The fourth most abundant mineral in your body, about 60% of the magnesium is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. In fact, every cell in your body contains magnesium and needs it to function. It’s said that an estimated 50% of the population are magnesium-deficient.
Magnesium is involved in more than 600 biochemical reactions in your body, including:
Energy creation: Helps convert food into energy.
Protein formation: Helps create new proteins from amino acids.
Gene maintenance: Helps create and repair DNA and RNA.
Muscle movements: Is part of the contraction and relaxation of muscles.
Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
Supplementing with magnesium may also:
Boost Exercise Performance
Fight Depression
Provide Benefits Against Type 2 Diabetes
Lower Blood Pressure
Have Anti-Inflammatory Benefits
Help Prevent Migraines
Reduce Insulin Resistance
Improve PMS Symptoms
Magnesium supplements are generally considered safe for most people. Once you’ve reached adequate levels, your body will excrete any excess in your urine. The average recommended daily amount of magnesium is 320 mg for women and 420 mg for men.
Types of Magnesium
Magnesium Aspartate* – Aspartate is a non-essential amino acid and in supplement form is combined with minerals, such as copper, iron, magnesium, manganese, potassium, and zinc. Aspartates are used to increase absorption of the minerals they are combined with and often used to enhance athletic performance. Magnesium aspartate may relieve symptoms of too much stomach acid such as stomach upset, heartburn, and acid indigestion.
*However, during our research we found an article by balancewomenshealth.com stating, “Magnesium glutamate and aspartate – avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.”
Magnesium Carbonate – A bioavailable form of magnesium that turns into magnesium chloride when it mixes with hydrochloric acid in our stomachs. Since it contains antacid properties, it is a good choice for people suffering from indigestion and acid reflux.
Magnesium Chloride – Easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. Magnesium chloride is often found as flakes or crystals that can be used in the bath or as a foot soak. Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels.
Magnesium Citrate – One of the most popular types of magnesium supplements and easily absorbed by your body. It’s mainly used to raise magnesium levels and treat constipation. However, it is not recommended for those who typically have loose bowel movements.
Magnesium Glycinate – Known for its ability to relieve stress, anxiety, and promote better sleep. While most forms of magnesium have been shown to naturally support muscle relaxation, magnesium glycinate appears to have a calming impact on the mind and body. Additionally, it has optimum bioavailability and, unlike other magnesium forms, is the least likely to induce diarrhea. It may also help provide relief from restless leg syndrome.
Magnesium Lactate – Effective as a dietary supplement and possibly gentler on your digestive system. It may be more suitable for those who don’t tolerate other forms or need to take especially large doses. Supplementing with magnesium lactate may help alleviate leg cramps in pregnant women, and provide pain relief during menstrual cycles.
Magnesium Malate – Often recommended for people suffering from chronic fatigue syndrome and fibromyalgia, and may help reduce pain and soreness. Magnesium malate is also highly soluble, however, it may cause diarrhea in some people.
Magnesium Orotate – May bolster heart health by improving energy production in your heart and blood vessel tissue.
Magnesium Oxide – Often used to relieve digestive complaints like heartburn and constipation. Given that the body doesn’t absorb it well, it isn’t a good choice for those who need to raise their magnesium levels.
Magnesium Sulfate – Commonly known as epsom salt, is frequently used in a bath to relieve soreness and achy muscles, or promote relaxation and stress relief.
Magnesium Taurate – The best choice of magnesium supplement for people with cardiovascular issues since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Supplementing with magnesium taurate may also keep your blood sugar levels within a healthy range and preliminary studies have shown that is may reduce hypertension. Magnesium taurate is easily absorbed and contains no laxative properties.
Magnesium L-Threonate – Allows magnesium to easily pass the blood-brain barrier and, therefore, has high bioavailability and is especially beneficial for cognitive function. Because of its ability to significantly increase magnesium levels in the brain, magnesium L-threonate has been studied to treat depression and Alzheimer’s.