Everything you should know about Magnesium types & their benefits
Magnesium is super important for keeping your body working right. It is involved in over 300 different things that happen inside you, like making proteins and getting rid of bad stuff. Even though lots of foods have magnesium in them, it can be hard for some people to get enough (usually about 300-400 milligrams per day). So, even if it doesn't seem like a big deal, it's a good idea to keep an eye on how much magnesium you're getting to make sure your body has what it needs.
Here are some things that might happen if you don't get enough magnesium:
There are lots of different magnesium supplements you can buy, but not all of them work the same way. Cheaper ones like magnesium oxide, magnesium sulfate, magnesium aspartate, and magnesium carbonate don't get absorbed into your body very well, so they don't do as much good. Some cheaper ones can even make you go to the bathroom a lot or mess with your stomach acid. So if you want to make sure you're getting enough magnesium, it's better to choose a different kind of supplement instead.
a craving for chocolate could highlight a magnesium deficiency
Magnesium glycinate is a type of magnesium that is combined with the amino acid glycine. It's a great choice for supplements because it's easily absorbed by the body and is gentle on the digestive system. Taking 600-800 mg of magnesium glycinate can help with problems like PMS, trouble sleeping, feeling anxious, wanting to eat sweets, and experiencing leg pain or cramps. However, if you are sensitive to sulfur, magnesium glycinate might not be a good option for you.
Best time of day to consume Magnesium Glycinate: Bedtime.
Provides relaxation and improves sleep quality.
Magnesium citrate is a kind of magnesium that's combined with citric acid. It's a popular type of magnesium because it's affordable and has good absorption when taken by mouth (around 30%). It's particularly helpful for relieving constipation by attracting water into the intestines. This form of magnesium is easily dissolved in the stomach and doesn't cause acidity, which is especially important for people over 40-50 years old. Magnesium citrate also has the benefit of alkalizing the body, which can help prevent cavities and kidney stones. Additionally, it's used by the body for energy production.
Best time of day to consume Magnesium Citrate: Around breakfast or lunchtime, with some food.
Has a mild laxative effect in higher doses.
Magnesium malate is a type of magnesium that is combined with malic acid, which helps cells produce energy. This form of magnesium is particularly helpful for people who have low energy levels and may be beneficial for treating chronic fatigue syndrome and fibromyalgia. It can be stimulating, so it's best to take it with breakfast.
Best time of day to consume Magnesium Malate: In the morning, with some food.
Promotes energy production.
Magnesium threonate, also known as MgT, is another type of magnesium that is chelated with threonic acid, a metabolite of vitamin C. This form of magnesium is able to pass through the blood-brain barrier, which can enhance learning and memory functions. As a result, it is being studied as a potential treatment for cognitive disorders.
Best time of day to consume Magnesium Threonate: In the morning, with some food.
Generates energy in cells and supports protein production.
Magnesium taurate is a type of magnesium bound to the amino acid taurine, which allows for easy absorption and is well-tolerated by those with sensitive digestive systems. This highly bioavailable form of magnesium is especially beneficial for supporting heart health.
Best time of day to consume Magnesium Taurate: In the evening before bed.
Supports relaxation and promotes healthy sleep.
Additionally, one can replenish magnesium levels through transdermal magnesium therapy, such as taking Epsom salt baths and using magnesium oils. This therapy is effective for improving migraines, sleep quality, emotional state, productivity, muscle pain and spasms, and skin health.
Magnesium via the skin is an effective way to supplement without fear of overdose.
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Magnesium is recommended to be taken with a dense meal. For better absorption, magnesium glycinate and magnesium malate can be taken along with vitamin B6.
Important! Complexes with B-group vitamins should only be taken with magnesium - it is necessary for their proper transport. It is not necessary to take supplements in one intake: B-group vitamins can be taken for breakfast, and magnesium - for dinner.
Do not be afraid to take magnesium, including high doses: it is difficult to overdose, as magnesium is quickly excreted from the body.