8 Types of Magnesium and How They Can Impact Your Health
Magnesium is a mighty mineral that’s extremely important for many cellular reactions. In fact, it’s the fourth most abundant mineral in the human body and is involved in over 300 (yes, 300!) reactions in including muscle contraction and release, maintaining blood pressure, regulating blood sugar levels, synthesizing proteins, and sending signals via neurons. Although many healthy foods are excellent sources of magnesium, including legumes, nuts, dark chocolate, and seeds, most Americans are actually deficient in this mineral. Many lifestyle and dietary factors can negatively impact magnesium levels, including consumption of highly processed sugary foods, excessive exercise, poor soil quality, and chronic stress.
Due to the prevalence of magnesium deficiencies, many people choose to utilize supplementation to increase their magnesium levels. There are many different types of supplemental magnesium which can make it challenging to identify which is the right type for you. Read on to learn more about different types of magnesium and their specific health benefits.
Fight Constipation with Magnesium Oxide
Believe it or not, pooping less frequently than once a day is not normal, and if you fall into that category, you may be dealing with constipation! For those looking for more frequent bowel movements, magnesium oxide might be the best choice, but keep in mind that magnesium supplementation for constipation doesn’t address the root cause—it should only be used temporarily while other causes are resolved. Small dosages of this form can help to stimulate the digestive process and move those bowel movements along. If you’re having no issues with eliminating regularly, it is recommended you exercise caution with magnesium oxide as too high an amount can increase the likelihood of loose stool. Additionally, magnesium oxide is not a well-absorbed form, so if you are looking to boost your magnesium stores, you might be better off choosing another form.
Promote Relaxation with Magnesium Citrate
We could all use a little bit of stress relief and relaxation right now, and magnesium citrate could be a great supplement to add to your relaxation toolkit. Studies suggest that it may help with sleep and mood regulation, possibly due to its role in nerve transmission. This form of magnesium is better absorbed than magnesium oxide and is sometimes used to fight constipation, especially for those sensitive to magnesium oxide.
Love Your Skin with Magnesium Chloride
Magnesium chloride is typically found in topical magnesium oil sprays and is highly absorbable through the skin, making it a great way to build your stores and maintain a healthy mineral balance. Topical magnesium can be a great option for those who have sensitive digestive systems as there are often less uncomfortable side effects associated with this form of magnesium.
Although it is marketed as “oil,” these sprays contain no oil whatsoever, so no need to worry about staining your favorite clothes. The oily feeling occurs because magnesium chloride is actually more alkaline than water, which creates that texture, and once it dries, there is no oily texture left over. This form of magnesium should only be applied topically and not ingested.
Focus on Absorption with Magnesium Malate
Magnesium malate includes a nutrient known as malic acid, which is naturally occurring in certain foods like fruit and wine. This form of magnesium is highly absorbable in the digestive tract, so it can be a great option if you want to increase your magnesium levels. Some find it a more gentle option for the digestive system and report fewer digestive effects. This form is also sometimes recommended when addressing chronic fatigue and fibromyalgia though research is still ongoing.
Raise Your Mg Levels and Boost Sleep with Magnesium Glycinate
Another highly absorbable form of magnesium includes magnesium glycinate. It is easy on the stomach and has a lower likelihood of leading to stomach complaints with use when compared to other forms. Additionally, this form is bound to the amino acid glycine, which helps to increase perceived levels of calmness and improve sleep.
Support Your Brain with L-Threonate
Magnesium threonate is often used for those looking to support their brain and boost their cognition. This form is easily absorbed, specifically by the cells in the brain, and is thought to support synaptic connections, prevent memory deficits, and protect the brain against cognitive decline. Although most magnesium supplements are taken in the evening due to the potential effects on bowel movements, it’s recommended that you take magnesium l-threonate in the morning to support cognition, focus, and overall brain function.
Pamper Yourself with Magnesium Sulfate (epsom salts)
You’ve likely heard of or maybe even used epsom salts as a way to relax, address sore muscles, or support your detox pathways, but you may not have realized that this is actually a form of magnesium supplementation. Epsom salts contain magnesium sulfate, which is not highly absorbable, though it boasts many wonderful detox benefits.
Support Your Heart with Magnesium Orotate
Magnesium orotate is also easily absorbable and has minimal laxative effects that may occur when taking other forms. Its name comes from the fact that it includes orotic acid, which is involved in DNA generation and the energy production pathways. Because of this, it’s thought that this form of magnesium may be beneficial in supporting heart health.
As you can see, magnesium is an essential mineral that boosts many benefits for overall health. As a majority of the population is often deficient due to environmental, dietary, and lifestyle factors, targeted supplementation with the correct type of magnesium can make a world of difference in your health. To gain access to 20% off professional-quality magnesium and all the supplements in our shop, join our community.
About the Author
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
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