Magnesium — Which Kind Is Best For You?

Magnesium Overview

Magnesium is an essential vitamin that is actually involved in over 300 different biochemical processes throughout the body. It’s important for maintaining blood pressure, keeping our hearts beating, as well as allowing our nervous systems to work properly

According to the National Institute of Health (NIH), nearly 70% of the entire US population doesn’t consume enough magnesium from their diet alone! RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. However, there are some medical conditions that require more than this RDA and it can be beneficial to take supplemental magnesium. If you’re wanting to supplement your magnesium intake for whatever reason it’s important to understand which type of magnesium you’re taking because they’re not all created equally, and that is the point of this video..

Types

Some magnesium types are more bioavailable, which is a fancy term meaning they’re more readily used by your body than others. A quick example of bioavailability is if you take 100 mg of Magnesium, but it’s only 50% bioavailable, that means your body only uses 50mg of that 100 mg pill and the rest gets excreted NOT used by your body at all! Thus, it’s really important to make sure you’re getting the right kind for your specific needs because not every magnesium supplement is created equally.

It’s also important to look at the elemental value of magnesium you’re getting, NOT the maximum value. Some brands will say you’re getting 1000+ mg of magnesium per pill, when in reality the elemental value is only 50mg, which means you’re only getting 50 mg of magnesium from that pill.

Magnesium Citrate

One of the most well studied forms of magnesium. It’s bound to citric acid, which makes it very bioavailable. It does help relieve constipation, as it’s used for a laxative. If you’re taking this in high doses, it may causes diarrhea, so another option might be best for you. This is a good option if you’re unable to tolerate pills as it mixes pretty well with liquids.

Magnesium Oxide

Probably the cheapest and mostly widely available. This is commonly used as a laxative. Not as bioavailable as Magnesium citrate and most likely to cause digestive issues. I would stay away from this if you’re trying to take a lot of magnesium a day.

Magnesium Glycinate

Magnesium here is bound to glycine, which is an amino acid that helps support cognitive function as well as reduce inflammation. People usually say this type of magnesium is the most relaxing. It’s of the most effective at boosting low levels of magnesium very quickly and is generally tolerated the best without causing an upset stomach or diarrhea.

Magnesium L-Threonate

One of the only forms that have been found to penetrate the blood brain barrier directly raising magnesium levels in the brain. This is great for people who get a lot of brain fog, and can help raise cognitive levels as well as awareness.

Magnesium Malate

This is magnesium bound to malic acid, which gives the magnesium higher bioavailability. This has been studied with those who suffer from fibromyalgia and chronic fatigue syndrome as it’s used to give you a jolt of energy. This can be beneficial for anyone concerned in these aspects!

Magnesium Taurate

This is magnesium bound to the amino acid taurine. It has been shown to reduce cardiovascular events such as heart attacks and to provide more stable blood sugars. If you have any type of cardiovascular disease or labile blood sugars, this may be a good option!

Magnesium Chloride and Sulfate

These are lotions that can be applied topically to get some extra magnesium without taking pills. How much magnesium you actually get from these is still debated. It doesn’t seem like a lot based on the literature, but this can be used in conjunction with pills. Plus you can apply to maybe some sore or tight muscular areas for ra little bit of pain relief.

Overall

At the end of the day, it doesn’t totally matter which type of magnesium you get as long as you’re getting enough to meet your specific needs! I’ve sort of laid out all the options that are available. Also, if you’re concerned about low magnesium levels, please consult your local health care provider.