The Importance of Magnesium
Magnesium is an essential mineral that plays a role in over 300 enzymatic reactions in the body. Getting enough magnesium ensures optimal functioning of muscles, nerves, blood circulation, blood sugar levels, and more.
Magnesium Deficiency
Unfortunately, magnesium deficiency is quite common, with some research indicating that up to half of all Americans do not get enough magnesium from their diets. Factors like poor soil quality, refined grains in the food supply, and drinking less nutrient-dense water can contribute to deficiency.
Symptoms of magnesium deficiency can include muscle twitches or cramps, anxiety, trouble sleeping, fatigue, headaches, and more. Because of magnesium's far-reaching roles throughout the body, deficiency can also contribute to chronic diseases like heart disease, diabetes, and osteoporosis over time.
Getting Enough Magnesium
Making sure to consume adequate magnesium is key for maintaining good health. Excellent dietary sources include dark leafy greens, legumes, nuts, seeds, whole grains, fatty fish, avocados, bananas, and more.
However, many people still struggle to meet their recommended daily magnesium intake through diet alone. This makes supplementation a smart choice for helping fill nutrient gaps.
Different Types of Magnesium Supplements
If you decide to supplement with magnesium, there are a few key variables to consider when comparing products:
Magnesium Compounds
Magnesium supplements can contain different magnesium compounds like magnesium oxide, magnesium citrate, magnesium glycinate, magnesium orotate, and others. These compounds have different bioavailability levels, meaning how well the magnesium gets absorbed and utilized in the body.
Magnesium oxide is one of the most common forms since it is inexpensive, yet only about 4% gets absorbed. Magnesium citrate has higher absorption levels around 17%, while magnesium glycinate and orotate can have absorption levels of 25-30%.
Elemental Magnesium
Supplement labels also show the amount of elemental magnesium, which indicates how much actual magnesium content is present in each dose. This number ranges anywhere from 50-500 mg typically.
To determine how much elemental magnesium you actually get, you need to calculate the percentages based on the magnesium compounds. For example, a 500 mg pill with magnesium oxide would deliver about only 20 mg of actual elemental magnesium.
Delivery Method: Pills, Powders, Topicals
Magnesium supplements also come in different delivery methods. This includes pills (capsules or tablets), powders that can be mixed into drinks or smoothies, and topical forms like magnesium oil sprays, gels, or bath flakes.
The delivery method impacts factors like ease of use, dosage precision, absorption rate, and additional ingredients present.
5 Best Forms of Magnesium Supplements
With all of the different types of magnesium supplements available, how do you determine the best options? Here are 5 of top rated and recommended forms:
1. Magnesium Glycinate
Magnesium glycinate (also known as magnesium biglycinate) is a popular supplemental form consisting of magnesium bound to glycine amino acids. It has excellent bioavailability and less laxative effect compared to some other forms.
Since glycine has calming effects of its own, magnesium glycinate is preferred for supporting rest, stress relief, and sleep quality in addition to general magnesium replenishment.
2. Magnesium Orotate
Magnesium orotate contains magnesium paired with orotic acid for enhanced absorption and bioavailability. Some evidence suggests the orotate component aids magnesium delivery to organs and tissues.
Magnesium orotate is often touted for cardiovascular and heart health support, as the orotate may offer benefits for circulation and oxygenation throughout the body.
3. Magnesium Citrate
Magnesium citrate binds its magnesium to citric acid, which accounts for its higher bioavailability compared to other forms. It is commonly used for constipation relief and bowel regularity since citrate acts as an osmotic agent in the gut.
While absorption is good, magnesium citrate does come with more digestive side effects when taken in higher doses. It offers a cost-effective form for general magnesium supplementation.
4. Magnesium Threonate
A newer player in magnesium supplements, magnesium threonate is gaining popularity as a nootropic or brain-boosting form of magnesium. The threonic acid is able to more easily cross the blood-brain barrier.
Animal research indicates magnesium threonate effectively raises magnesium levels in the brain better than other forms for supporting aspects of memory, learning, anxiety and depression management, and neuroprotective activity.
5. Magnesium Malate
Magnesium malate features magnesium bound to malic acid, which plays a key role in cellular energy production. As such, this form is favored for supplementation to combat fatigue, boost stamina, and support metabolism.
The mitochondria-supportive actions of malate coupled with magnesium make magnesium malate supplements useful for chronic fatigue, fibromyalgia, and athletic performance enhancement as well.
Finding the Best Magnesium Supplement
When searching for the right magnesium supplement, make sure to read the label closely to understand exactly what form(s) of magnesium are present and how much elemental magnesium is provided in each dose.
Be mindful of absorption rates if your main goal is elevating cellular magnesium levels, and consider pairing forms like magnesium glycinate or malate with a more laxative type like magnesium citrate if needed to improve bowel movements.
Start conservatively with dosage to assess tolerance, scaling up if desired effects are not achieved from a lower supplemental amount. Magnesium offers wide-ranging whole-body support, so be consistent with daily intake to keep cellular stores replete.
FAQs
What are the symptoms of magnesium deficiency?
Symptoms of magnesium deficiency can include muscle twitches, cramps or spasms, anxiety, trouble sleeping, headaches, fatigue, loss of appetite, nausea, numbness or tingling, and more.
What foods are high in magnesium?
Good dietary sources of magnesium include dark leafy greens, nuts, seeds, legumes, whole grains, fatty fish, bananas, avocados, yogurt, and more.
How much magnesium should I supplement with each day?
Recommended daily magnesium intakes are 310-400 mg for adults depending on age and gender. Start with lower doses like 50-100 mg and work up to find the optimal amount for your needs.
When is the best time to take magnesium supplements?
Magnesium supplements are best taken in smaller divided doses throughout the day with food to enhance absorption. Some evidence suggests evening/nighttime magnesium helps promote relaxation and sleep.
Are magnesium supplements safe?
Magnesium supplements are very safe for most people, however excessive doses may result in digestive side effects like diarrhea, cramping or nausea. Always follow dosage recommendations.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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