Magnesium is an essential mineral needed for over 300 reactions in your body. Your body can’t produce it so you must get it from food or supplements.

Not getting enough magnesium can lead to many problems:

• Insomnia and mid-night waking
• Inflammation
• Fibromyalgia
• Osteoporosis
• Heart disease
• Muscle pain, cramps, and spasms from feet cramps to chest pain (due to spasms in your heart muscle)
• Restless leg syndrome
• Chronic constipation
• Headaches and migraines
• Feeling constantly fatigued or weak
• Depression, anxiety, and edginess
• Craving chocolate (cacao is high in magnesium)
• Quick exhaustion during exercise

Magnesium can prevent problems:

• Improves thyroid function
• Helps address estrogen dominance
• Lowers blood sugar levels
• Balances adrenaline and supports testosterone production
• Increases serotonin levels
• Increases the youth hormone, DHEA

As you can see the list of reasons to ensure we get enough magnesium is long, yet most people are depleted in magnesium.

Magnesium is found in many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, magnesium is central to a plant’s chlorophyll – it’s actually what causes green plants to be green! And most of us just don’t get enough green plants into our bodies on a regular basis. 

There are different types of Magnesium out there.

Which Form of Magnesium is Right for You?

I will break down some of the most popular types of magnesium and their benefits. I will also talk about the types of magnesium I do not recommend and why.

Magnesium supplements are made by attaching a molecule of magnesium to a carrier. Carriers could be an amino acid like glycine, arginine, taurine, citrate. This formula helps make the magnesium into a form that is recognized and absorbed by the body.

For Depression, Anxiety, Relaxation
Magnesium Glycinate 

Magnesium glycinate is a well-absorbed form of magnesium that is chelated to two molecules of the amino acid, glycine. Glycine is a very relaxing amino acid that can help calm anxiety and promote sleep. This form of magnesium is less likely to cause gastrointestinal symptoms and reduces the laxative effect. This type also helps with PMS, cramps, pain, fibrocystic breasts, cravings, and sleep.

The best time to take it is either before going to bed or when you are really stressed. The recommended dose is 200 to 400mg per day for women and 400 to 600 mg for men.

For Energy and Pain
Magnesium Malate

This type of magnesium is bound to malic acid and it is an energy-producing form of magnesium. It works by creating ATP (energy ) in our cells. This form of magnesium is excellent for those struggling with chronic fatigue syndrome.

Magnesium Malate may be too stimulating and may disrupt sleep when taken at night. The best time is to take it in the morning. The recommended dose is 300 to 400mg per day.

For cardiovascular support (including circulation)
Magnesium taurate

This form of magnesium is bound to the amino acid, taurine. Taurine reduces the stress hormone, cortisol, and increases the calming neurotransmitter, GABA. Magnesium taurate is used to increase circulation, which can have positive benefits throughout the body. 

The recommended dose is 500 mg at bedtime.

For Memory and Preventing Cognitive Decline
Magnesium Threonate

Threonate is a form of magnesium chelated to threonic acid. This form of magnesium is different from other forms of Mg. Threonate was created to cross the blood-brain barrier. Therefore it can improve learning and memory functions and is especially beneficial for age-related cognitive decline (Dementia, Alzheimer’s, Parkinson). 

The suggested dose is 2,000 mg of magnesium threonate, taken in the morning.

For Pain and Cramp Reduction (Topically recommended)
Magnesium chloride

Magnesium chloride is a form of magnesium that can lower anxiety, reduce pain, and help promote restful sleep. This form delivers magnesium directly into the bloodstream. The skin is a great way to increase magnesium levels and bypass using the gut. This is beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients and can’t absorb magnesium properly through the digestive system.

For chronic or travel constipation
Magnesium citrate

This is another chelated type of magnesium bound to citric acid. This form of magnesium is only 30% bioavailable. It pulls water into the bowels giving it more of a laxative effect. And that’s why it’s great for people who are suffering from chronic constipation. 

Which Magnesium Supplements to Avoid

Magnesium Oxide

This magnesium is very low in bioavailability. The body can absorb only 4%. You need to take a lot of this type of magnesium to work. Some people reported joint pain and digestive distresses. 

A Taiwanese study of the elderly found that those who used magnesium oxide supplements were 66% more likely to develop a hip fracture over a 5-year period.

This form of magnesium should be avoided. Read your labels and If you see Magnesium oxide on a label, it means that the brand is cutting corners. Remember these companies in business to make money and not to make you healthy. 

Magnesium Stearate

This magnesium is used as a coating agent in supplements and isn’t water-soluble. Don’t expect this type to help you restore your magnesium levels at all. This form of magnesium should be avoided and not recommended.

Magnesium Lactate

Magnesium lactate is derived from lactic acid, which is a product of bacterial fermentation. Magnesium lactate is not recommended for those of you with kidney disease as the extra lactic acid may irritate the kidneys. 

Magnesium Aspartate

Some studies show that this type does not dissolve well in water. And that’s why it’s not bioavailable for the body. Also, aspartic acid in excess can be neurotoxic like Aspartame. 

My Final Thoughts

I hope this article inspires  you to replenish your magnesium levels, rebalancing your hormones and preventing or reversing deadly diseases like heart attacks, strokes, cancers, and type 2 diabetes. If you need my help to choose the right magnesium, contact me at lilia@ditchthediet.ca. If you know what type of magnesium you need, visit my pharmacy online here: FULL SCRIPT PHARMACY