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Magnesium is an essential mineral that’s crucial for our bodily health, especially muscle and nerve function, blood sugar regulation and bone health. Unfortunately, many people don’t get enough magnesium from their diet alone, which is why magnesium supplements have become so popular. However, not all magnesium supplements are created equal. In this article, we’ll explore the different types of magnesium and how they each work with your body.
1. Magnesium oxide
Magnesium oxide is one of the most common types of magnesium supplements. It is inexpensive and readily available. However, it is not well absorbed by the body, which means that you may need to take a higher dose to get the same benefits as other types of magnesium supplements. Magnesium oxide is often used to relieve constipation, but it may cause gastrointestinal side effects such as diarrhoea.
2. Magnesium citrate
Magnesium citrate is another very popular form of magnesium supplement. It is highly bioavailable, which means that it is easily absorbed by the body. This form of magnesium is often used to relieve constipation and is also effective at promoting relaxation and reducing anxiety. However, magnesium citrate may also cause diarrhoea in some people.
3. Magnesium glycinate
Magnesium glycinate is a highly absorbable form of magnesium that is less likely to cause gastrointestinal side effects compared to other forms of magnesium. It is often used to promote relaxation, reduce anxiety, and improve sleep quality. Magnesium glycinate is also a good choice for people who are trying to increase their magnesium intake but are prone to digestive upset.
4. Magnesium malate
Magnesium malate is a form of magnesium that is combined with malic acid. Malic acid is a naturally occurring substance that is found in many fruits and vegetables. Magnesium malate is often used to reduce fatigue and improve energy levels. It may also be helpful for people with fibromyalgia, as malic acid has been shown to reduce pain and tenderness in people with this condition.
5. Magnesium threonate
Magnesium threonate is a relatively new form of magnesium supplement that has been shown to improve cognitive function and brain health. This form of magnesium is highly absorbable and is able to penetrate the blood-brain barrier, which is why it is so effective at improving brain function. Magnesium threonate is often used to improve memory, focus, and concentration.
Contraindicators
While magnesium supplements are generally safe for most people, there are some contraindicators that you should be aware of. People with kidney disease or severe heart disease should not take magnesium supplements without consulting their healthcare professional. Magnesium supplements may also interact with certain medications, including antibiotics, blood pressure medications, and muscle relaxants. If you are taking any medications, be sure to talk to your healthcare professional before taking magnesium supplements
Amounts
How much do you need? That depends… The amount of magnesium people should take as a supplement per day varies depending on their age, sex, and health status. The National Institutes of Health recommends a daily intake of 400-420mg of magnesium for adult men and 310-320mg for adult women. However, some studies suggest that higher doses of magnesium may be necessary to achieve optimal health benefits. In general, it is important to start with a low dose of magnesium supplement and gradually increase it until you reach the recommended daily intake. Taking too much magnesium can cause gastrointestinal upset and may interfere with the absorption of other minerals. As always, it is best to consult with your healthcare professional before starting any new supplement to determine the appropriate dose for your individual needs.
Supplement summary
So, magnesium supplements can be a great way to increase your magnesium intake and improve your overall health. However, not all magnesium supplements act in the same way. Depending on your needs and health goals, you may want to consider one of the more bioavailable forms of magnesium, such as magnesium citrate, magnesium glycinate, or magnesium threonate. As always, be sure to talk to your healthcare professional before starting any new supplement regimen.
Topical application
In addition to oral magnesium supplements, magnesium can also be absorbed topically through the skin. One popular form of topical magnesium is used in bath salts – magnesium sulfate (or magnesium sulphate to us Brits!), also known as Epsom salt. Epsom salt baths have been used for centuries to soothe sore muscles, reduce stress, and promote relaxation and is a major ingredient in The Twelfth Element Body Soaks. Another ingredient in The Twelfth Element Body Soaks is magnesium chloride, in the form of Dead Sea salts. Dead Sea salt baths have been shown to improve skin hydration and reduce inflammation. While the absorption of magnesium through the skin is obviously different to oral supplementation, it is often sought for localised issues such as muscle soreness or skin conditions.
Final words
It is important to note that the information provided in this blog is for educational purposes only and should not be taken as medical advice. We always recommend that you follow the instructions or guidance on the packaging and consult with a healthcare professional before making any changes to your diet or supplement intake or using magnesium topically.