Feeling like there are too many magnesium options and just wanting to sort it all out? And I thought, you know what, you’re absolutely right. Picking the right magnesium can feel like being in a maze, but it doesn’t have to be that way.
What is Magnesium
Magnesium is an essential powerhouse, driving our overall health in more ways than we can imagine. About 50 to 60 percent of the magnesium in our body is locked away in our bones, while the rest is busy working in crucial biological processes in soft tissues like muscles. Moreover, it’s required for more than 300 enzymatic reactions in our body. But why is this important?
Magnesium as Energizer and Protector
Magnesium helps regulate our glucose levels and blood pressure, aiding our body’s energy production and detoxification processes. It also plays a key role in forming our DNA and RNA. Magnesium takes an active part in the transport of calcium and potassium ions across cell membranes, which is central to nerve impulse conduction, muscle contraction, and a normal heart rhythm.
Magnesium For The Heart
Ever felt a muscle cramp and wondered why? Magnesium might be one part of the answer. Our skeletal muscles require magnesium, as does our heart, a muscle itself. A lack of magnesium can lead to muscle weakness and cramps. For our heart to deliver blood effectively to all our organs and limbs, it needs this essential mineral. And deficiencies? Those can lead to issues like high blood pressure or heart diseases.
Magnesium For The Nervous System
Our nervous system also needs magnesium. It helps transport potassium and calcium across our cell membranes – a process crucial to nerve conduction. Without sufficient magnesium, we could experience unpleasant sensations like numbness and tingling.
Magnesium For The Cells
Within every cell of our body is the mitochondria – it’s also called the powerhouse since it’s in charge of producing energy. And you’ve guessed it right! They are also a reservoir for magnesium, which is needed to create ATP, our cellular source of energy. A deficiency in magnesium can lead to fatigue if our cells can’t efficiently produce energy.
Most Commonly Used Forms of Magnesium
Now that we know how important Magnesium is, let’s talk about the most commonly used forms of magnesium. Different forms of it serve various purposes, and knowing about these can help us make the most out of this fantastic mineral.
Magnesium Citrate
This is a popular pick for those looking to ease constipation – a real lifesaver for anyone feeling a bit ‘stuck’. It’s a combo of magnesium and citric acid. It pulls water into your intestines, which makes everything, well, move more smoothly. But if you’re already on the looser side of things, you might want to skip this one.
Magnesium Chloride
Now this is interesting for anyone with gut problems or who struggles to absorb their nutrients properly. This form is a blend of magnesium and chloride. It’s really good at getting into your system without too much fuss since it is water-soluble. Plus, you can find it in oil form, which is perfect for a relaxing rub on sore muscles or achy legs.
Magnesium Glycinate
Feeling anxious or finding it tough to catch some sleep at night? This form could be your new best friend. This form combines magnesium with glycine, an amino acid known for its calming effects on the brain and body. It supports a healthy sleep cycle without the laxative effect common in other forms, making it a daily supplement heavyweight for tackling significant magnesium deficiencies while keeping your bowel movements balanced.
Magnesium Oxide
Though it’s not absorbed very well, it’s a go-to for quick relief if you’re constipated. You’ll find this one in many supplements on store shelves. If you’re looking for an overall magnesium boost, though, there might be better options for you.
Magnesium Sulfate
Ever heard of Epsom salts? That’s magnesium sulfate. It’s magic for relaxing in a bath, easing stress, and reducing inflammation. If you’ve got restless legs or struggle to sleep, a soak before bed can work wonders.
Magnesium Threonate
Brain fog? Struggling to focus? Magnesium threonate could be the hero you need. It’s especially good for brain health, helping with mood, memory, and cognitive function. It’s a bit harder to find but worth looking into for those brain-boosting benefits.
Magnesium Taurate
If your heart needs a little extra love, magnesium taurate is known for its cardiovascular benefits. By combining magnesium with the amino acid taurine, it helps manage blood pressure and supports a steady heart rhythm. It’s a great choice if you’re looking out for your heart health.
Magnesium Lactate
This is another gentle option that’s less likely to have a laxative effect. It’s often recommended for managing symptoms of indigestion or heartburn. Because it’s so gentle, it’s a good pick if you’ve found other types harder to stomach.
So, what type of magnesium should I take?
We need magnesium for lots of reasons. But there are some types of magnesium that tend to work better for certain conditions or health issues. However, that doesn’t mean that another type of magnesium won’t also have some effect on that condition.
For example, magnesium threonate is great for brain health, but that doesn’t mean it won’t also help keep your gut motility flowing (especially because of the brain-gut connection!). So, don’t be afraid to try different types of magnesium and find one that works best for you.
