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Feeling a bit off your game? Whether it's stress that's got you down, energy levels that need a lift, blood sugar that's hard to manage, or even the annoying issue of constipation—magnesium might just be the all-star player you've been missing. This essential mineral isn't just found in a slew of foods; it's also available in various supplement forms.
If you’ve looked into magnesium supplements before, you’ll know the choices can seem endless, but don't sweat it! We’re here to clear up the confusion and walk you through the types of magnesium supplements, showing you how each can help enhance your health and well-being.
Why Magnesium Matters
Magnesium is a powerhouse mineral, one of the most abundant minerals in your body, and vital for a host of crucial functions. From strengthening bones to relaxing muscles, boosting energy, and ensuring smooth nerve operations—magnesium is seriously multitasking!
Magnesium has been shown to play a role in all of the following:
- Bone mineralization
- Muscular relaxation
- Energy production
- Aiding nerve function
- Ensuring regular heart rhythm
- Controlling blood sugar levels
Despite its importance, a surprising number of us—nearly 60% of adults in the U.S.—aren’t getting enough magnesium in our diets. Falling short on magnesium can lead to a range of unwanted symptoms like muscle spasms, numbness, weakness, mood swings, irregular heartbeats, and even loss of appetite.
Whether it's for heart health, blood sugar balance, mental well-being, or sleep improvement, magnesium could be the boost your body needs.
The Benefits of Magnesium Supplementation
Taking magnesium supplements to address a magnesium deficiency can offer a host of benefits. Here’s a quick rundown of some benefits you may begin to see when taken regularly over time:
- Support for cardiovascular health, by helping maintain healthy blood pressure levels.
- Support for healthy blood sugar levels by playing a role in glucose regulation.
- Support for migraine headaches, as a diet lacking in magnesium may be responsible for those migraines in the first place.
- Support for sleep in elderly adults, as a study showed improvement in elderly subjects overall hours and efficiency.
If you're wondering whether you might benefit from taking magnesium supplements, it's a good idea to have a chat with your healthcare provider before jumping in. Your provider can check your magnesium levels and help you pinpoint the perfect supplement to match your health needs.
Each of the different magnesium supplements varies in the effects they may have on your body. Below is a comprehensive guide to help you understand the different types of magnesium supplements and how they may help you.
Magnesium Supplement Forms: A Breakdown
Magnesium Citrate
What Is It? Magnesium citrate is magnesium combined with citric acid, boasting higher bioavailability than other types of magnesium. This means it's more effective for optimizing magnesium levels since your body is more likely to process it.
Potential Benefits:
- Constipation Relief: Commonly recommended by healthcare providers to alleviate occasional constipation by increasing water absorption in the intestines to potentially promote softer stools.
- Migraine Management: Research indicates magnesium citrate may reduce both the frequency and severity of migraine attacks, and it could be beneficial in preventing them.
- Kidney Stone Prevention: A preliminary study involving 64 participants suggests that magnesium citrate may help reduce the recurrence of certain kidney stones, though more research is needed to confirm these findings.
Magnesium Glycinate
What Is It? Magnesium glycinate is made from magnesium and the amino acid glycine, offering high bioavailability. Like Magnesium Citrate, it's also gentler on the body when it comes to processing and absorbing.
Potential Benefits:
- Bone Health: May help improve bone density, strengthening your bones.
- Regulate Blood Sugar: May help manage blood sugar levels, lowering the risk of further health complications down the line.
Magnesium Oxide
What Is It? Magnesium oxide combines magnesium and oxygen. Note that this form of magnesium is not as well absorbed as others, so it is not used as often to help with magnesium deficiencies.
Potential Benefits:
- Constipation Relief: May provide laxative properties to help with constipation.
- Migraine Reduction: May help reduce how often migraines occur and the intensity of the migraine.
Magnesium L-threonate
What Is It? This supplement is formed by combining magnesium with threonic acid, a sugar acid that is produced when the body processes vitamin C.
Potential Benefits:
- Cognitive Improvement: May improve memory and cognition, as noted in a study with adults in China.
Magnesium Malate
What Is It? It combines magnesium with malic acid, which is found in fruits and wine. This is yet another highly bioavailable form of magnesium that is easily absorbed by the digestive tract.
Potential Benefits:
- Upset Stomachs and Indigestion: Magnesium malate, like magnesium L-threonate, may also help ease stomach upset, heartburn, and acid indigestion.
Magnesium Sulfate
What Is It? Also known as Epsom salt, this is a combination of magnesium, sulfur, and oxygen. While most of us are used to using this product in the bathtub to help soothe sore muscles, it can also be taken as a supplement. Fair warning! The aftertaste can be unpleasant.
Potential Benefits:
- Constipation Relief: Often prescribed to ease constipation by softening stools.
- Support Regular Heartbeat: Often prescribed to promote a regular heartbeat and support heart health.
- Mood Improvement: Historical use and some research suggest some potential benefits for mood by helping balance impactful chemicals in the brain.
It is important to note that the FDA warns against prolonged use in pregnant women because it may cause defects in the fetus.
Magnesium Taurate
What Is It? Magnesium taurate contains the amino acid taurine and is considered one of the most easily absorbed forms.
Potential Benefits:
- Mood Improvement: Studies have shown this supplement may help improve mood.
- Blood Pressure Management: This supplement has been shown to potentially reduce blood pressure in animal studies. This may sound promising for human applications—but obviously, more research is needed.
Magnesium Chloride
What Is It? Formed by combining magnesium with chlorine, known for its high bioavailability and efficient absorption by the body.
Potential Benefits:
- Blood Sugar Management: May be helpful in supporting healthy blood sugar levels in adults who already have issues with blood sugar.
Magnesium Orotate
What Is It? Combines magnesium with orotic acid, offering strong bioavailability, so it is easily absorbed and used by the body.
Potential Benefits:
- Exercise Tolerance: May improve exercise tolerance in both people who are trained athletes and those with coronary artery disease.
- Heart Health Management: May improve the quality of life for those with serious heart health difficulties.
Potential Side Effects of Magnesium Supplements
Magnesium supplements are generally well tolerated. However, if you have an allergic reaction to magnesium, go to your healthcare provider immediately. Some people might experience the following when taking magnesium:
It is possible to take too much magnesium. Symptoms of overtaking magnesium include:
- Low blood pressure
- Nausea and vomiting
- Urine retention
- Lethargy leading to muscle weakness
- Difficulty breathing
- Irregular heartbeat
Remember, before undergoing any supplementation regimen, you should seek the advice and recommendations of your healthcare provider.
Looking to Maximize Benefits? Try 3-in-1 Primal Multi Magnesium Blend
If you’re looking to harness the potential benefits of multiple types of magnesium, Primal Harvest has carefully combined the power of several magnesium forms in one dynamic supplement.
3-in-1 Primal Magnesium blend is a carefully crafted formula featuring three of the most bioavailable types of magnesium: citrate, malate, and glycinate. Elevate your health regimen and tap into a spectrum of potential benefits with this powerhouse supplement.
