Four types of magnesium

Magnesium is a mineral necessary for human life. The average adult’s body usually contains 25 grams of magnesium. It participates in hundreds of physiological processes, and is also an electrolyte. That is why magnesium is included in some additives with electrolytes. In addition, magnesium provides a healthy inflammatory response, participates in the formation and support of muscle tissue, stabilizes the regulation of blood sugar levels, supports metabolism and energy, preserves the health and strength of bones.

The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women, depending on age. This is a very large amount, especially considering the low magnesium content in food. Few foods are high in magnesium. Here is a list of foods that are rich in magnesium and can provide 20% of the recommended daily allowance (or so).

Foods rich in magnesium

• leaf beetroot (cooked);
• spinach (cooked);
• pumpkin seeds;
• sesame seeds;
• quinoa;
• cashews;
• sunflower seeds;
• barley.

As you can see, many of us may need magnesium supplements. The exact dosage depends on the goals, health status and diet. In addition, if you take a lot of vitamin D, you may need more magnesium. When the body needs to process a lot of vitamin D, magnesium levels can drop. Discuss with your doctor the most optimal option for yourself.

There are so many options! Let’s look at what types of magnesium are on sale (they are all very different), and which ones best suit your needs.

Four types of magnesium

1. Magnesium Glycinate

I’ll start with, perhaps, my favorite form of magnesium: magnesium glycinate. In this compound, magnesium is combined with the amino acid glycine. In general, glycinate is better absorbed and causes fewer digestive problems. As a rule, magnesium glycinate is sold in capsules. There is also a powder with magnesium glycinate — personally, I prefer this particular form of release, since magnesium has a high dosage. This means that in order to get the necessary amount of it, you need to drink a lot of capsules or tablets. It is much more convenient to stir the powder in a small amount of water than to take a handful of pills. Water will not hurt also for the reason that magnesium attracts water to the fecal masses in the intestine.

Finally, magnesium glycinate is known for its effect on the nervous system. Studies have shown that taking 150-300 mg of magnesium glycinate (or in combination with magnesium taurinate) several times a day can lead to a significant reduction in depression, anxiety and memory loss. The reasons for this effect are still unknown. There is a hypothesis that magnesium deficiency can cause mental health problems. However, tests for the level of magnesium in the blood do not confirm this. Some studies suggest that symptoms appear before tests show magnesium deficiency.

In general, if you are looking for a magnesium supplement that will best calm and relax the body in the evening or help improve the mood in general, then magnesium glycinate may be the optimal choice. In addition, glycinate has some anti-inflammatory properties!

2. Magnesium Citrate

Magnesium citrate ranks second in my personal rating, as it is cheaper, is well absorbed, and also helps to soften the stool. If you sometimes suffer from constipation, then this form of magnesium may best suit you. Personally, I prefer magnesium citrate in powder form, as the extra water helps to improve intestinal motility.

Magnesium citrate has some calming effect, but not as strong as magnesium glycinate. Therefore, products with magnesium citrate are sometimes advertised as relaxing remedies.

Magnesium citrate has been studied for migraine prevention. However, studies have noted that very high doses (about 600 mg) may be required to prevent or alleviate some types of migraines. This is another reason to consult a doctor before increasing the dosage of magnesium citrate. High doses of magnesium often lead to stomach upset.

It is important to note that taking large amounts of magnesium can lead to a drop in calcium levels. That is why some magnesium supplements are additionally enriched with a small amount of calcium. This can be effective when taking magnesium in high dosages.

Finally, the effect of magnesium citrate on the severity of PMS symptoms was studied. In some studies, there is a slight relief of PMS symptoms with oral administration of magnesium citrate. The levels of magnesium and calcium in the female body change during the menstrual cycle. In the premenstrual phase, magnesium levels can drop to a minimum, and scientists believe that taking it extra can help ease symptoms.

3. Magnesium oxide

Since magnesium oxide has a low bioavailability (poorly absorbed), a higher dosage may be required to achieve its normal level. Because of this, the likelihood of side effects from the digestive system increases.

4. Magnesium Carbonate

Magnesium carbonate is definitely worth mentioning — I often choose it myself and recommend it to clients. In the stomach, magnesium carbonate is converted into magnesium chloride and can have an antacid effect (soothe the stomach) when taken in the form of a diluted powder. Therefore, I prefer to dilute magnesium carbonate in water.

Magnesium carbonate and citric acid, when mixed in water, form magnesium citrate. That is why many powdered products of magnesium carbonate also contain citric acid. When water is added, the mixture boils and hisses for a while chemical reaction takes place. After a few minutes, the drink turns into magnesium citrate. If you want the drink to have a calming effect on the stomach, drink it while it’s still sizzling. If you want to get more digestible magnesium citrate, wait for the reaction to end, then drink the remedy.

In general, magnesium carbonate and citric acid are one of my favorite options, as it is pleasant to drink, and it soothes the stomach.

Check the composition

Finally, when choosing magnesium supplements, pay attention to the presence of other additives or fillers. Stevia, xylitol, sucralose, monkey fruit or other sweeteners are added to some powder products to improve the taste. Personally, I prefer natural options without additional sugar, for example, stevia or monkey fruit. However, the choice is yours, and it is worth considering your personal goals and preferences!

Define your goals

Do you want to improve your digestion? Or maybe you need a stronger sleep? Perhaps you suffer from a headache or want to support training and muscle tissue recovery. Decide what kind of result you need. After that (and after consulting with a doctor) it will be easier for you to choose the right form of magnesium. Do you choose citrate, glycinate, carbonate or another magnesium compound? Consider all the options and decide on the magnesium supplements you need.