By Elizabeth Foley
There are many types of magnesium and it can be overwhelming understanding their individual uses. Nevertheless, it’s important to know how various forms of magnesium affect our physical condition. Magnesium plays a role in over 600 metabolic reactions and is one of the most common minerals in our body. Each type of magnesium offers our body something different and has its own advantages. For instance, proper levels of magnesium are the key to resolving a variety of issues including:
- Muscle recovery
- Reduced fatigue
- Increased energy
- Migraine relief
Rich dietary sources of magnesium include nuts, seeds, dry beans, whole grains and greens. Sometimes a supplement is needed when we are not reaching recommended intake levels of magnesium from diet alone. Studies show that maintaining healthy magnesium levels through diet and supplementation is a safe, useful, and well-documented treatment for several medical conditions (1). However, there is evidence of widespread magnesium deficiency in half of all Americans.
Why are so many Americans dealing with vitamin D deficiency? Our bodies cannot make or store magnesium on their own. When you are not consuming enough magnesium in your diet, then a daily supplement can provide an easy solution. Magnesium supplements are often taken as capsules along with a full cup of water. Consult your healthcare provider if you are taking magnesium to manage a health condition such as depression, high blood pressure, migraines, or reduced insulin. You can also see your doctor for a simple blood test to check your magnesium levels to make sure they are not too high or too low.
Magnesium can also improve your exercise performance because it is essential for energy production and muscular contraction and relaxation. Without enough magnesium, your body can experience low energy levels and issues such as cramping and joint pain. If you are active, monitoring your magnesium levels is especially helpful since strenuous exercise leads to sweating which can increase your intake requirements (2). Working with a healthcare professional will help you better understand your optimal magnesium amount for your level of activity.
Four Essential Magnesium Types
Here are the details on how our bodies use four elemental types of magnesium. When choosing a supplement, bioavailability is an important consideration. Put simply, bioavailability refers to the amount of the supplement we ingest that is absorbed and used by our bodies. If supplements are not bioavailable, then they are not effective.
These four essential magnesium types have high bioavailability and other additional benefits:
Do you want to engage in longer physical activity? Increasing your endurance is fundamental to improving workout performance. One tool to boost endurance is taking a magnesium Malate supplement. Research indicates that Malate supplementation can improve athletic performance in terms of increased endurance for both aerobic and anaerobic exercises (3).
Feeling stressed and looking for an energy booster? Glycinate is known to have calming effects. It is often used to manage anxiety, depression, and insomnia. Research also shows that magnesium Glycinate has statistically significant effects in managing chronic fatigue syndrome because it aids in breaking glucose down into energy (4).
Did you know that for both men and women, heart disease is the leading cause of death in the United States? One tip for a healthy heart is taking a Taurate supplement. Taurate is believed to be the best form of magnesium for managing high blood sugar and high blood pressure. Research confirms that a high-dose oral magnesium supplement has a positive effect on concomitant hypertension (5).
Are you looking for a natural laxative that also improves digestion? Citrate is easily absorbed by your body and is primarily used to treat constipation. Citrate aids in retaining water in the intestines which in turn relieves constipation. One study concluded that daily supplementation of magnesium citrate showed superior bioavailability after 60 days compared to other forms of magnesium supplements (6).
Additional Information About Magnesium
Want to learn more about magnesium supplements? There is a preponderance of evidence showing the many health benefits of magnesium. Depending upon your body's individual needs, you can use magnesium to manage health conditions, boost athletic performance, or for migraine relief. Find out more about magnesium and its recommended uses at Health By Principle.
1. Schwalfenberg, G. K. (2017). The Importance of Magnesium in Clinical Healthcare. PubMed. https://pubmed.ncbi.nlm.nih.gov/29093983/
2. Nielsen, F. H. (2006). Update on the relationship between magnesium and exercise. PubMed.https://pubmed.ncbi.nlm.nih.gov/17172008/#:%7E:text=Strenuous%20exercise%20apparently%20increases%20urinary,in%20a%20magnesium%2Ddeficient%20status.
3. Can Magnesium Enhance Exercise Performance? (2017, September 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
4. Alraek, T., Lee, M. S., Choi, T. Y., Cao, H., & Liu, J. (2011). Complementary and alternative medicine for patients with chronic fatigue syndrome: a systematic review. BMC complementary and alternative medicine, 11, 87. https://doi.org/10.1186/1472-6882-11-87
5. Holzgartner, H. (1990, September 30). [High-dosage oral magnesium therapy in arrhythmias. Results of an observational study in 1.160 patients with arrhythmia]. PubMed. https://pubmed.ncbi.nlm.nih.gov/2242840/
6. Walker, A. F. (2003, September 16). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. PubMed. https://pubmed.ncbi.nlm.nih.gov/14596323/
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