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Magnesium: Understanding the Different Forms and Choosing the Right One

Updated: Oct 10



Magnesium is a vital mineral involved in hundreds of physiological processes. While a balanced diet typically provides sufficient magnesium, supplements can help correct deficiencies or support specific health goals.


Why Magnesium Matters

Magnesium plays a critical role in over 600 biochemical reactions in the body. Approximately 60% of your body's magnesium is stored in the bones, while the rest is distributed among muscles, organs, and the bloodstream.

Some of magnesium’s key functions include:

  • Nervous system regulation: Magnesium helps regulate neurotransmitters, supporting brain function and mood. Low levels have been linked to a higher risk of depression.

  • Muscle function: It supports proper muscle contraction and relaxation and has been shown to reduce blood pressure—an important factor in cardiovascular health.

  • Energy production: Magnesium is essential in the production and utilization of adenosine triphosphate (ATP), the body’s energy currency. Low levels can cause fatigue, cramping, and numbness.

  • Protein synthesis: Magnesium supports the creation of proteins necessary for skin, hair, nails, and cellular repair by stabilizing ribosomes and facilitating key steps in protein production.


How Much Do You Need?

  • Women: Up to 320 mg per day

  • Men: Up to 420 mg per day

If you’re not meeting these levels through food, supplementation can help.


Highly Bioavailable Forms of Magnesium

These forms are better absorbed and ideal for replenishment and specific therapeutic uses:

1. Magnesium Citrate

  • Bioavailability: High

  • Uses:

    • Relieves constipation

    • Used in bowel prep before procedures

    • Helps prevent kidney stones by reducing oxalate absorption and promoting urinary citrate

2. Magnesium Glycinate (Bisglycinate)

  • Bioavailability: High, gentle on the GI tract

  • Uses:

    • Supports heart health

    • Promotes relaxation and sleep

    • Reduces anxiety

    • Alleviates muscle cramps

  • Bonus: Glycine supports collagen production and nervous system function

3. Magnesium Taurate

  • Bioavailability: Good

  • Uses:

    • Calms the nervous system

    • Supports sleep and stress reduction

    • Helps regulate blood pressure and maintain healthy heart rhythm

  • Note: Taurine protects the brain, muscles, heart, and eyes from oxidative stress

4. Magnesium Malate

  • Bioavailability: High

  • Uses:

    • Supports ATP production and energy metabolism

    • Relieves muscle tension

    • Aids in nighttime cellular repair and restorative sleep

    • Beneficial for chronic fatigue and fibromyalgia

  • Malic Acid: Plays a crucial role in the Krebs cycle, fueling cellular energy

5. Magnesium Chloride

  • Bioavailability: Very high

  • Uses:

    • Corrects magnesium deficiency

    • Helps lower blood pressure

    • Common in topical sprays and liquid supplements

6. Magnesium L-Threonate

  • Bioavailability: Exceptional for the brain

  • Uses:

    • Crosses the blood-brain barrier

    • Supports cognitive function, learning, and memory

    • Enhances synaptic plasticity and BDNF (brain-derived neurotrophic factor) production

  • Developed at MIT: Specifically designed to improve brain magnesium levels

7. Magnesium Orotate

  • Uses:

    • Supports heart health and athletic performance

    • Enhances cellular energy production and cardiovascular function


Less Bioavailable Forms (Used for Specific Purposes)

Magnesium Oxide

  • Bioavailability: Low

  • Uses:

    • Treats constipation

    • Common in antacids for heartburn and indigestion


Magnesium Sulfate (Epsom Salt)

  • Uses:

    • Used in baths to relieve sore muscles and tension

    • May support magnesium absorption through the skin, though evidence is mixed


Recognizing Magnesium Deficiency

Magnesium deficiency may present with:

  • Fatigue

  • Muscle cramps or spasms

  • Nausea and vomiting

  • Numbness or tingling

  • Irritability or confusion

  • Weakness or lethargy

  • Seizures or arrhythmias in severe cases


Final Thoughts

Magnesium is an essential micronutrient required in small but consistent amounts. Whether you’re aiming to correct a deficiency, support a specific health concern, or enhance overall wellness, choosing the right form of magnesium is key. The best form for you depends on your goals, digestive tolerance, and specific symptoms.

When in doubt, consult with a healthcare provider to determine which form and dosage is best suited to your needs.

 
 
 

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