According to nutritionists, the types of magnesium you should know

Magnesium is a mineral that plays a crucial role in more than 300 biochemical reactions in the body (5). However, different types of magnesium offer different benefits. Therefore, it can be very convenient to understand the different types of magnesium.

It supports protein synthesis, neurological function, blood sugar control, blood pressure regulation and energy production. ” said Daisy Mercer, registered dietitian at MyFitnesspal.

However, besides these general benefits, magnesium supplements are becoming increasingly popular in addressing specific health goals, such as promoting sleep, digestive regularity, and relieving muscle tone (1, 6).

If you are considering a magnesium supplement, there are a few things to know about different forms. Read on to see if you can benefit from taking magnesium supplements and how to choose the right type for your needs.

Should you take a magnesium supplement?

For many body functions, the supply of magnesium is short. Data show that almost half of adults can reduce magnesium by food alone (5). Therefore, supplements may be useful for some people. Consult your doctor when adding new vitamins or nutrients to your daily routine, especially if you have an underlying health condition, pregnancy or care, or taking medications that may interact.

People who may not get enough magnesium include:

• Elderly (1)
• Suffering from gastrointestinal diseases such as gastrointestinal diseases and Crohn’s disease (5)
• People with type 2 diabetes (5)
• People with alcohol dependence (1)
• Athlete (1)
• People take certain medications (5)

Supplements may be helpful to people with certain health conditions, such as:

• Migraine (1)
• Uneasy Leg Syndrome (1)
• Insomnia and sleep problems (6)
• Muscle tone (1)

That said, taking magnesium supplements when you don’t need them is not a good idea. Supplementation can cause side effects such as diarrhea, nausea, or stomach upset, especially if taken at high doses (1).

Mercer says that if you eat a balanced diet, you are unlikely to need supplements (5).

Types of magnesium

On the digestive system, some forms of magnesium are easier, making it ideal for promoting relaxation and sleep (6). Others may have difficulty absorbing your body, but it may be effective for diseases like heartburn (5).

Here is a quick overview of six different types of magnesium and the situations they can help with the target.

Citrate

• The best way is: This form can help with occasional constipation (4). It works by sucking water into the intestines and softening the stool (4).
• Other considerations: Some people are sensitive to magnesium citrate and may experience side effects such as cramps or diarrhea (4).

Glycine

• The best purpose is: This type is a popular choice for relaxation and sleep because it combines magnesium with glycine, an amino acid known for its calming effects (6). This may enhance minerals’ ability to relieve stress and promote quiet sleep (6).
• Other considerations: It is gentle to the stomach and is perfect for those who have digestive problems with other types of magnesium (6). Although many forms of magnesium may help with relaxation, anxiety, sleep and stress, I often recommend glycine magnesate as it is unlikely to cause side effects (6).

Oxide

• The best way is: This is often used to relieve heartburn (5). However, it has a lower bioavailability compared to other forms, which means there are fewer minerals in this supplement (5).
• Other considerations: While magnesium oxide helps manage acid reflux, it may have laxative effects and is therefore not ideal for those prone to stomach discomfort (5).

About the Expert

Samantha Cassetty, MS, RDis a nationally recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good housekeeping and co-author of Sugar Shock.

Daisy Merceris the food data curator of MyFitnessPal. She graduated from Colorado State University with a bachelor’s degree in food science and diet and completed her dietary internship through VA San Diego Healthcare System.

chloride

• The best ones are: If you have difficulty taking pills, this type may be a good choice as it is usually found in liquid form (7). It is also used in topical products such as creams and other applications to soothe muscle soreness (7).
• Other notes: This form is fully absorbed and may be unlikely to cause laxative effects, an option for patients with digestive problems (7).

apple

• The best ones are: Malic acid binds to magnesium to play a role in the energy production within the cell, making magnesium magnesium particularly attractive to those with fatigue and pain associated with fibromyalgia (8).
• Other notes: Although there is limited evidence to link magnesium apples to these diseases, some anecdotal reports and small studies suggest that it may improve symptoms (8). This form is usually well tolerated compared to magnesium citrate or oxide (7), and is less likely to cause digestive problems (7).

Lactate

• The best ones are: Increased low magnesium levels
• Other notes: This form of magnesium is less commonly used for specific health problems, but it is absorbed well (7).

How to choose the best magnesium supplement for you

These five steps can help you choose the right one when you are ready to add magnesium supplements to your daily routine.

1. Consider your goals. Are you looking for supplements that can help improve sleep, relax muscles, or reduce constipation? Select your magnesium type accordingly.
2. Think about your stomach. If you have a gastrointestinal (GI) condition or a sensitive belly, consider good magnesium glycine (3).
3. Looking for third-party certification Like NSF, USP or ConsumerLab.com tests. This helps ensure potency and safety – your supplements do not have unnecessary additives such as heavy metals (7, 9).
4. Read the tag. Select a product that includes each magnesium type and dose, rather than an ingredient mixture with the dose listed in the mixture (10).
5. Check for unnecessary fillersadditives, colors and allergens (11). These can be shown in supplements, so is your due diligence.

FAQs (FAQs)

Bottom line

Whether you want to relieve muscle tone, improve sleep quality or manage your digestive health, magnesium supplements can be a useful supplement to your health (4, 6, 7). Understanding the different forms of magnesium and its specific benefits, you can customize your choices to your health needs (5, 7).

According to a dietitian, you should know about the type of magnesium.

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