Which magnesium should I pick?
You’re strolling the grocery store supplement aisle - someone said something about magnesium being good for sleep and relaxation…you could use some of that. But oh look, there’s 15 feet of different forms of magnesium at the store? Cool cool. So, which one should I pick? Let’s get into it! We’ll cover the mainstream forms of magnesium that are readily available to consumers, although more forms exist.
But first, what exactly does magnesium do? It’s involved in nearly 800 enzymatic reactions in the body, these include keeping you heart rhythm steady, energy production, protecting DNA, moderating blood glucose levels, ensuring your nerves are firing properly, and maintaining muscles function.
Magnesium is also needed to activate vitamin D. Like any mineral vitamin D can’t work when converted into a form that can’t be absorbed. In this case Vitamin D needs its good pal Magnesium the Mineral to help kick into gear and be converted into an absorbable enzyme in the liver, so the body can actually use the active form vitamin D3.
You can get your recommended daily magnesium intake (300-400mg) from a well balanced diet including kale, spinach, pumpkin seeds, flax seeds, avocados, legumes, tofu, fatty fish, and bananas. However, it may be difficult to absorb enough as magnesium is easily depleted from the body via diuretics and sweating. (FYI: The magnesium in food is just plain ol magnesium, not any of the below forms.)
Here we go:
Magnesium Bisglycinate - or magnesium glycinate, they’re the same thing. This is one of the most popular forms. It’s well tolerated by the majority of users and is used for general wellbeing. It is bound to an amino acid, which allows for a kelated form of this magnesium to exist, which is great for those who are on medication like birth control. These medications rob the magnesium of it’s transportation to be able to work its magic, but the kelated form has an extra shield and is able to keep trucking.
Magnesium oxide. This version is a cheap and poorly absorbed form of the mineral. It is also a laxative, even at low doses. If a natural laxative is what you want then this could be great! But if you’re looking for a good night’s sleep move on to the next option.
Magnesium citrate. This is the most commonly purchased form of magnesium in the U.S, and it’s a good one! The citrate helps preserve digestion (think citric acid as food preservative) and makes this form very well tolerated and easily absorbed. This form of magnesium is recommended for indigestion, constipation, and acid reflux. It’s also a helper for stress and sleep. Magnesium Citrate also works to reduce PMS symptoms.
Magnesium Malate. This form contains malic acid, which is found naturally in apples and pears giving that tart taste to the fruit. This form of magnesium has been found to be easily absorbable and gentle on the digestive tract. Current research indicates this is a good option for replenishing your magnesium levels.
Magnesium L-Threonate. This form is fairly new to the market, and it is all about cognitive and brain health. Research suggests it’s great for learning, mood, memory, anxiety and depression. It enhances neuroplasticity and is the only form of magnesium that can cross the blood brain barrier. A study found that magnesium L-Theorate given to dementia and altzheimers patients slowed down their cognitive decline by an astonishing nine years.
Magnesium Sulfate, aka Epsom salt. You might have never put these two together, but the reason Epsom salt is recommend for muscle aches is because it is a form of magnesium. The magnesium from a bath of Epsom salt is absorbable, but it’s not verifiably known what percentage of magnesium is in the salt and how much you’re getting in your body per bath. So don’t rely on a soak alone for your Mg needs!