I’m sure you’ve heard of the health benefits of magnesium but how do you know which one to take? There are so many different kinds it’s so hard to know what the differences are. Here are 10 Different Types of Magnesium and Their Amazing Uses.
10 Different Types of Magnesium
Have you ever felt like you are in a low mood and nothing excites you? I bet most people would answer yes as its common to feel this way.
What if I told you increasing your intake of magnesium supplement might be the solution to your problem? Read ahead to get an idea of how to use different types of magnesium to improve your lifestyle.
Magnesium is one of the essential minerals that our bodies need, and it’s also an electrolyte. It takes part in over 300 metabolic reactions that are necessary for the well-being of the human body. Magnesium is responsible for various functions in the body. The functions include monitoring blood pressure and supporting the immune system to make the body healthy. To add to that, it helps to regulate the heart rhythm.
Low levels of magnesium have been shown to lead to serious diseases. Having low levels of magnesium can lead to heart conditions, diabetes, mood disorders, and migraines.
Adult men and adult women require magnesium in different dosages. The required dietary allowance(RDA) is 400-420 mg for adult men and 310-360 mg for adult women. It’s possible to get this recommended dosage with a great healthy diet and less processed food.
Foods that contain magnesium include leafy vegetables, whole grains, avocado, and cashew nuts. However, some people may not get enough magnesium from diet and might need to supplement it.
For some, supplements are necessary to boost the magnesium in their bodies. There are different types of magnesium, and each has its purpose. Some are easier to absorb while others, may take a longer time. Read ahead to understand the different types of magnesium.
Magnesium citrate is a common form of magnesium supplement. This magnesium is bound to citric acid, and it’s common because it’s cheap and is easily absorbed by the body. You can find it in any food store or online shop.
Citric fruits are a good source of citric acid which is characterized by a sour, unique taste and smell. You can take it orally to increase your levels of magnesium in the body. Citric acid is a mild laxative ingesting magnesium citrate helps to lessen constipation, and at the same time aids, you absorb magnesium.
The most common use of this mineral is that it cleanses the colon system in preparation for surgery or procedures such as colonoscopies. Colonoscopy is used to detect any abnormal changes in the intestines and the rectum. However, it’s not advisable for people with loose bowel.
The other use of magnesium citrate is that it relieves symptoms of depression and anxiety. It acts as a calming agent though more research is needed for this.
This form of magnesium integrates with malic acid. Malic acid is found naturally in fruits and is highly soluble. It has a sour taste, and you can also use it as a food additive. A study conducted in 2019 in rats showed that magnesium malate supplements seemed to give the utmost benefit to the body. But, more research is needed to confirm this on human beings.
Fibromyalgia is a condition that is characterized by fatigue, pain, insomnia, and depression. Magnesium malate helps only with fatigue and stiffness caused by this sickness. It plays a role in over 300 chemical reactions in the body that aids in energy production. Taking a supplement with magnesium malate may improve your moods and increase your energy levels.
Magnesium glycinate is a combination of magnesium and glycine, a form of amino acid. Glycine is essential in the body for protein development and production. You can get glycine from foods such as fish, legumes, meat, and dairy. It’s highly absorbed in the body, and it’s one of the magnesium salts with the least side effects like diarrhea.
Magnesium glycinate helps to improve insomnia and treat inflammations in the body such as heart diseases and diabetes. Another advantage is that it has a calming effect and can help to reduce anxiety and depression.
This type of magnesium includes chlorine. Its easily absorbed into your body and makes it an excellent choice when you want to increase your magnesium levels. You can take it in tablet form, and you can also find it in lotions and ointments.
Magnesium chloride has many uses that include treating constipation and heartburn. It also helps to increase the levels of magnesium in your body. It has also been shown to detoxify the cells within the body.
Magnesium lactate is composed when magnesium binds with lactic acid. The most common use of this acid is as a food additive for foods and beverages. It’s less common as a dietary supplement. Magnesium lactate is very gentle to the body and easily absorbed.
In cases where you might require large doses of magnesium often or the other types are not compatible with your body, taking magnesium lactate would be a great solution.
Studies reveal that this form of magnesium may help with anxiety or depression, but more research is needed.
Magnesium taurate is a salt combination of magnesium and taurine. This combination of salt is easily absorbed since it assists in balancing the cell membranes together. It has no laxative effect making it perfect for people with loose bowel movements.
Magnesium taurate helps people with heart issues as it guards the heart against diseases such as heart attack. It also promotes healthy blood pressure.
Magnesium carbonate is a common acid. When it enters our bodies and mixes with hydrochloric acid in our gut it changes to magnesium chloride. It’s good for constipation, and indigestion as it acts as a laxative due to its antacid properties.
Magnesium oxide is a blend of magnesium and oxygen. It usually forms a white powder and can be sold in powder form or capsule form. It’s one of the main ingredients in a well-known laxative medicine called milk of magnesia.
It’s poorly absorbed into the tract system, and therefore it can’t treat any magnesium deficiency. However, it’s common in treating mild digestive problems such as heartburn from acidity, constipation, and food indigestion. Studies have shown that it may help to reduce migraines.
This salt is formed by a blend of magnesium, sulfur, and oxygen. The common name is Epsom salt. It has a white texture, and it resembles sea salt, you can use it to treat constipation, but it has an unpleasant taste making it hard to consume.
It’s a common salt among gym-goers and athletes as it helps to soothe sore muscles and relieve stress. You can add two spoons to your bath and have that relaxing feeling after a long tiresome day.
Magnesium orotate is a blend of magnesium and orotic acid. It is easily absorbed into the body, and you can take it to improve your magnesium levels as it’s safe and has a less laxative effect.
It’s a popular supplement for athletes and sports enthusiasts as it helps to improve their performance and endurance. This is possible from orotic acid that enables energy production from the cells, and it also supports heart health.
Magnesium has several types and each type of magnesium can help you in different ways. Its recommended to consult your doctor before taking this supplement to avoid any harmful effects. When feeling weak or on low energy try licking magnesium and see how it will improve your mood.
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More Information Related to Different Types of Magnesium
Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S., Koc, B., Karakilic, A., Camsari, U. M., & Ates, M. (2019). Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?. Biological trace element research, 187(1), 128–136. https://doi.org/10.1007/s12011-018-1351-9
Ferreira, I., Ortigoza, Á., & Moore, P. (2019). Magnesium and malic acid supplement for fibromyalgia. Suplemento de magnesio y ácido málico para fibromialgia. Medwave, 19(4), e7633. https://doi.org/10.5867/medwave.2019.04.7632
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. https://doi.org/10.1155/2017/1716701
Abebe, W., & Mozaffari, M. S. (2011). Role of taurine in the vasculature: an overview of experimental and human studies. American journal of cardiovascular disease, 1(3), 293–311.