Which Form of Magnesium Is Right For You?

Oct 13

Magnesium is an incredible mineral that is used for over 600 biological processes. Magnesium helps your muscles relax (which promotes restful sleep), lowers inflammation, supports the electrical processes of the heart, regulates metabolism, and promotes immune function.

Many Americans are deficient in Magnesium which can lead to a variety of adverse and uncomfortable health effects. Signs of deficiency can include muscle cramps and weakness, fatigue, low appetite, constipation, and in severe cases, abnormal heart rhythm.

There are a variety of magnesium forms, each targeting different enzyme, cellular, and biological functions. Find out which one is right for you below:

Magnesium Glycinate

This form of magnesium tends to be used for more long-term supplementation. It helps to relieve anxiety, lowers stress levels, promotes bone health, reduces symptoms of PMS, and helps the body use insulin more effectively.

When paired with vitamin B6, it adds additional benefits for women dealing with PMS symptoms.

Magnesium Citrate

This form of magnesium has a relatively high bioavailability (easily absorbed and readily used by the body) and helps with muscle relaxation, which can relieve constipation and restless leg, promotes muscle relaxation for sleep, lowers high blood pressure, helps to relieve anxiety,

Magnesium Taurate

This form of magnesium helps the body maintain electrolyte imbalance, regulates muscle contractions, protects the heart, brain, and eyes from stress, and helps to promote sleep.

Magnesium Malate

This form of magnesium helps those suffering from fatigue as it promotes energy production.

Magnesium Chloride

This form of magnesium is helpful for the detoxification of our cells and tissues. It aids kidney function and helps to boost a slower metabolism. It also can be used as a topical for muscle relaxation, especially for women suffering from cramps during their menstrual cycle.

Magnesium Sulfate

Another name for Epsom salt. This form of magnesium is fantastic for muscle relaxation. Can help to relieve minor sprains, bruises, and muscle aches.

Magnesium Bicarbonate

This form of magnesium helps to activate the enzymes that control digestion. It aids the absorption of the main macronutrients (protein, fat, and carbohydrates) and also promotes glucose uptake so that cells can more easily convert glucose into energy for the body to use. I may also help to calm indigestion and acid reflux.

As always, the best way to get magnesium is through your diet. Foods that are high in magnesium include avocados, dark chocolate, lentils, beans, chickpeas, almonds, cashews, Brazil nuts, pumpkin seeds, spinach, kale, collard greens, and tofu.