Which Magnesium is Right For You?
You might not be aware of just how many processes magnesium is involved in, like sleep, memory, strength, heart health, and so much more. But many people don't know the right type for their body and end up with negative reactions—like making extra bathroom trips, which nobody wants.
Here’s a rundown of the different types of magnesium and what their superpowers are.
Always consult with your doctor before adding new supplements to your diet.
What do Magnesium Supplements Do?
Before diving into the types of magnesium supplements, let's look at some benefits to help you determine which type is right for you.
Magnesium is involved in hundreds of body processes. Here are just a few examples of what magnesium can help:
- Regulate blood sugar
- Produce more energy
- Have stable moods
- Lower blood pressure
- Support a healthy nervous system
You can get magnesium from foods like leafy vegetables and whole grains, but the average adult consumes 50% less than necessary for optimal function.
When deciding the type of magnesium you need, look at what you want help with the most, and choose your supplement accordingly.
Fight Stress and Feel in Control
Magnesium citrate may be a good option if you constantly feel stressed or off balance. It's the most easily absorbed in the digestive system and is the most readily available at most health food stores.
Magnesium citrate helps support healthy brain function, improves nervous system health and cellular health to help you feel good overall. It may help you handle stress better or just feel better overall. When your nervous system is regulated, you are less likely to go into fight or flight; if you do, you can better cope with magnesium citrate.
Some people turn to magnesium citrate for trouble sleeping, and some of the more popular sleep supplement formulas incorporate it as a main ingredient.
Improve Digestive Health
Magnesium oxide can cause loose stools, which can help in cases of constipation. It’s the most commonly suggested form of magnesium, but it’s also the least absorbed in the body. So, if you’re trying to get your levels up, other forms of magnesium may be necessary. Work with your doctor to get the right supplementation mix for your body.
Taking magnesium oxide slowly is important to see how your body reacts so you aren't stuck in the bathroom all day. Some people are more sensitive than others, so see what happens with the smallest dose possible and slowly work your way up.
Improve Sleep and Moods
Magnesium glycinate is known for its calming effects and may help with mood disorders such as depression and anxiety. It may also be an option for people with mild insomnia, making it easier to fall asleep.
Magnesium glycinate includes an important amino acid the body needs for protein construction. You get some in foods like fish, red meat, dairy, and legumes, but when combined with magnesium, it can have greater effects on the body.
Help Sore Muscles
Magnesium is also helpful for sore muscles, and you don't have to consume it. In fact, you shouldn't. Magnesium sulfate is most commonly found in epsom salts and is what doctors often recommend for sore muscles and ligaments.
It can also help relieve stress, again, without consuming magnesium. It's important not to take magnesium sulfate orally, as too high levels can be dangerous. Instead, use topical methods such as lotions, oils, or epsom salt baths.
If you know you are deficient in magnesium, need help with constipation, or have mild heartburn, magnesium chloride may be a good supplement. This multi-purpose supplement is best used topically and can be applied as a spray, lotion, and oil.
Memory and Brain Support
Magnesium threonate is easily digested and helps support healthy brain function. Many people take this at night to support cognitive function and help defend against normal decline from aging.
Magnesium supplements have many benefits for different ailments, issues, or concerns. Consider why you want to take magnesium and use the appropriate form, as not all forms must be digested. Some forms of magnesium are well absorbed by the skin and work well in topical forms, including oils or sprays. Always ensure the magnesium supplements or oils you use are pure magnesium and don't have other additives, and again, talk to your doctor before starting any new supplements or regimes to ensure they are appropriate for you.