Different types of Magnesium By Nutritional Therapist Gemma Day

There are so many magnesium supplements out there and people use this mineral to help with many conditions from sleep, to relaxation, to energy, to constipation. But given there are so many forms, I thought I’d write this to help you decide on the type you need. It is worth noting that the benefits depend not just on the form you take, but on how much you take, how often and your own gut absorption. 
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Magnesium citrate is a moderately well-absorbed form of magnesium. In this form, magnesium is bound to citric acid, and because citric acid is a mild laxative, it’s a good choice for individuals with occasional constipation. It is also a good one to use for raising overall Magnesium levels and therefore helping you to feel calmer and sleep better.
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Magnesium Oxide has low bioavailability, so you often find the dosages are large to ensure some systemic absorption. As it isn’t quickly absorbed in the intestine, at the right dose it can work as a laxative effect for those with constipation as it has an osmotic (water-attracting) effect in the colon. For raising levels systemically, this form is less effective than others. 

Magnesium Glycinate or bisglycinate is a gentle form for individuals who are sensitive to magnesium oxide or citrate, as it is less likely to cause a laxative effect. Glycine is a relaxing amino acid and therefore a supplement in this form where Glycine is chelated to Magnesium, enhances the magnesium’s natural calming properties. This type is good for those wanting to promote mental calm, relaxation and good quality sleep.

Magnesium Malate is a gentle form for those sensitive to magnesium oxide or citrate and is easily absorbed. Along with other supplements, it may help people suffering from fatigue and symptoms of fibromyalgia/CFS as Malic acid (Malate) plays a key role in ATP synthesis and therefore energy production. ⠀
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Magnesium L-Threonate is the salt formed from mixing Magnesium and Threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C. It is often thought of as the form of Magnesium to go for if you are wanting to support cognitive functions such as memory and low mood. Research on humans and its ability to cross the blood brain barrier is still in the early days and more research is needed. 

Magnesium Taurate combines magnesium with the amino acid Taurine and it may be the best form for helping with cardiovascular health, such as high blood pressure. Again more human trials are needed. 

Magnesium Chloride is the source found in Magnesium flakes for the bath or topical magnesium creams, there is limited evidence that topical magnesium can reliably boost systemic magnesium levels though, but research shows it can help with muscle soreness.

Magnesium Sulfate is found in Epsom salts and soaking in an Epsom salt bath can help reduce feelings of stress and also ease sore muscles. Using both Magnesium Flakes and Epsom salts in the bath and in lotions are perhaps best to use as adjuncts, rather than primary supplement sources. 

How to Choose a Magnesium Supplement

So now that you have an idea of the type of magnesium that may suit you, you may be looking for a supplement to take.  A few tips on buying a magnesium supplement :

1. Buy only from a reputable brand.  I recommend Natures Plus, Viridian, TerraNova and Bare Biology.

2. Buy only from a reputable retailer. Look for a health store registered with HealthstoresUK.  Products available from online only retailers are often of low quality and may not contain what they say on the label. 

3. Ensure a dosage that has research evidence for the health concern that you are looking to work on and a level that is suitable for your body mass and tolerance level.  Chat to a registered nutritional therapist and they can provide one to one recommendations.

4. Always chat to your GP or registered healthcare professional if you are taking supplements or have any health concerns.

Myself and the other nutritional therapists at Amaranth can give you personalised recommendations with a free health and supplement review call.  Book Now

By Nutritional Therapist (mBANT, CNHC) Gemma Day 

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