Magnesium is an essential mineral that plays a role in many bodily functions, including muscle and nerve function, blood sugar regulation, relaxation and heart health. Taking magnesium as a supplement can help ensure that an individual is getting enough magnesium in their diet, especially if they are deficient in the mineral. It is important to consult with a doctor before starting any new supplements to make sure it is safe for you and to determine the appropriate dosage.
There are several forms of magnesium that are commonly used as dietary supplements, including:
Magnesium oxide: This form of magnesium is not well absorbed by the body, but is commonly used for regularity. It is found in the earth’s crust. It is a common ingredient in antacids and laxatives due to its ability to neutralize stomach acid and promote bowel movements.
Magnesium citrate: This form of magnesium is combined with Citric Acid found in citrus fruits. It can help with constipation, digestion and kidney function. It supports healthy bowel movements. In addition to its laxative properties, magnesium citrate is also used to support healthy bones, muscles, and nerves.
Magnesium glycinate: This form of magnesium is well absorbed by the body and is combined with Glycine, an amino acid that helps support joint and brain health, normal muscle and nerve function, relaxation, and healthy sleep patterns. It is believed to be more bioavailable than other forms of magnesium. It is important to note that while magnesium glycinate is generally considered safe, it may interact with certain medications and should be used under the guidance of a healthcare professional.
Magnesium aspartate: This form of magnesium is also well absorbed by the body, and is often used to help with muscle cramps and tension. It is commonly used as a dietary supplement to support overall health and wellness, as well as to help improve athletic performance. Magnesium aspartate is believed to help improve muscle function, reduce muscle fatigue and cramps, support healthy brain function, and promote relaxation.
Magnesium taurate: Magnesium taurate is a dietary supplement that combines the mineral magnesium with the amino acid taurine. Taurine is naturally found in the body and is involved in a number of important physiological processes, including the regulation of nerve and muscle function, as well as the maintenance of cardiovascular health. The combination of magnesium and taurine is thought to provide a number of potential health benefits, including improved cardiovascular health, reduced muscle cramping and soreness, and improved cognitive function.
Magnesium threonate: This form is a unique form of magnesium supplement that is derived from the combination of magnesium and the amino acid threonine. It is believed to be more effective at increasing magnesium levels in the brain than other forms of magnesium supplements due to its ability to cross the blood-brain barrier. Research suggests that magnesium threonate may have a number of potential benefits for brain health, including improving cognitive function, reducing symptoms of anxiety and depression, and improving sleep quality.
Magnesium malate is a dietary supplement that combines the mineral magnesium with malic acid, a naturally occurring compound found in fruits such as apples. This form of magnesium is commonly used to help support energy production, promote muscle and nerve function, and support healthy digestion. Magnesium malate is one form of magnesium that has been studied in relation to fibromyalgia. In a small study, participants who took magnesium malate experienced improvements in pain and tenderness associated with fibromyalgia. However, larger studies are needed to confirm these findings and determine the optimal dose and duration of treatment.
Magnesium chloride, sulfate, and lactate are also available as supplements and are well absorbed by the body, but are less commonly used.
Visit your local health food store for guidance in selecting a magnesium supplement that is right for you. It's always recommended to consult a physician before starting any supplement regimen.