Magnesium is an essential mineral for human life, with the average adult body containing 25 grams of it. It is necessary for hundreds of body processes and it is also an electrolyte, which is why it is often included in electrolyte supplements. Magnesium supports a healthy inflammatory response, builds and maintains muscles, offers more stable blood sugar control, aids metabolism, increases energy, and keeps bones healthy and strong. When it comes to dietary supplements, there are various types of magnesium available, such as magnesium citrate, glycinate and lactate.
Other types have topical uses, such as in baths or on the skin. In this article, we will discuss the best type of magnesium supplement to take and why. Magnesium glycinate is known for its ability to affect our neurological health. Research has shown that 150 to 300 mg of magnesium glycinate (or mixed with a magnesium taurinate) taken several times a day has shown a marked improvement in cases of depression, anxiety and memory loss.
The mechanism of action is still unknown, but one hypothesis is that people with low magnesium content may suffer more mental health problems. Magnesium citrate is another popular option as it is more affordable, absorbs well and gently helps loosen stool if that is the desired effect. If you suffer from occasional constipation, this is probably your best option. I prefer to use magnesium citrate in powder form so that the extra water helps promote regular bowel movements.
You may get the calming effect of magnesium citrate, but not as much as that of magnesium glycinate. This is why you may still see magnesium citrate products advertised for the purpose of relaxation. Exceptionally, magnesium citrate has been studied for the prevention of migraine. However, research has found that for the prevention of some types of migraines or to lessen symptoms, fairly high doses (about 600 mg) are likely to be needed. This is another reason to talk to your doctor before starting a more important supplement such as magnesium citrate. Magnesium citrate has also been investigated for the treatment of PMS symptoms.
A small amount of research has shown a slight reduction in PMS symptoms when oral magnesium citrate is taken. A woman's magnesium and calcium levels fluctuate throughout her menstrual cycle and during the premenstrual phase, magnesium levels may become deficient or at their lowest point. Researchers believe that adding magnesium may reduce symptoms. Magnesium oxide is my least favorite option as research has shown that it absorbs worse than a form of citrate or glycinate. Magnesium oxide is the most affordable form of magnesium you'll find and it's the most common form found in many grocery stores.
It usually comes in tablet form and since it has poor bioavailability (is poorly absorbed), you may need a higher effective dose. Since you may have to increase your dose to see results, you are more likely to experience negative digestive side effects. Magnesium carbonate deserves a mention as it is a popular choice for me and my customers. Magnesium carbonate is converted to magnesium chloride in the stomach and may offer antacid benefits to calm the stomach by taking the supplement in powder form. Therefore, I prefer magnesium carbonate in powder form that is mixed with a little water and drunk as a supplement. In general, magnesium carbonate plus citric acid is one of my favorite options as it is pleasant to drink and offers a pleasant feeling of calm to the stomach. This supplemental magnesium can be found in pill or capsule form on most health and drug islands and it is considered mild without a laxative effect.
It usually the best form of magnesium to increase energy production. If you tend to be very sensitive, you can also try Ancient Minerals' topical magnesium oil or lotion which can also be very effective without the possibility of bowel changes. As I understand it, the magnesium level is not determined by a red blood cell blood test because what is important is the level of intracellular magnesium.
Magnesium CitrateSince the amount of magnesium bioavailable through food may be low, it is easier and more effective to take magnesium supplements. Magnesium citrate is one of the most common formulations and can be easily purchased online or in stores around the world.
Magnesium LactateYou'll find magnesium lactate in health or supplement stores or online as oral magnesium that can be used as part of your supplement plan.
Magnesium OxideMagnesium oxide is my least favorite option as research has shown that it absorbs worse than a form of citrate or glycinate.
Magnesium CarbonateMagnesium carbonate deserves a mention as it is a popular choice for me and my customers.
Topical MagnesiumIf you tend to be very sensitive, you can also try Ancient Minerals' topical magnesium oil or lotion which can also be very effective without the possibility of bowel changes. In conclusion, there are various types of magnesium available for dietary supplements or topical uses. Magnesium glycinate affects our neurological health while magnesium citrate helps with occasional constipation and PMS symptoms. Magnesium oxide has poor bioavailability while magnesium carbonate plus citric acid offers antacid benefits and can be taken in powder form with water for better absorption.
Topical forms such as oil or lotion are also available for those who are sensitive.