Magnesium is a hugely important nutrient. Its primary function is to facilitate the production of energy in cells. That’s why you feel exhausted when your magnesium levels are low.
Supplements can help you restore the proper levels of magnesium in your body. They may also help with a range of health issues, such as constipation, fatigue, cardiovascular diseases, and relaxation, to name a few.
However, not all magnesium supplements are created equal. Let’s take a closer look at the best magnesium supplements out there.
The Best Magnesium Supplements
If you decide to take magnesium supplements, you should know the exact reason for it. Also, you’ll need to know the active ingredients and what they’re good at.
For example, you may not want to use magnesium malate if you want to boost your memory and brain function. That’s magnesium threonate’s forte. Likewise, it might be a bad idea to use magnesium glycinate for constipation, as it’s best for sleep-related problems. Here are the best magnesium supplements and what they should be used for.
Magnesium Oxide
Constipation problems can be quite bothersome, especially if they last for a prolonged period of time. Magnesium oxide is the best form of magnesium for this issue. Magnesia (MgO) will raise your overall levels of magnesium and kick-start your digestive tract.
However, magnesium oxide is not very absorbable and your body will end up excreting most of it. So you might need to use other forms for an additional boost.
If you’re starting out with supplementation, you’ll need some patience to get the right dosage. Of all sources of magnesium, this one is most likely to give you diarrhea. So, it might be a good idea to spend a few days at home while adjusting the dose.
Magnesium Threonate
Magnesium Threonate would be your best option if you want to increase your brain performance. It is also a good idea if you have problems with memory and concentration because this magnesium salt can pass through the brain.
Aside from its primary benefits, magnesium Threonate has recently been linked to the prevention of age-related cognitive decline. A recent study found evidence of it reversing the effects of Alzheimer’s in rodents.
Magnesium Malate
If you’re feeling exceptionally sore or exhausted after training, you might want to start taking magnesium malate. It can soothe the pain and help tense muscles relax. In case you’re suffering from fibromyalgia, magnesium malate might help fight it off.
This source of magnesium is salt of magnesium and malic acid. Magnesium malate might enhance the cells’ ability to use and create energy. You might also want to consider taking magnesium malate if you have trouble waking up in the morning or feeling drowsy during the day. Additionally, it may counteract the effects of heavy metals.
Magnesium Glycinate
Magnesium glycinate is a highly absorbable form of magnesium. This makes it is a great choice if you need a quick boost of magnesium. You might also want to consider magnesium glycinate if other sources of magnesium give you diarrhea.
This compound is a salt of magnesium and glycine. The latter is an amino acid that has soothing and calming effects on the human body. That’s why many people take it for sleep disorders and anxiety.
Speaking of anxiety, if a magnesium supplement causes anxiety or makes your heart race, it is a good idea to check your potassium and sodium levels. Also, check your boron and B vitamins levels.
Magnesium Sulfate
Magnesium sulfate is another magnesium salt that’s good for relaxation and sleep problems. It is also known as the brand name Epsom salt.
Add Epsom salt and some essential oils to the tub for a relaxing bath. Your body won’t absorb much magnesium sulfate this way, but the bath itself might calm you. It is not recommended to take the salt orally, as you’re very likely to get diarrhea.
For that reason, magnesium sulfate supplements might help with constipation and the elimination of toxins from your body.
Magnesium Chloride
Magnesium chloride is usually found in body sprays and liquid drops for drinking water. The first type is widely used by those with a sensitive digestive tract, as the body can absorb enough of magnesium through the skin. However, taking it orally might cause adrenal fatigue or low levels of stomach acid.
some might experience a tingling sensation when they apply the magnesium oil body spray for the first time, which should stop with the rise of magnesium levels in the body. Magnesium chloride is best used for detoxification, better magnesium absorption, and nervous system function.
Magnesium Citrate
Magnesium citrate is the only major source of magnesium that’s acidic. It is also pretty affordable and readily absorbable. It is most commonly taken orally.
Those suffering from constipation might want to consider taking magnesium citrate. It is more absorbable than magnesium oxide, though it might still cause diarrhea in those who have a sensitive digestive tract. Start with a conservative dose and go from there.
Additionally, magnesium citrate has a strong calming effect on the body. It helps to calm the brain, as well as to deal with muscle cramps and tension.
Some doctors recommend magnesium citrate for kidney stones and other oxalate formations. It’s often combined with potassium citrate.
Magnesium Orotate
Magnesium orotate might be your best bet if you’re suffering from cardiovascular problems such as high blood pressure, arrhythmia (irregular heartbeat), and heart palpitations. It is highly absorbable and helps to calm and relax the body.
Magnesium orotate may boost your athletic performance. You might also want to consider taking it if you want to speed up your post-training or post-game recovery. It is worth noting that magnesium orotate supplements might be on the expensive side.
Magnesium Taurate
Magnesium taurate a salt of magnesium and taurine, an amino acid commonly found in energy drinks and cat food. Like magnesium orotate, it might help you with a range of cardiovascular problems.
On the other hand, this type might also help you with in-game performance and recovery between games.
The Long and Short of It
There are many sources of magnesium and the trick is to find a magnesium supplement that contains the best sources of magnesium for your problems.
References:
https://www.ncbi.nlm.nih.gov/pubmed/24465574
https://www.ncbi.nlm.nih.gov/pubmed/22760901
https://www.ncbi.nlm.nih.gov/pubmed/16542786
https://www.ncbi.nlm.nih.gov/pubmed/19271419
https://www.ncbi.nlm.nih.gov/pubmed/26322160
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