Exploring 10 Different Types of Magnesium and How to Use Them
Learn about the many forms of magnesium and how to use each one for your benefit
If you have any interest in health, you have no doubt heard about magnesium. It is one of the most popular supplements on the market in today’s health world. Nutritionists, health experts and dietitians are all shouting about the wonders of magnesium. Many are aware of the importance of this essential mineral and the need to include it in their diets. But did you know that there are over 10 different forms of magnesium and each one has unique uses for the human body?
Magnesium is an essential mineral that the body cannot produce on its own. Magnesium is one of the most abundant minerals in our body and is necessary for almost every aspect of health. In fact, magnesium is a co-enzyme involved in over 300 chemical reactions in the body.
The functions of magnesium are endless. Magnesium controls nerve and muscle function. It helps regulate blood sugar. It improves bone density. It regulates the heart rhythm and controls blood pressure. It helps relax the colon and produce bowel movements. Magnesium also supports healthy neurotransmitter levels in the brain. It regulates cortisol levels and helps relieve stress and anxiety. It boosts the mood. It aids in liver detoxification. It helps produce cellular energy. There is almost nothing magnesium cannot do!
Despite being such an important mineral, many people are lacking in magnesium. Studies reveal that about 50 to 80 percent of the American population is deficient in magnesium.
When considering how dependent the body is upon magnesium, it’s really not surprising that magnesium deficiency is so common today. The body burns magnesium like a car burns oil. The body is constantly using magnesium to produce energy, contract muscles and accomplish many other purposes in the body. Thus, we need a large amount of magnesium to replenish our reserves.
There are also many other factors that contribute to magnesium deficiency. The soil in today’s fields is very low in minerals, due in large part to the widespread use of pesticides and chemicals. Thus, foods are not nearly as rich in magnesium as they were a couple hundred years ago.
Sugar and stress also deplete magnesium. So does alcohol. Medications deplete magnesium. Infections and gut issues will deplete magnesium.
Many people are beginning to learn about the importance of magnesium and its use in treating many common health ailments. People are turning to magnesium as a remedy for conditions such as anxiety, depression, insomnia, migraines, hypertension, constipation and heart arrhythmias.
Though many foods are rich sources of magnesium, it is often difficult to obtain necessary amounts through diet alone. And therapeutic effects of magnesium will certainly require supplementation.
However, supplementing with magnesium can be a confusing endeavor. There are over 10 different forms of magnesium, and each one offers unique benefits. How do you know which form to choose?
Let’s take a look at 10 of the most common forms of magnesium on the market today:
1. Magnesium oxide
This is the cheapest form of magnesium and the most poorly absorbed. It is estimated that the body only absorbs about 4 percent of magnesium oxide. Thus, this form of magnesium is not beneficial if you are trying to boost the level of magnesium available to your body.
However, magnesium oxide is very effective at inducing bowel movements. Because it is poorly absorbed by the small intestine, most of the magnesium oxide travels through the large intestine and is excreted in the feces. When magnesium oxide passes through the colon, it absorbs water and works to form stools.
Because of its ability to stimulate bowel movements, magnesium oxide is often used as a laxative to treat constipation and in preparation for colonoscopies. It is also used as an antacid to treat acid reflux. Magnesium oxide is used as both a mineral supplement and an over-the-counter medication.
Recommeded dosage: 300 to 400mg daily, 1000mg daily for constipation
Available forms: capsule, powder
2. Magnesium citrate
Magnesium citrate is similar to magnesium oxide in that it is poorly absorbed and works as an effective laxative. Magnesium citrate, similar to oxide, helps pull water into the colon and is classified as an osmotic laxative.
Magnesium citrate is usually safe for most people. You generally don’t need to worry about taking too much magnesium citrate, because you will get diarrhea before any serious side effects occur. You can keep increasing the dose until it gives you loose stools. This is called bowel tolerance.
However, magnesium citrate is not a good long-term solution for constipation. Though it is gentle and natural, magnesium citrate can still cause dependency similar to over-the-counter laxatives. Furthermore, magnesium citrate can cause side effects if taken long-term. These include diarrhea, electrolyte imbalance, fatigue and dehydration. Finally, magnesium citrate could interfere with certain medications, such as antibiotics. Thus, it’s always best to consult your doctor before taking magnesium citrate with medications.
