Magnesium is a vital mineral that plays a crucial role in various bodily functions. From supporting muscle and nerve function to regulating blood sugar levels and blood pressure, this essential nutrient is a powerhouse for overall health. However, not all magnesium supplements are created equal. In this blog post, we will delve into the different types of magnesium and their unique benefits.
- Magnesium Citrate
One of the most commonly used forms of magnesium, magnesium citrate is highly bioavailable, meaning it is easily absorbed by the body. It’s often used to support digestive health and is known for its gentle laxative effect. Additionally, magnesium citrate may help with anxiety and muscle relaxation due to its calming properties. This is the form of magnesium that you will most likely find in supermarket supplements -it is cheap and not always easily bioavailable! Be warned, the term ‘digestive distress’ can be used if you slide into Citrate too enthusiastically. Go slow. 🙂
Benefits:
- Supports digestive health
- Aids in muscle relaxation and stress relief
- Assists in maintaining healthy blood sugar levels
- Magnesium Oxide
While magnesium oxide contains a high percentage of elemental magnesium, it has lower bioavailability compared to other forms. It is often used to alleviate symptoms of heartburn or indigestion and is considered a cost-effective option for magnesium supplementation. This is not one that I would recommend, but it’s important that you know about it so that you put it further down your list.
Benefits:
- May help relieve acid reflux and indigestion
- Provides a concentrated source of magnesium
- Magnesium Glycinate
Magnesium glycinate is a chelated form of magnesium, meaning it is bound to the amino acid glycine. This form is highly absorbable and well-tolerated, making it an excellent choice for individuals with sensitive stomachs. It is known for its calming effect and is often recommended for those experiencing anxiety or sleep disturbances. This is the form that I recommend for PMDD, cramping, hormone related anxiety and generally for women who suffer from hormonal migraines.
Benefits:
- Supports relaxation and stress reduction
- May aid in improving sleep quality
- Gentle on the digestive system
- Magnesium L-Threonate
This relatively new form of magnesium, magnesium L-threonate, is known for its ability to cross the blood-brain barrier, allowing it to have a significant impact on brain health. It has shown promise in enhancing cognitive function, memory, and overall neurological health.
Benefits:
- Supports cognitive function and memory
- May help with conditions related to brain health, such as Alzheimer’s and dementia
- Magnesium Sulfate (Epsom Salt)
Epsom salt, a naturally occurring mineral compound of magnesium and sulfate, is often used topically in baths or as a soaking solution. It is known for its muscle-relaxing properties and is a popular choice for soothing sore muscles and improving overall relaxation. Take a bath ladies, get extra, light the candles and the oils and the music. This will only lead to good things, like great quality sleep. 🙂
Benefits:
- Relieves muscle aches and pains
- Promotes relaxation and stress relief
Conclusion
Choosing the right type of magnesium supplement depends on your specific health needs and preferences. Each form offers unique benefits, so it’s essential to consult with a healthcare professional to determine which type is best for you. Additionally, it’s worth noting that while magnesium supplements can be beneficial, a balanced diet rich in magnesium-containing foods, such as leafy greens, nuts, and whole grains, should be the foundation of your magnesium intake. (Double underline, bold, big circles around this one)
Remember, always follow recommended dosages and consult a healthcare provider before starting any new supplementation regimen. With the right type of magnesium, you can support your overall health and well-being in a meaningful way.
