The Benefits of Each Type of Magnesium
Magnesium is a vital mineral involved in over 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction. Despite its importance, many people in the Western world don’t meet their magnesium needs through diet alone. This article explores ten different forms of magnesium supplements and their specific health benefits.
Magnesium supports:
Metabolic, endocrine, and hormonal disorders
Musculoskeletal disorders/Cramping
Neurological disorders/Migraines
Respiratory disorders
Sleep and fatigue
Constipation
Magnesium Citrate (good for constipation)
Magnesium citrate is formed by combining magnesium with citric acid, naturally found in citrus fruits, resulting in a highly bioavailable form that is easily absorbed by the body. This makes it one of the most effective supplements for increasing magnesium levels. Due to its natural laxative effect, magnesium citrate is commonly used to treat constipation by drawing water into the intestines to soften stool and ease bowel movements. Additionally, magnesium is considered a calming agent because it regulates neurotransmitters like GABA and serotonin, balances stress hormones such as cortisol and acts as a natural calcium channel blocker, reducing excitatory activity in the brain.
Magnesium Oxide: laxative (poorly absorbed)
Magnesium oxide offers several health benefits, despite its lower bioavailability compared to other forms of magnesium. It is particularly effective in relieving constipation by acting as an osmotic laxative, drawing water into the intestines to soften stool and ease bowel movements. Additionally, magnesium oxide can be used as an antacid to alleviate symptoms of indigestion and heartburn by neutralizing stomach acid. It has also been shown to help prevent and reduce the frequency of migraines, including cluster headaches and menstrual migraines, by interrupting brain signals that cause these headaches. Some studies suggest that magnesium oxide can help lower blood pressure by relaxing blood vessels, although more research is needed to confirm this effect. Furthermore, magnesium oxide may aid in blood sugar control for people with type 1 and type 2 diabetes, as well as gestational diabetes, by improving insulin sensitivity and reducing inflammation. It also plays a role in reducing stress and anxiety by regulating the stress hormone cortisol and certain neurotransmitters in the brain, particularly when supplemented with vitamin B6. While magnesium oxide is effective for these specific health issues, it is less efficient at raising overall magnesium levels in the body due to its low absorbability. Therefore, other forms of magnesium, such as magnesium citrate or magnesium glycinate, may be more suitable for addressing magnesium deficiency.
Magnesium Chloride (easily absorbed via skin and good for muscle pain - topical)
Magnesium chloride offers numerous health benefits due to its high bioavailability and unique properties. Its high solubility in water allows for easy absorption in the digestive tract, making it effective for quickly raising magnesium levels and addressing deficiencies. This supports muscle and nerve function by facilitating normal muscle contraction and relaxation, which helps prevent muscle cramps, sports injuries, and general fatigue. Additionally, magnesium chloride acts as a strong laxative by absorbing water in the intestines, promoting easier bowel movements and effectively treating constipation. When applied topically, it supports detoxification, reduces stress, alleviates aches, and promotes healthy skin. It also helps regulate heartbeats and blood pressure, contributing to cardiovascular health, and aids in the metabolism of fats and sugars, protecting against high cholesterol and reducing the risk of heart disease. Furthermore, magnesium chloride is essential for collagen formation, supporting the regeneration of skin, bone, and cartilage, which benefits individuals with joint conditions. It also regulates neurotransmitters like serotonin and melatonin, improving mood and sleep quality, and can increase stomach acid production, enhancing digestion and nutrient absorption. These combined properties make magnesium chloride a versatile and valuable supplement for overall health and well-being.
Magnesium Lactate (not commonly used)
Magnesium lactate, formed by combining magnesium with lactic acid, is easily absorbed and gentle on the digestive system, making it ideal for individuals who need to take large doses of magnesium or who have difficulty tolerating other forms. Its high bioavailability ensures effective absorption, reducing the likelihood of gastrointestinal discomfort and making it suitable for long-term use. Magnesium lactate supports bone health by promoting healthy bone density and strength, as magnesium is essential for maintaining bone structure and regulating calcium levels. It helps regulate blood pressure by relaxing blood vessels and supporting cardiovascular function, which is beneficial for individuals with hypertension. Additionally, magnesium lactate plays a crucial role in muscle function by facilitating muscle contraction and relaxation, helping to reduce muscle cramps, spasms, and general muscle fatigue. It also enhances sleep quality by promoting relaxation and supporting sleep pathways, making it useful for individuals experiencing sleep disturbances or insomnia. For those with type 2 diabetes, magnesium lactate aids in insulin sensitivity and glucose regulation, helping to maintain healthy blood sugar levels. It supports heart health by regulating heartbeats and contributing to the proper functioning of the cardiovascular system, preventing arrhythmias and supporting overall heart function.
Magnesium Malate (energy)
Magnesium malate, formed by combining magnesium with malic acid, is highly bioavailable and gentle on the digestive system, making it ideal for those needing large doses or with sensitive stomachs. Its high absorption rate supports muscle function, energy production, and nerve transmission. Magnesium malate is particularly effective in alleviating chronic pain, such as in fibromyalgia and chronic fatigue syndrome, by reducing muscle pain and tenderness due to malic acid's role in the Krebs cycle. It also improves mood and reduces symptoms of depression by regulating neurotransmitters, aids in blood sugar control by enhancing insulin sensitivity, and supports heart health by regulating heartbeats. Additionally, it helps maintain healthy nerve function, potentially alleviating stress and anxiety.
