Types of Magnesium: Their Benefits and How to Choose the Right One for Your Health Goals
Magnesium is an essential mineral for life, playing a vital role in hundreds of body processes, as well as being an electrolyte that helps maintain internal balance. There are about 25 grams of magnesium in the human body, and it plays an important role in supporting a healthy inflammatory response, improving muscle tone, stabilizing blood sugar levels, boosting metabolism, supporting bone health, and increasing energy.
Table of Contents
The four main types of magnesium
- Magnesium Glycinate
Magnesium Glycinate is considered one of the best options, as it combines magnesium with amino acids like glycine, enhancing its absorption in the body. This type is ideal for supporting neurological health, and studies have shown its benefits in reducing symptoms of anxiety and depression. It also promotes muscle relaxation and helps relieve stress, making it suitable for nighttime use or mood improvement.
Products containing Magnesium Glycinate:
- Venatura Magnesium Bisglycinate – 30 Capsules
A primary source of magnesium to support your overall health, contributing to muscle relaxation and bone health.
- Magnesium Citrate
Magnesium Citrate is a good choice as it helps improve digestion and naturally supports bowel movement, making it suitable for those experiencing occasional constipation. It is also effective for muscle relaxation and relieving migraines and anxiety. However, caution should be taken when consuming large doses, as it may cause digestive issues in some individuals.
Products containing Magnesium Citrate:
- 100% Pure Magnesium English Salt by Herb & Oil – 220 grams
A natural solution for relaxation and easing muscle tension.
- Magnesium Oxide
This type is the most affordable but has the lowest absorption compared to other forms of magnesium. Magnesium Oxide often comes in tablet form and is beneficial for those with constipation when taken in higher doses. However, it may also cause digestive issues, so it is recommended to use it with caution.
- Magnesium Carbonate
This type is popular because it converts into magnesium chloride in the stomach, promoting digestion and providing relief from heartburn. Magnesium Carbonate is a key ingredient in many water-soluble magnesium supplements.
Best Products to Buy Magnesium:
Zad Vital Magnesium Forte Dietary Supplement – 20 Sachets
A dietary supplement containing magnesium to support muscle and nerve health. It helps strengthen the immune system and promotes overall relaxation.
Directions for Use: Take one sachet daily with water, preferably with a meal to enhance absorption.
Wellcare Magnesium with Vitamin B6 – 60 Tablets
Contains magnesium and vitamin B6 to improve nerve function, support energy production, and promote muscle relaxation.
Directions for Use: Take one tablet daily with food.
Venatura Magnesium Citrate with P5P (Vitamin B6) – 90 Capsules
A powerful combination of magnesium and vitamin B6 to support healthy magnesium levels in the body and vital functions.
Directions for Use: Take 1-3 capsules daily with food and water.
Daily Magnesium Requirements
The recommended daily dosage of magnesium varies according to gender and age:
- For men: 400-420 mg
- For women: 310-320 mg
Magnesium supplements are an effective option to compensate for this deficiency and achieve the desired health benefits. Remember to take magnesium based on your type and health needs, and consult your doctor when necessary.
Choosing the best products based on your needs and health goals can significantly contribute to improving your overall health and mental stability.
Magnesium-Rich Foods
There are many magnesium-rich foods that you can include in your diet:
- Swiss chard (cooked)
- Spinach (cooked)
- Pumpkin seeds
- Sesame seeds
- Quinoa
- Cashews
- Sunflower seeds
- Barley
⚠️ Note:
Magnesium levels in these foods may vary depending on the soil conditions in which they were grown. Plants rely on fertile soil to absorb higher magnesium levels, which is often an unknown factor when purchasing food from stores.
Setting Your Health Goals
Before choosing a type of magnesium supplement, define what you want to achieve:
- Are you looking for better digestion?
- Do you need deeper, more restful sleep?
- Are you suffering from headaches or need support during muscle exercises and recovery?
Once you define the outcome you want to achieve, it becomes easier to select the appropriate magnesium type in consultation with your doctor.
Common Magnesium Options:
- Magnesium Citrate: Supports digestion and relieves constipation.
- Magnesium Glycinate: Helps improve sleep and reduce anxiety.
- Magnesium Carbonate: Good for reducing acidity.
- Magnesium Oxide: Used for treating constipation, but its absorption is lower than other types.