Looking for the right magnesium supplement? Look no further! Our comprehensive guide explores the benefits of the different types of magnesium.
Disclaimer: This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.
Magnesium is crucial for your brain and body's optimal health and function. It is a key driver of over 80% of your body's biochemical reactions, responsible for energy creation, protein formation, gene maintenance, muscle movements, and nervous system regulation.
However, up to 20% of the US population is likely magnesium deficient.
With so many different types of magnesium on the market, it can be challenging to determine which is right for you and your specific health needs.
In this post, we've included the 7 most commonly available types of magnesium and a description of their health benefits to help you determine the right one.
This post may contain affiliate links, which means I'll receive a commission if you purchase through my link at no extra cost to you. Please read the full disclosure here.
Magnesium Is Crucial For Vitamin D Uptake
Proper magnesium levels are also necessary for your body to properly metabolize vitamin D. So if you supplement with Vitamin D without ensuring you have the proper magnesium levels, your vitamin D stores will remain inactive and, therefore, ineffective.
Adult women should aim to get about 320 mg of magnesium daily, while men should aim to get 420 mg of magnesium per day.
Unless you eat large quantities of foods high in magnesium, like green vegetables, egg yolks, soybeans, brown rice, and cashews, you're probably not getting the total recommended allowance of magnesium from your food sources alone.
Suggested Reading: 5 Signs You Might Be Vitamin D Deficient & What To Do If You Are
Signs You May Be Magnesium Deficient
- Lack of energy
- Headaches
- Insomnia
- Heart Palpitations
- Muscle Cramps
- Craving for carbohydrates
What Types of Magnesium Is Right For You?
Magnesium Glycinate (All Around Powerhouse)
More readily bioavailable than most forms of magnesium
Improve brain function
Naturally reduces symptoms of anxiety and depression
Helps to regulate blood sugar
Reduces inflammation
Magnesium L-Threonate (The Brain Booster)
The only form of magnesium capable of crossing the blood-brain barrier
Reverses measures of brain aging
Naturally reduces symptoms of anxiety and depression
Boosts memory and reduces brain fog
Supports deep sleep
Reduces muscle cramps
Magnesium Malate (Natural Pain Reliever)
- Naturally reduces pain associated with chronic pain or chronic fatigue syndrome
- Promotes energy production
- Supports mental health and deep sleep
- Helps to reduce muscle cramping
Magnesium Taurate (Heart Health Hero)
This formulation of magnesium contains the amino acid taurine which contributes to the health of your heart, arteries, and cardiovascular system
Supports healthy blood pressure
Helps to regulate your blood sugar levels and decrease insulin resistance
Magnesium Citrate (Supports Good Gut Health)
Helps to normalize digestive issues
Supports the health of your gut lining
Aids your body in flushing out toxins
Suggested Reading: A Gut Health Grocery List— How To Shop For A Healthier Gut
Magnesium Chloride (Muscle Magic)
Typically found in topical products like muscle rubs and sleep sprays
Reduces muscle soreness and cramping
Promotes relaxation and deep sleep
Supports energy production
Magnesium Oxide (Not Recommended)
This is the cheapest form of magnesium supplement
Not easily absorbed by the body
Good for heartburn and indigestion
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