Common Types of Magnesium and Their Benefits

Magnesium is a mineral that is vital to the human body.  It plays a vital role in over 300 essential chemical reactions inside your body.  It’s often called the “Miracle Mineral” for its wide-ranging benefits.  It helps maintain normal blood pressure and heart rhythms, helps keep bones strong, regulates muscle and nerve function, protein synthesis, improves sleep and mood, and aids in DNA repair.  Magnesium can only obtained through diet.  Unfortunately, many people in the western world don’t manage to eat enough magnesium-rich foods to keep their bodies working effectively. 

Not all magnesium is created equal, and there are many different types.  The type of magnesium you choose is important because each type has different benefits.  Let’s explore the most common types of magnesium, their benefits, and how you can integrate them into your health regimen.

1.  Magnesium Citrate

What is it best used for?  May help with alleviating constipation and promoting relaxation.

Magnesium citrate is a combination of magnesium and citrate ions.  Magnesium citrate is easily absorbed and is most commonly used to give a mild laxative effect.  In addition, it helps relax muscles and calm the nervous system, which makes it an excellent choice for people who are experiencing stress or mild anxiety.  It is best to take magnesium citrate at night to help promote a restful sleep. 

Shop Magnesium Citrate by Pure Encapsulations

Shop Potassium Magnesium (Citrate) by Pure Encapsulations

2. Magnesium Glycinate

What is it best used for?  May help reduce anxiety, improve sleep quality, promote bone health, and maintain heart health.

Magnesium Glycinate is a combinate of magnesium and the amino acid, glycine.  Glycine, alone, promotes healthy sleep, aids in digestion, supports brain function, and protects against oxidative stress.  Therefore, the combination of magnesium with glycine that is found in magnesium glycinate makes it very popular among people who suffer from insomnia and or mild anxiety.  Many people take it at night to aid in a restful sleep. 

Shop Douglas Labs Magnesium Glycinate

Shop Pure Encapsulations Magnesium Glycinate Liquid

Shop Pure Encapsulations Magnesium Glycinate

Shop Thorne Magnesium Bisgylcinate Powder

3.  Magnesium Malate

What is it best used for?  May help with energy production and muscle health.

Magnesium malate is nutritional compound combining magnesium with malic acid, a naturally occurring substance found in fruits.  Malic acid has health benefits of its own, too, and it’s sometimes added to supplements because of its ability to help increase energy levels, improve athletic performance and boost skin health. This combination of magnesium with malic acid allows for greater absorption of magnesium.

Discover Thorne Calcium-Magnesium Malate

Discover Pure Encapsulation Magnesium (citrate/malate)

Discover Vital Nutrients Magnesium (glycinate/malate)

 

4.  Magnesium L-Threonate

What is it best used for?  May help with cognitive health and sleep.

Magnesium L-threonate is one of the newer forms of magnesium supplementation available. Magnesium threonate is a synthetic compound made from magnesium and l-threonate, an organic acid. It is specifically formulated to cross the blood-brain barrier, enhancing memory, focus, and overall brain function.  It can possibly help alleviate symptoms of anxiety, stress, and ADHD.  It may also aid in sleep and cognitive function.  This makes it a fantastic option for students, professionals, or anyone looking to optimize their mental capabilities.

Shop Orthomolecular Products Magnesium Threonate by Integrated Health Products

***Check out magnesium supplements that contain magnesium threonate along with other vitamins and minerals in one, convenient supplement.   

Shop Integrative Therapeutics Magtein L-Threonate Plus

*Read more about Magtein and its benefits here

Shop OrthoMolecular Products CereMag

Shop Pure Encapsulations CogniMag 120's

 

5.  Magnesium Chloride

What is best used for? It may improve blood sugar levels and bones health, regulate blood pressure and alleviate pain.

Magnesium chloride is made from the evaporation of sea water and contains one magnesium atom and two chorine atoms.   Magnesium chloride may improve blood sugar levels and bone health, regulate blood pressure and alleviate body aches and pain.  Magnesium chloride is often found in topical forms like oils and sprays. It’s excellent for soothing sore muscles, replenishing magnesium levels, and supporting skin health. When applied directly, it’s quickly absorbed through the skin for fast relief.

 

6.  Magnesium Oxide

What is best used for?  May help alleviate migraines and stomach issues.

Magnesium oxide is made by the calcination of magnesium carbonate or magnesium hydroxide.  Magnesium oxide can aid in migraine relief.  In addition, it can also help with stomach problems such as: heartburn, sour stomach, and constipation.  It also may used as a laxative, for short term emptying of the bowel (i.e. before surgery).

Check Out Douglas Labs Magnesium Oxide by Integrated Health Products

 

Which magnesium is right for you?

If you still have questions about which magnesium would best suit you, explore the links provided above, or feel free to reach out to us via our "contact us" tab.

 

Final Thoughts

Magnesium is an important mineral that can transform your health in many different ways, when used correctly. With so many types available, it’s essential to pick the right one for your body’s needs.