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Magnesium is the fourth most ample mineral in your physique.
It’s concerned in over 300 metabolic reactions which can be important for human well being, together with vitality manufacturing, blood strain regulation, nerve sign transmission, and muscle contraction (1).
Apparently, low ranges are linked to a wide range of diseases, akin to kind 2 diabetes, coronary heart illness, temper problems, and migraines (2).
Though this mineral is current in lots of complete meals like inexperienced leafy greens, legumes, nuts, and seeds, as much as two-thirds of individuals within the Western world don’t meet their magnesium wants with eating regimen alone (1).
To spice up consumption, many individuals flip to dietary supplements. Nonetheless, as a number of sorts of supplemental magnesium exist, it may be troublesome to know which one is most applicable in your wants.
This text evaluations 10 numerous types of magnesium, in addition to their makes use of.
1. Magnesium citrate
Magnesium citrate is a type of magnesium that’s certain with citric acid.
This acid is discovered naturally in citrus fruits and provides them their tart, bitter taste. Artificially produced citric acid is usually used as a preservative and taste enhancer within the meals trade (3).
Magnesium citrate is among the commonest magnesium formulations and could be simply bought on-line or in shops worldwide.
Some analysis means that this kind is among the many most bioavailable types of magnesium, which means that it’s extra simply absorbed in your digestive tract than different kinds (4).
It’s sometimes taken orally to replenish low magnesium ranges. Resulting from its pure laxative impact, it’s additionally generally used at greater doses to deal with constipation.
What’s extra, it’s often marketed as a relaxing agent to assist relieve signs related to despair and nervousness, however extra analysis is required on these makes use of (5).
2. Magnesium oxide
Magnesium oxide is a salt that mixes magnesium and oxygen.
It naturally kinds a white, powdery substance and could also be offered in powder or capsule kind. It’s additionally the principle lively ingredient in milk of magnesia, a preferred over-the-counter medicine for constipation reduction (6).
This sort isn’t sometimes used to stop or deal with magnesium deficiencies, as some research report that it’s poorly absorbed by your digestive tract (7).
As an alternative, it’s extra continuously used for short-term reduction of uncomfortable digestive signs, akin to heartburn, indigestion, and constipation. It might even be used to deal with and forestall migraines (6, 8).
3. Magnesium chloride
Magnesium chloride is a magnesium salt that features chlorine — an unstable aspect that binds effectively with different components, together with sodium and magnesium, to kind salts.
It’s effectively absorbed in your digestive tract, making it an awesome multi-purpose complement. You should use it to deal with low magnesium ranges, heartburn, and constipation (7, 9).
Magnesium chloride is most continuously taken in capsule or pill kind but in addition generally utilized in topical merchandise like lotions and ointments.
Though individuals use these pores and skin lotions to assuage and loosen up sore muscular tissues, little scientific proof hyperlinks them to improved magnesium ranges (10).
4. Magnesium lactate
Magnesium lactate is the salt shaped when magnesium binds with lactic acid.
This acid is just not solely produced by your muscle and blood cells but in addition manufactured to be used as a preservative and flavoring agent (11).
Certainly, magnesium lactate is utilized as a meals additive to manage acidity and fortify meals and drinks. It’s much less common as an over-the-counter dietary complement.
Magnesium lactate is definitely absorbed and could also be slightly gentler in your digestive system than different sorts. That is notably vital for individuals who have to take giant doses of magnesium recurrently or don’t simply tolerate different kinds.
In a examine in 28 individuals with a uncommon situation that required excessive doses of magnesium day by day, those that took a slow-release pill of magnesium lactate had fewer digestive unwanted side effects than the management group (12).
Just a few small research likewise reveal that this way might assist deal with stress and nervousness, however extra analysis is required (13).
5. Magnesium malate – “magnesium glycinate vs magnesium citrate”
Magnesium malate consists of malic acid, which happens naturally in meals like fruit and wine. This acid has a bitter style and is usually used as a meals additive to boost taste or add acidity.
Analysis means that magnesium malate could be very effectively absorbed in your digestive tract, making it an awesome choice for replenishing your magnesium ranges (14).
Some individuals report that it’s gentler in your system and should have much less of a laxative impact than different sorts. This can be helpful, relying in your particular wants.
Magnesium malate is often really helpful as a remedy for signs related to fibromyalgia and power fatigue syndrome. Nonetheless, there’s at the moment no sturdy scientific proof to help these makes use of (15).
6. Magnesium taurate
Magnesium taurate comprises the amino acid taurine.
Analysis means that enough intakes of taurine and magnesium play a job in regulating blood sugar. Thus, this explicit kind might promote wholesome blood sugar ranges (16, 17).
Magnesium and taurine additionally help wholesome blood strain (18, 19).
A current animal examine revealed that magnesium taurate considerably lowered blood strain in rats with excessive ranges, indicating that this way might bolster coronary heart well being (20).
Needless to say human analysis is required.
7. Magnesium L-threonate
Magnesium L-threonate is the salt shaped from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C (21).
This way is definitely absorbed. Animal analysis notes that it might be the simplest kind for rising magnesium concentrations in mind cells (22).
Magnesium L-threonate is usually used for its potential mind advantages and should assist handle sure mind problems, akin to despair and age-related reminiscence loss. Nonetheless, extra analysis is required.