Social media platforms have skyrocketed magnesium’s popularity in recent years. Influencers are gushing about magnesium’s health benefits, but with seven different types of magnesium supplements on the market, choosing what’s right for you can be a daunting task.
Let’s explore the different types of magnesium supplements, so that you can make an informed decision to aid your specific health goals.
Magnesium Glycinate
If you have trouble sleeping, taking magnesium glycinate during the evening may be the right choice for you. This popular supplement is gentle on the stomach, making it unlikely to cause digestive issues. Use magnesium glycinate if you’re looking to reduce anxiety, ease muscle tension and help your body to wind down.
Magnesium Citrate
Magnesium citrate has a mild laxative effect, and is often used to treat constipation. It has also been shown to aid stress relief by regulating hormones and calming the nervous system. Highly active individuals may find it helps prevent painful cramps and spasms.
Magnesium Oxide
When used correctly, magnesium oxide can help treat heartburn, indigestion, and migraines. It has also been shown to help lower blood pressure. Avoid magnesium oxide if you have a kidney disease or reduced kidney function, as this can cause harmful magnesium buildup. Because it is poorly absorbed in the gut, excessive doses can result in loose stools or diarrhoea, so always consult with a medical professional before use.
Magnesium Malate
If you are looking to soothe chronic pain and muscle discomfort, magnesium malate may be just what you need. It is usually well tolerated and may even help reduce anxiety and maintain healthy blood sugar levels.
Magnesium L-Threonate
This newer (and more expensive) form of magnesium is known for its ability to support memory, cognitive function and brain health, although more studies are needed. Unlike other magnesium types, the threonate form is uniquely formulated for optimal absorption in the brain.
Magnesium Taurate
Magnesium taurate is involved in aiding cardiovascular function. This form may be especially beneficial for supporting cardiovascular health and maintaining healthy blood pressure. It is also well absorbed and generally gentle on the digestive system.
Magnesium Chloride
Magnesium chloride is a well-absorbed form of magnesium that may help support bone health, healthy blood sugar levels, and a balanced mood. Some people also find it helpful for easing symptoms of anxiety. It’s available as both an oral supplement and in topical products like oils, sprays, and lotions. Oral supplements are generally well tolerated but can occasionally cause mild digestive upset, while topical products may irritate sensitive skin in some people.
Choosing the right supplement
In summary, there is no “best” form of magnesium, and the right choice depends on your individual health goals and needs. Magnesium is usually safe when taken as directed, but excessive intake from supplements can cause diarrhea, cramping and nausea. Always consult a healthcare professional before taking any magnesium supplements.
