Magnesium
Everything there is to know
Magnesium is an essential mineral that plays a crucial role in various physiological functions within the human body. Essential minerals cannot be made by the body and must come from external sources, such as food, supplements, and topicals. There are many types of Magnesium and determining which type is best for you can be overwhelming. Here is a quick guide to make it easier!
For my girls who love a quick look
Type | Absorption | Uses | Possible Side effects |
Magnesium oxide | Low | Laxative | GI issues |
Magnesium citrate | Moderate | Supplementation, Laxative, Migraines, Calm | Diarrhea in large doses |
Magnesium glycinate | Good | Sleep, Nervous System Regulation | Well-tolerated |
Magnesium bisglycinate | Great | Supplementation, Calm | Well-tolerated |
Magnesium malate | Moderate | Energy, Fighting fatigue, Pre-workout supplementation | Well-tolerated |
Magnesium L-threonate | Good**Only Mg that crosses blood-brain barrier | Cognitive support, Brain health, Reduce anxiety, Calm | Well-tolerated |
Magnesium bicarbonate | Good**powder dissolves in water for drinkable Mg | Stabilize blood glucose levels, aid digestion | Well-tolerated; empty wallet (tends to be expensive) |
Magnesium taurate | Good | Heart health, Stabilize blood glucose levels, Calm | Well-tolerated |
Magnesium orotate | Good | Heart health, general health | Well-tolerated |
Magnesium lysinate glycinate | Great | Gastric health, muscle relaxation, nerve health | Well-tolerated |
Magnesium aspartate | Low | Cellular energy, all around health | Well-tolerated |
For my girls who like to read
Magnesium oxide:
Bioavailability: Relatively low bioavailability, meaning the body absorbs a smaller percentage of the magnesium content.
Use: Often used as a laxative due to its ability to draw water into the intestines, but less commonly used for magnesium supplementation.
Side effects: May cause gastrointestinal issues in some individuals.
Magnesium citrate:
Bioavailability: Better absorption compared to magnesium oxide.
Use: Commonly used for magnesium supplementation, constipation issues, migraines, and calm mood.
Side effects: May cause diarrhea in high doses.
Magnesium glycinate:
Bioavailability: Good absorption, and it is less likely to cause gastrointestinal side effects.
Use: Preferred by individuals who may be sensitive to other forms of magnesium. Known to assist with sleep and nervous system regulation.
Side effects: Generally well-tolerated.
Magnesium malate:
Bioavailability: Moderate absorption.
Use: Known for its potential in supporting energy levels, making it suitable for individuals with fatigue issues or an excellent pre-workout.
Side effects: Generally well-tolerated.
Magnesium L-Threonate:
Bioavailability: Some studies suggest it has good brain penetrability, potentially enhancing magnesium levels in the brain.
Use: Often marketed for cognitive support and brain health. Reported to reduce Anxiety and improve mood.
Side effects: Limited data, generally considered safe.
Magnesium Sulfate (Epsom Salt):
Bioavailability: Absorption through the skin in the form of baths is a common method.
Use: External application for muscle relaxation and calm mood as a bath salt.
Side effects: Generally safe when used externally, but ingestion can lead to diarrhea and other adverse effects.
Magnesium Chloride:
Bioavailability: Considered to have good absorption.
Use: Often used topically or in oral supplements. This form is also used for muscle relaxation, nervous system regulation and body odor control.
Side effects: Generally well-tolerated, but excessive intake can lead to diarrhea. Some initial stinging/itching is considered a normal reaction when first using topical MgCl, this is because Magnesium is in a salt form here and the body is deficient.
It's essential to note that individual responses to different forms of magnesium can vary. Factors such as absorption rates, side effects, and benefits may be influenced by the specific needs and health conditions of each person. Consulting with a healthcare professional before starting magnesium supplementation is advisable, especially for individuals with pre-existing medical conditions or those taking medications.