Magnesium Taurate (cardiovascular health)
Magnesium taurate, a compound formed by combining magnesium with the amino acid taurine, offers numerous health benefits due to its unique properties and high bioavailability. This combination enhances the absorption of magnesium, making it more effective at supporting various bodily functions. Magnesium taurate is particularly beneficial for cardiovascular health, as both magnesium and taurine help lower blood pressure, improve blood flow, and prevent blood vessels from contracting. This combination also protects the heart by reducing the risk of irregular heartbeats and enhancing the heart's ability to pump blood efficiently. Additionally, magnesium taurate supports healthy blood sugar levels by improving insulin sensitivity, making it beneficial for individuals with type 2 diabetes. It also promotes better sleep quality by relaxing the mind and body, and it has been shown to reduce the risk of migraines and alleviate symptoms of depression and anxiety by regulating neurotransmitters like GABA. Furthermore, magnesium taurate has antioxidant properties that help reduce chronic inflammation and protect against oxidative stress, which are key factors in the development of cardiovascular diseases.
Magnesium L-Threonate (cognition/Brain health)
Magnesium L-threonate is formed by combining magnesium with threonic acid, a water-soluble compound derived from the metabolic breakdown of vitamin C. This form is highly absorbable and is particularly known for its potential cognitive benefits. Animal studies indicate that it effectively increases magnesium concentrations in brain cells, aiding in the treatment of depression, Alzheimer’s disease, and age-related memory loss.
Magnesium Sulfate (topical via bath or foot soak)
Magnesium sulfate, commonly known as Epsom salt, offers a range of health benefits, particularly for muscle relief, constipation, and stress reduction. It acts as a natural laxative by increasing water in the intestines, aiding in constipation relief and colon cleansing. When absorbed through the skin in an Epsom salt bath, it helps relax muscles, reduce inflammation, and alleviate joint pain, benefiting conditions such as arthritis, muscle spasms, and cramps. Additionally, magnesium sulfate promotes relaxation and reduces stress by affecting neural excitability and blood pressure, and it may help manage symptoms of anxiety and depression. It also reduces bloating and water retention by pulling excess fluids out of the body and can improve blood sugar levels, benefiting people with diabetes or insulin resistance. Furthermore, it can relax bronchial muscles and improve lung function, making it useful for managing asthma attacks.
Magnesium Glycinate (my favourite: sleep, stress, gentle constipation support)
Magnesium glycinate, formed from elemental magnesium and the amino acid glycine, is highly absorbable and known for its calming properties. It effectively reduces anxiety, depression, and insomnia by promoting serotonin and melatonin production, which regulate mood and sleep. Glycine, an amino acid in this compound, further enhances sleep quality and treats inflammatory conditions. This form of magnesium is gentle on the digestive system, making it suitable for individuals with sensitive stomachs or those who experience gastrointestinal side effects from other magnesium supplements. It supports overall health by regulating nerve and muscle function, blood sugar levels, and inflammation, and plays a crucial role in bone health, protein synthesis, and DNA production.
Magnesium Orotate
Magnesium orotate, containing orotic acid, is highly absorbable and supports cardiovascular health without causing the laxative effects typical of other magnesium forms. It plays a crucial role in DNA synthesis and energy production within cardiac tissues, making it beneficial for heart health. This form of magnesium improves heart function, reduces chronic myocardial dysfunction, and enhances exercise capacity by promoting cellular oxygen uptake and reducing free radical formation. Additionally, magnesium orotate has neuroprotective effects, helping manage stress and mood disorders by modulating neurotransmitter synthesis and reducing neuroinflammation. It supports overall cellular health by promoting RNA and DNA synthesis, essential for cell regeneration and growth. This makes it particularly useful for individuals with heart conditions, hypertension, and neurodegenerative diseases.
Incorporating magnesium into your daily routine can offer numerous health benefits, from improving energy production and muscle function to supporting cardiovascular health and reducing stress. Many people struggle to get enough magnesium from diet alone, making supplements a valuable addition. With various forms of magnesium available, you can find the one that best suits your needs. Consult a healthcare professional to determine the right type and dosage for you. Embrace the power of magnesium to enhance your overall well-being and lead a healthier, more balanced life.
Thanks to Alyssa Yu, a work experience student, for gathering and writing this blog post for Jordan Bruce Nutrtion.
Curious what your magnesium levels are? Head to services to book in for a hair tissue mineral analysis (HTMA) to get a full mineral panel. Blood tests aren’t a good way to measure minerals as they’re stored in our tissues. Hair must be un-dyed at the root of scalp to perform testing. This is an amazing test to pair with a GI-MAP to get a full run down on how your gut health and mineral status is. We need minerals for digestion, immunity, thyroid health, sex hormones, stomach acid production and so much more!
Sources collected by Alyssa Yu:
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