Magnesium is the fourth most abundant mineral in your body.
It’s involved in over 300 metabolic reactions that are essential for human health, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction.
Interestingly, low levels are linked to a variety of illnesses, such as type 2 diabetes, heart disease, mood disorders, and migraines.
Although this mineral is present in many whole foods like green leafy vegetables, legumes, nuts, and seeds, up to two-thirds of people in the Western world don’t meet their magnesium needs with diet alone.
To boost intake, many people turn to supplements.
Magnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. It’s mainly used to raise magnesium levels and treat constipation.
Magnesium oxide is often used to relieve digestive complaints like heartburn and constipation. Given that the body doesn’t absorb it well, it isn’t a good choice for those who need to raise their magnesium levels.
Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels.
Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. It may be more suitable for those who don’t tolerate other forms or need to take especially large doses.
Magnesium malate is easily absorbed and may have less of a laxative effect than other forms. It’s occasionally recommended for chronic conditions like fibromyalgia, but no current scientific evidence supports this.
Magnesium taurate may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary.
Magnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression and memory loss. All the same, further studies are necessary.
Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, very little evidence supports these uses.
Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited.
Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue.
Note: This does not constitute medical advice, always consult your GP if you are concerned about your health.