What Are The Different Types Of Magnesium

What Are The Different Types Of Magnesium – March 3, 2020 | Posted by: Magdalena Vselaki | Posted in Adrenals, Articles, Estrogen, Menopause, PCOS | Extras include labels

Magnesium is an essential nutrient, meaning your body cannot make it and must get it from food or supplements. This key mineral is responsible for helping your body complete about 300 enzymatic reactions—many of which affect your natural hormone balance. Magnesium deficiency can lead to detoxification problems, insomnia, inflammation, fibromyalgia, osteoporosis and heart disease. However, nearly half of the American population is magnesium deficient.

What Are The Different Types Of Magnesium

You can supplement your low levels with magnesium-rich foods such as seaweed, cocoa and chocolate, cashews, cruciferous vegetables, brown rice and bananas. However, sometimes even if you are eating all the right foods, you need to take supplements.

Benefits, Side Effects, And Dosage Of Magnesium Citrate

But before you hit the buy button, it’s important to find the right type of magnesium for you.

Below, I will discuss some of the more popular types of magnesium and their benefits. I’ll also cover the types of magnesium I don’t recommend and why.

For those who want to delve deeper into this topic, you can read our article on how to increase magnesium levels here.

Magnesium comes from many types and sources. Magnesium intake from supplements varies in the same way as from food. Magnesium supplements are made by attaching a magnesium molecule to a carrier: an amino acid (glycine, arginine, taurine) or an organic acid such as citrate. This helps convert magnesium into a form that is recognized and absorbed by the body.

Which Magnesium Supplement Is Right For You?

Because magnesium can be attached to so many different vehicles, you get many options: glycine, malate, chloride, taurate, sulfate, arginate, lysine, ascorbate, fumarate, gluconate, carbonate, orotate, threonate … the list goes on. .

I know this can be a little overwhelming, but I’m going to cut to the chase and give you the shapes I highly recommend and the shapes to avoid.

Not all supplements are created equal and magnesium is no different. Here is an overview to help you understand each form of magnesium.

Tip: To learn more about how to balance your hormones with supplements (and which ones to take), you can download our FREE guide to supplements here.

Different Types Of Magnesium. Close Up Stock Photo

Magnesium Glycinate (Magnesium Chelate, Magnesium Bisglycinate, Magnesium Diglycinate) is a highly absorbable form of magnesium that is chelated to two molecules of the amino acid glycine. Glycine is a highly relaxing amino acid that can help calm anxiety and improve sleep.

This is the form of magnesium I take every day. I’ll double to 600mg or even 800mg a day if I’m stressed or traveling (also kind of stressed).

“Chelated” forms of the mineral mean they have an amino acid attached to them, making them the least stable form of magnesium to cause internal, stomach symptoms and reduce the laxative effect. This type of magnesium also helps with PMS, cramps, pain, fibrocystic breasts, food cravings and insomnia.

According to Examine.com, magnesium glycinate is also the best magnesium supplement choice to use when “superloading,” or taking more magnesium than is usually recommended to correct a deficiency.

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Another type of magnesium related to malic acid. Magnesium malate is an energy-boosting form of magnesium that helps the body produce ATP, the energy currency of our cells. This type of magnesium is often recommended for those struggling with fibromyalgia or chronic fatigue syndrome.

For those with metabolic problems, magnesium malate supplementation may be effective in helping with chronic fatigue syndrome and/or fibromyalgia. Malic acid also helps bind toxic metals like aluminum in the body. In addition to iron waste, it also promotes liver protection and good digestion by improving bile flow.

Not surprisingly, this form can be too stimulating for some and can cause drowsiness, especially if taken at night (I’ve experienced this first hand). So take it in the morning or no later than noon.

This type of magnesium is related to the amino acid taurine. Taurine lowers levels of the stress hormone cortisol and increases the calming neurotransmitter GABA. Magnesium taurate is used to improve blood circulation, which has a positive effect on the whole body. For example, in animal studies, magnesium taurate has been used to slow the onset and progression of cataracts. Try 500 mg at bedtime.

