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.
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Magnesium citrate is an easily absorbed form of magnesium. In this form, magnesium is bound to citric acid, and because citric acid is a mild laxative, it’s a great 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 is not a very well absorbed form, however it does still deliver one of the highest percentages of elemental magnesium per dose due to the small molecule size. Also, as it isn’t quickly absorbed in the intestine, it works well for those with constipation as it has an osmotic (water-attracting) effects in the colon.

Magnesium glycinate 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 neurotransmitter and therefore a supplement in this form 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. It is often recommended for 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 used for its potential brain benefits, supporting memory loss and low mood. ⠀

Magnesium Taurate may be the best form for managing cardiovascular disorders such as high blood pressure and keeping the heart healthy.

Magnesium Chloride is the source found in Magnesium flakes for the bath or topical magnesium creams, it maybe not significantly increase your overall magnesium levels but 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, ease sore muscles and support dry skin conditions.

By Nutritional Therapist (mBANT, CNHC) Gemma Day 

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