Magnesium is an essential mineral for your body. It is important for nerve signal transmission, energy production, blood pressure regulation, heartbeat regulation and muscle contraction.
If you want to get enough magnesium you should consume magnesium-rich foods like: spinach, pumpkin seeds, almonds, avocado and chocolate. However, often, even if you are eating all the right foods, you will still need supplements.
There are a lot of different types of magnesium and it can be difficult to know which one supplement to choose. This article reviews 7 most common forms of magnesium.
1 .Magnesium citrate
This chelated type of magnesium bound to citric acid and is one of the best absorbed forms of magnesium. Citric acid is found naturally in citrus fruits.
‘Chelated‘ means that mineral is bonded to another molecule, typically an amino acid. Which increase stability, better bioavailability, and less chance of impacting the digestive tract. Human body better absorbs and utilizes such form of magnesium, and it’s well-tolerated.
Due to its natural laxative effect, magnesium citrate sometimes used at higher doses to treat constipation.
This is one of our top choices for magnesium supplementation and can be easily purchased online.
2. Magnesium glycinate
Magnesium glycinate is a well-absorbed chelated form of magnesium. Magnesium glycinate is formed from elemental magnesium and the amino acid glycine. Glycine is often used to improve sleep and calm anxiety. This form of magnesium doesn’t have a laxative effect and may help reduce depression, stress and insomnia.
3. Magnesium malate
This form includes malic acid, which occurs naturally in fruits and wine. Research suggests that magnesium malate is the most bioavailable form of the mineral, making it a great option for replenishing your magnesium levels.
Magnesium malate is often recommended for people with chronic fatigue, because malic acid promotes more energy. That’s why this form may be too stimulating for some people and may disrupt sleep when taken at night.
4. Magnesium taurate
Magnesium taurate contains the amino acid taurine. This form can be beneficial for those seeking the heart health benefits. Taurine reduces the stress hormone, cortisol, and increases the calming neurotransmitter, GABA.
Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar and blood pressure. So, choose this form if you need additional cardiovascular support.
5. Magnesium Threonate
Threonate is a form of magnesium chelated to threonic acid, a metabolite of vitamin C. This form is often used for its brain benefits and may help manage certain brain disorders. The body can easily absorb magnesium threonate.
Some studies have found that magnesium threonate is very effective at increasing magnesium ions in the brain and improving cognitive function and memory. A 2020 study found that magnesium threonate helps protect against brain cell death.
6. Magnesium sulfate
This one is formed by combining magnesium, sulfur, and oxygen. Athletes add it to baths in order to soothe sore muscles and muscle cramps. It’s also sometimes included in skin care products, such as lotion or body oil.
Magnesium sulfate is also used in hospitals to treat kidney problems in kids and prevent pregnancy complications. This form of magnesium can also be used as a natural laxative.
7. Magnesium chloride
Magnesium orotate includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA. You often can see this type of magnesium sold as a dietary supplement.
Orotic acid plays a role in the energy production pathways in your heart and blood vessel tissue. That makes this form of magnesium perfect choice for heart health support. Also, it’s popular among athletes. It’s easily absorbed and doesn’t have the strong laxative effects.
As you can see there are different forms of magnesium. Some of them may help with stress or constipation, some forms are better for heart and another for brain. In our store you can find chewable Magnesium gummies Sugar-free. If you’re not sure which one is right for you, consult your doctor.