Dosage Required To Recover From A Magnesium Deficiency

Threonate is a form of magnesium chelated with threonic acid, a metabolite of vitamin C. This type of magnesium differs from others in that it is designed to cross the blood-brain barrier. Therefore, it can improve learning and memory functions and can even help reduce cognitive impairment. The recommended dose is 2000 mg of magnesium threonate.

Magnesium chloride is a form of magnesium that can reduce anxiety, reduce pain, and promote restful sleep. Historically, it has been used topically as an antiseptic. Not only is magnesium chloride an excellent antimicrobial agent when applied topically, it also absorbs magnesium directly into the blood. The skin is a great way to increase magnesium levels and bypass it through the gut – this is especially helpful for people with IBS (or leaky gut) who suffer from malabsorption.

Also, if you’re not interested in the possible muscle pain aspect of magnesium malate (such as when trying to settle down for a good night’s sleep), magnesium chloride has also been shown to help with fibromyalgia symptoms .

It is a pure, 100% natural magnesium chloride solution that comes from the highest quality magnesium salt that comes from the depths of the earth – from the bottom of the ancient Zechstein Sea in Europe. Pure, clean and untouched by impurities, this magnesium salt has been stored at a depth of 5,000 to 6,500 feet in this ocean for the past 250 years.

Here’s Why Magnesium Isn’t Just Another Mineral & How To Benefit.

Many of our program participants have reported fantastic results using this form of magnesium; to reduce pain, feel more restful in deeper / longer sleep.

You can’t beat this form of magnesium – so use it as and where you need it. One teaspoon gives you 600 mg of magnesium and it takes about 20 minutes to be absorbed. If you find it very itchy, you can mix it with any carrier oil (like castor oil or coconut oil) or wash it off after 20 minutes.

Another type of chelated magnesium is related to citric acid. This type of magnesium is about 30% bioavailable, but it draws water into the intestines, providing a more laxative effect, which it can cause in those suffering from chronic constipation. To learn more about constipation, check out this article.

This is an excellent form of magnesium if you struggle with constipation or plan to sit for long periods of time, such as on a long flight. Whenever I travel, I take a bottle of magnesium citrate with me to keep everything in order.

Different Types Of Magnesium And Their Amazing Uses

This magnesium has a bioavailability of only 4%, so it will take a long time to show benefits. It can also cause a negative reaction in some people – we’ve had readers report joint pain and stomach problems. A Taiwanese study of elderly people found that those who took magnesium oxide supplements (usually as a laxative or antacid) were 66% more likely to have a hip fracture over a five-year period.

This form is found in many magnesium supplements and should be avoided. Companies that use it usually use other low quality ingredients. If you see magnesium oxide on the label, that’s a good sign that the brand you’re looking at is cutting corners and not putting quality and your health first. It is not guaranteed.

This magnesium is used as a coating agent in supplements and is not soluble in water. It will not help restore your magnesium levels at all. In fact, it is even possible to be allergic to magnesium stearate. This type of magnesium should be avoided. It is not guaranteed.

Magnesium lactate is obtained from lactic acid, which is a product of fermentation. Magnesium lactate can also be dangerous for people with kidney disease because excess lactic acid can irritate the kidneys. It is not guaranteed.

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Studies show that it does not dissolve well in water; this is an indication of its low bioavailability. Besides, aspartic acid is not something we want to take more of. In addition, it can be neurotoxic… like aspartame. It is not guaranteed.

I hope this article has helped you replenish your magnesium reserves and take another step towards balancing your hormones. If you want to know more about the causes of magnesium deficiency, doses and foods rich in magnesium, read this article.

I also invite you to read about the four forms of magnesium that have been shown to be most effective in balancing low levels. We’ve taken these forms and developed a rotating method to take advantage of the different benefits of each form of magnesium throughout the day. You can read more about magnesium cycling here. I am the owner of Carrot ‘N’ Cake and I am also a Certified Dietitian and Nutrition Practitioner (FDN-P). using macros and functions

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