in the digestive tract, it’s an excellent option for boosting magnesium levels in the body.
Also, magnesium malate has less of a laxative effect, compared with other forms of Magnesium. This supplement is also sometimes used to help with symptoms of chronic fatigue syndrome and other chronic conditions like fibromyalgia. You can find magnesium malate can help to support heart, nerve, muscle, and bone health and supports the nervous system.
Additional types of magnesium include magnesium sulfate, magnesium glycinate, magnesium orotate, magnesium taurate, and magnesium chloride.
What Forms Does Magnesium Come In?
The most common forms of magnesium include pills/tablets, sustained-release capsules, and powders and you can even sometimes find magnesium in gummies. Your preferred form of magnesium depends on your personal preference. For longer-lasting effects, for example, opt for capsule form. If you don’t love the idea of swallowing pills, you may prefer a gummy or powder. For the quickest absorption rate, powders are your go-to option, and they’re also ideal if you’d like to mix the powder into water or another type of liquid.
Besides the forms mentioned above, magnesium can come in many different forms and compounds. Magnesium citrate, for example, contains 16.2% of magnesium, with the rest being citric acid. Magnesium glycinate includes 14.1% of magnesium. Besides the magnesium content, you should also look at the absorption rate, cost, and side effects when evaluating different types of magnesium.
Magnesium glycinate is the most easily absorbed form, magnesium citrate is good for relaxation, and magnesium malate is the best for muscle soreness and energy. Magnesium L threonate, another supplement that contains the L-threonate form of magnesium, is the best form for bone and muscle function.
Magnesium oxide can help if you are constipated. It can act as a laxative and can also help with your digestion.
Magnesium sulfate will help you with detoxification and muscle relaxation, while magnesium glycinate is best for sleep. Magnesium glycinate is the most absorbable form of magnesium, and it can help to raise your magnesium levels quickly. Because it’s bound with glycine, a calming amino acid, it can also help some people sleep.
Magnesium Glycinate vs. Citrate
Both magnesium glycinate and magnesium citrate are organic, which means they are more soluble than other inorganic forms like magnesium oxide. This means they’re more bioavailable to your body and your body can use them efficiently. Magnesium glycinate and magnesium citrate possess lower levels of elemental magnesium.
The benefits of magnesium glycinate depend on your body. Most individuals tolerate the mineral and it does not have a laxative effect.
The benefits of magnesium citrate differ depending on the individual. It can help to relieve constipation but it has a strong laxative effect, so use caution.
Magnesium Chloride vs. Magnesium Citrate
Magnesium chloride is mainly taken in the form of tablets or capsules, but you can also find it in ointments or lotions. People often use magnesium chloride skin creams to relax and soothe sore muscles. Since it is absorbed orally, it can treat heartburn, low magnesium levels, and constipation. When applied, it can help to soothe muscles but it does not boost magnesium levels.
Magnesium citrate serves different functions from magnesium chloride. It’s taken orally to help to replenish low magnesium levels. It has a laxative effect and can be used to treat constipation. Magnesium citrate can also be used to help to relieve symptoms of anxiety and depression.
Shop Magnesium Products at Co-op Market
Magnesium is a fascinating and versatile nutrient. It can help with brain function and stress relief, and can also help with other body processes and functions. With so many different types of magnesium supplements, it can be confusing to find the best one for you. Start by learning about the different ingredients and compounds and evaluating which one can help you with your individual needs. Shop magnesium products and other supplements from Co-op Market.
