Magnesium is an important and significant mineral for improving wellness, especially at the cellular level.
Magnesium in required in over 300 metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction making magnesium the 4th most abundant mineral in the body.
Magnesium deficiencies can lead to issues with metabolism, nutrition, and chronic conditions including type 2 diabetes, heart disease, mood disorders, and migraines.
Various forms of magnesium supplements exist. The table below describe some of the most frequently found forms of magnesium
|Magnesium Type||What It Is||What is it used for?|
|Magnesium citrate||a Form of magnesium that’s bound with citric acid.
Most abundant form of magnesium
|May be used to release occasional constipation by causing water to be retained within the stools.
It also increases the number of bowel movements
Used to treat low magnesium levels
|Magnesium chloride||Contains salt and chlorine with magnesium; chlorine is included to create a salt-like form.||Used to treat heartburn, constipation and low magnesium levels|
|Magnesium glycinate||Magnesium bound with amino acid glycine||Glycine has calming effects.
Used to treat tight muscles, anxiety, insomnia and stress.
Magnesium glycinate can be used daily, as it does not have a laxative effect.
|Magnesium oxide||Contains ions from magnesium and oxygen||Low bioavailability thus low effect at increasing magnesium in the blood. Mainly used as a laxative and antacid.|
|Magnesium sulfate||Formed by combining magnesium, sulfur, and oxygen. It’s commonly referred to as Epsom salt.||Mainly used in a transdermal manner; can be dissolved in bathwater to sooth aches and pains|
|Magnesium orotate||Includes orotic acid, a natural substance involved in your body’s construction of genetic material such as DNA||It is easily absorbed and doesn’t have a strong laxative effect
May promote heart health and energy production
|Magnesium L-threonate||A synthetic mix of magnesium and threonic acid||Increase brain cell magnesium levels, thus may help manage certain brain disorders, such as depression and age-related memory loss.|
|Magnesium taurate||Magnesium bound with amino acid taurine||May assist blood sugar regulation.
Support healthy blood pressure
May provide a calming effect on muscles and nerve conduction.
Dietary Sources of Magnesium:
Magnesium can be found in the following foods:
- Legumes: black beans, kidney beans
- Vegetables: spinach, kale, avocado
- Nuts: almonds, peanuts, cashews
- Whole grains: oatmeal, whole wheat
- Others: dark chocolate, hemp seeds, raisins
The average recommended daily amount of magnesium is 320 mg for women and 420 mg for men, but it is always a good idea to consult your healthcare provider before adding any dietary supplements to your routine.
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DISCLAIMER: Nothing posted or published by mychirodoc serve as medical advice. All posts are for informational purposes only. Under no circumstance does it replace or substitute professional medical advice, diagnosis or treatment. Always seek professional medical advice should you experience any medical conditions or concerns.