Magnesium citrate is also effective at preventing kidney stones. The citrate binds to oxalates and helps prevent them from being absorbed. Potassium citrate can also be used as remedy for kidney stones.
Recommended dosage: 300 to 400mg daily, with full glass of water; 195 to 350ml of liquid magnesium for constipation
Available forms: capsule, powder, liquid
3. Magnesium chloride
Magnesium chloride is a less popular form of magnesium, but still very beneficial. Magnesium chloride is highly soluble in water, and very well absorbed by the body. Thus, this form of magnesium is an excellent way to boost your overall magnesium levels.
Magnesium chloride is also useful for athletes who are dealing with muscle soreness and cramps. It is used to relax the muscles and relieve aches and pains. It also boosts energy levels and performance.
You can use magnesium chloride both topically and internally. Many people enjoy using magnesium chloride topically as an oil. Some report that it is more effective when used as an oil.
Recommended dosage: depends of type of magnesium chloride used; follow instructions on product
Available forms: capsule, oil, powder, liquid, lotion, flakes
4. Magnesium glycinate
Magnesium glycinate is similar to magnesium chloride in that it’s very bioavailable to the body. Magnesium glycinate is commonly used and recommended among natural and holistic health practitioners to treat deficiencies.
Magnesium glycinate is also an excellent remedy for insomnia and anxiety. Both magnesium and glycinate have calming effects, and the combination of them is powerful.
Magnesium glycinate is also useful for treating PMS symptoms, lowering blood pressure, healing migraines and improving bone density.
Another key aspect of magnesium glycinate is that it has less of a laxative effect than most other forms of magnesium. Thus, magnesium glycinate will be helpful if you are dealing with diarrhea or loose stools.
Recommended dosage: 400mg daily
Available forms: capsule, powder
5. Magnesium malate
Magnesium malate is formed from the combination of magnesium and malic acid. This form of magnesium is also very bioavailable and is useful in treating a number of conditions.
Magnesium malate is most often used to treat pathological conditions related to the nervous and system. It has been suggested to be effective in treating fibromyalgia and chronic fatigue syndrome. Adrienne Dellwo in verywellhealth.com states that:
A 2010 review of treatments for fibromyalgia and chronic fatigue syndrome stated that magnesium malate is among the supplements with the most potential for future research for managing the symptoms of these conditions, which are characterized by low energy, among other symptoms.
Magnesium malate is also used to treat other conditions involving nervous and muscular dysfunction. It has been shown to be useful in treating conditions such as restless leg syndrome, post-partum seizures and bruxism.
Magnesium malate may be helpful in treating these conditions because it increases the levels of adenosine triphosphate (ATP), which is the cellular energy. Magnesium malate also helps calm the nervous system and reduce the cellular excitability.
Recommended dosage: 300 to 400mg daily
Available forms: capsule, powder
6. Magnesium taurate
Magnesium taurate is formed from the combination of magnesium with the amino acid taurine. Magnesium taurate is well absorbed by the body and offers a wide variety of benefits.
Magnesium taurate is powerful for boosting mental health and cognitive function. Taurate is a nootropic and helps to calm and relax the neuronal activity. Taurate also boosts BDNF (brain-derived neurotropic factor) levels in the brain. Thus, magnesium and taurate work wonders for the brain when bound together as a supplement.
Magnesium taurate also supports the cardiovascular system. It helps lower blood pressure, increase circulation and stabilize the heart rhythm. Magnesium taurate is often used to treat heart-related problems.
Additionally, magnesium taurate can help treat migraines, relieve PMS symptoms and improve athletic performance.
Recommended dosage: 1500mg daily, divided into 3 doses of 500mg
Available forms: capsule, powder
7. Magnesium orotate
Magnesium orotate is another form of magnesium that is very beneficial to heart health. Magnesium orotate is well-absorbed and used to treat a wide variety of cardiovascular conditions.
Many studies have shown the effectiveness of magnesium orotate in treating cardiovascular conditions. Magnesium orotate has been shown to be effective in healing and regenerating tissue after heart attacks. It has also been proven useful in preventing and treating heart disease by lowering LDL cholesterol. Furthermore, magnesium orotate helps the heart maintain proper pace and corrects arrhythmias
If you have any kind of cardiovascular health problems, magnesium orotate is your best option.
