After learning about the health benefits of magnesium, it’s a no-brainer to make sure you have a magnesium-rich diet.
You might even decide to take magnesium supplements to maintain optimal levels of magnesium in your system throughout the day.
However, when you go to buy magnesium supplements, there are so many choices!
So… what’s the best magnesium supplement?
Should I take magnesium supplements?
For most people, a healthy, balanced diet will give you the level of magnesium that you need on a daily basis. However, this may not always be the case.
Some people are at a greater risk of a magnesium deficiency, including but not limited to older adults, people who suffer from alcohol dependence, African Americans, people who have issues with their thyroid function, and in general people who do not have a magnesium-rich diet on a regular basis.
Research indicates that a large percentage of people worldwide do not consume enough magnesium per day to meet the recommended levels, partially because people consume less magnesium-rich food.
Magnesium is important for a wide variety a body functions, including energy production, muscle function, bone health, brain function, digestive processes, and so many more.
In fact, it is estimated that magnesium supports over 300 body functions. Therefore, if you do not consume enough magnesium each day, you should strongly consider taking magnesium supplements to help make sure you can avoid a host of medical issues.
What is the most effect of magnesium supplement?
if you have walked down the vitamin and mineral aisle at a local store, you may have noticed the wide variety of magnesium supplements available.
When reading the labels, they all seem to be beneficial, so it is hard to decide which one to purchase based on the label alone.
Here’s a quick guide to help you learn more about the most common types of magnesium supplements.
Magnesium citrate is one of the most popular magnesium supplements. It also includes citric acid, which is the organic acid that’s found in many citrus fruits like lemon, limes, and oranges.
It is also a mild laxative, so people sometimes take magnesium citrate for constipation.
Doctors often instruct their patients to take magnesium citrate to clean out their systems in order to prepare for surgery, which illustrates that this is a safe and effective form of magnesium.
Magnesium oxide is another magnesium supplement that is very popular despite the fact that it’s more difficult for our bodies to absorb.
This form of magnesium may pass through your system before your body has a chance to absorb a healthy dose of it, so you may have to take more magnesium oxide to get an effective dose.
This is the form of magnesium that is commonly found in milk of magnesia, which is a popular over-the-counter medication to treat constipation. It may even be effective in treating migraines.
Magnesium glycinate is perhaps the gentlest magnesium supplement. Unlike other magnesium supplements, it is not very effective as a laxative, but it is effective in various other ways.
It is made with glycine, which is an amino acid that aids in the production of protein and the transmission of signals in our brain.
It is most known for its calming effect because it sends relaxation signals in the brain, which promotes mental calmness and better sleep.
Magnesium malate is another very effective form of magnesium. It is made with malic acid, which is an organic compound that is found naturally in many of our foods. For example, it is the compound that makes lemons taste sour.
The malic acid serves to increase the absorbability of magnesium, which is thought to be why this form of magnesium may be effective for treating fibromyalgia and chronic fatigue syndrome.
Therefore, this is also one of the more effective magnesium supplements.
Magnesium sulfate is another popular form of magnesium most people don’t even realize they are taking. It is commonly known as Epsom salt, which is added to bath water to soothe sore muscles and relieve stress.
Though it has not been proven that we can absorb magnesium through our skin, it is sometimes also added to body lotion and oils to relax the muscles, and some people even believe it can supplement your daily magnesium intake.
Magnesium taurate Is the most popular magnesium supplement among people who strive to manage their diabetes.
This supplement includes taurine, an amino acid that reduces the complications associated with diabetes, including retinopathy, neuropathy, and cardiomyopathy.
In fact, because magnesium deficiency itself can contribute to the development of diabetes, this particular magnesium supplement works double-time to help control diabetes.
Also known as magnesium ditaurate, this supplement also aids in cardiovascular health and promotes relaxation.
Magnesium orotate is the foremost supplement for supporting cardiovascular health. It is made with orotic acid, which is naturally found in cow’s milk.
It aids in our metabolic processes, especially in our metabolism of folic acid and vitamin B12.
This version of magnesium may not be known for having the greatest rate of absorption,
but it has definitely made a name for itself due to its ability to help fight heart disease and improve cardiovascular performance while working out (which is why it is often more expensive than the faster-working magnesium citrate and magnesium oxide).
Magnesium L-threonate is an oddly-named supplement made of magnesium and L-threonate. Threonate is a chelating agent (a chemical compound that is added to minerals to form a water-soluble complex).
Its claim to fame is its contribution to our brain health. It helps prevent long-term memory loss, as well as short-term memory loss and the chronic pain that often accompanies it.
In addition, magnesium L-threonate contributes to a variety of other important body functions, including blood clotting, bone and muscle formation, and a healthy immune system.
Many people feel like these are the most effective forms of magnesium supplements, but they are certainly not the only supplements available.
For example, magnesium lactate is a food additive that regulates acidity in our bodies and treats stress and anxiety, while magnesium chloride is a salt that is important for our muscles, bones, heart, and nerves.
Additionally, magnesium carbonate is an inorganic salt that is most commonly found as dolomite, which is an effective fertilizer.
Magnesium gluconate, which is made of magnesium and gluconic acid, is sometimes prescribed medically because it is absorbed in the body well but is less likely to cause diarrhea.
Magnesium aspartate Is also a chelated magnesium salt that is easily absorbed in the body, and it is known to have a positive effect on muscles and body fatigue.
Which is best? Magnesium citrate or magnesium oxide?
Another common question about magnesium supplements is the issue of taking magnesium oxide vs citrate. The answer to this question depends on why you are taking magnesium supplements.
For example, magnesium citrate is more effective for constipation. This may be in part due to magnesium citrate’s faster rate of absorption than magnesium oxide.
Research has proven that magnesium citrate has greater bioavailability, which means that our bodies can use it more effectively than magnesium oxide.
Though both forms of magnesium are effective, magnesium citrate has an edge over magnesium oxide simply because our bodies can benefit from it more.
Is magnesium glycinate better than magnesium citrate?
The answer to this question again depends on why you are taking magnesium supplements.
Magnesium glycinate is effective for treating anxiety, stress, and insomnia. However, magnesium citrate is more effective in helping people treat constipation.
if you suffer from both conditions, you may even find a magnesium supplement that contains both citric acid and glycine to help you get the best of both worlds.
Therefore, when deciding between magnesium citrate vs glycinate, your best bet is to make this determination based on your short-term and long-term health care needs.
How do I choose a magnesium supplement?
To choose a magnesium supplement, your first step is to think about your individual needs, and your second step is to educate yourself on the various types of magnesium supplements.
Review your options carefully in order to decide what is best for you.
However, if you suffer from multiple health concerns that may be treated by magnesium,
you should consult your primary care physician to help you determine the right supplement for you and to see if the doctor recommends any other forms of healthcare treatment to aid in reaching your optimum health.
What is the most effective of magnesium supplements?
Again, the best magnesium for you always depends on your health care needs and goals.
You might even find that at certain times you should take one magnesium supplement, and then choose to take a different magnesium supplement as your needs change.
The important thing to remember is that each of these magnesium supplements is beneficial to your health.
Any choice to optimize your magnesium intake is a step in the right direction.