Recommended dosage: 1500mg daily, divided into 3 doses of 500mg
Available forms: capsule, powder
8. Magnesium sulfate
Magnesium sulfate is a common and widely used form of magnesium. It is also referred to as Epson salt. Magnesium sulfate is composed of magnesium, sulfur and oxygen.
Epson salts are distinct from table salt. Though its appearance is similar to table salt, Epson salts have a unique chemical structure and taste. They are not commonly used in cooking and have a very unpleasant taste.
Many people enjoy taking Epson salt baths. The magnesium sulfate is relaxing and helps to relieve sore muscles, aches and pains. Taking an Epson salt bath before bed is great way unwind and prepare your mind and body for sleep!
Magnesium sulfate has several other benefits also. It is useful for treating constipation, and works as a natural osmotic. It’s also used to improve respiratory function and open up constricted airways. Additionally, magnesium sulfate can be useful during pregnancy to relieve painful symptoms associated with eclampsia and preeclampsia. However, magnesium sulfate should always be used with caution during pregnancy because it could interfere with certain medications.
You can find Epson salt bags in many health food and regular grocery stores. Epson salts are usually found in the pharmacy or drug department of the store.
Recommended dosage: 350 to 420mg daily
Available forms: capsule, powder, Epson salts
9. Magnesium threonate
Magnesium L-threonate (also called Magtein) is a new form of magnesium developed by MIT researchers. This form of magnesium is most well-known for it’s cognitive benefits.
Magnesium L-threonate is unique among all types of magnesium because of its ability to cross the blood-brain barrier. Magnesium L-threonate is able to penetrate through the lipid layer surrounding the brain. Because of this ability, magnesium L-threonate is useful in treating many kinds of neurological dysfunctions.
Magnesium L-threonate has shown some incredible benefits for improving neurological diseases such as Alzheimer’s and dementia. One study showed that magnesium L-threonate can reverse brain deterioration in Alzheimer’s patients by more than nine years!
A new human study using a unique, highly-available form of magnesium, magnesium-L-threonate, or MgT, shows that 12-week administration not only boosts performance on individual cognitive tests, but also reverses brain aging by more than nine years in older adults with cognitive impairment.
Magnesium L-threonate works to repair the brain by increasing the number and density of synapses between brain cells. These synapses, or connections, are thought to be the key to healthy brain function.
So, if you are looking to significantly boost your brain power, try a good dose of magnesium L-threonate today!
Recommended dosage: 2000mg daily, divided into 3 or 4 doses
Available forms: capsule, powder
10. Magnesium gluconate
Magnesium gluconate is used as both a supplement and over-the-counter medication. It is often used to treat heartburn and acid reflux.
These are 10 of the most commonly used forms of magnesium. There are a few other types of magnesium, such as magnesium aspartate, lactate and hydroxide. However, these are less popular and do not offer as many benefits as the types of magnesium listed above.
Choosing the correct magnesium supplement can be confusing at times. Hopefully this guide will help you successfully navigate through the world of magnesium and obtain the maximum benefits from this wonderful mineral.
Summary:
- Magnesium is one of the most abundant minerals in the body
- Magnesium is involved in over 300 chemical reactions in the body
- Most people are deficient in magnesium
- It is difficult to obtain adequate amounts of magnesium from diet alone
- There are over 10 different forms of magnesium
- Magnesium oxide and citrate are most often used to treat constipation
- Magnesium chloride is well-absorbed and useful for relieving muscle soreness
- Magnesium malate is effective in treating neuromuscular conditions, such as fibromyalgia and chronic fatigue syndrome
- Magnesium taurate is used to support cognitive function and heart health
- Magnesium orotate is excellent for cardiovascular health
- Magnesium sulfate is called Epson salts and is most often used to relax sore and achy muscles
- Magnesium glycinate is very bioavailable and well-absorbed. It helps to relax the body and support quality sleep. It also has less of a laxative effect than most other forms of magnesium.
- Magnesium gluconate, lactate, aspartate, and hydroxide are less common forms of magnesium and are also available as over-the-counter medications
For more info on magnesium supplementation:
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