From boosting athletic performance to helping you sleep more soundly, magnesium is essential for your brain and your body. The mineral helps carry out various chemical and enzyme reactions in the body such as building proteins and strong bones, regulating blood sugar, blood pressure, and muscle and nerve functions.
Magnesium also acts an electrical conductor that contracts muscles and makes the heart beat steadily. As such, magnesium has a calming effect on the nervous system and for that reason, it’s often used to promote good sleep and can be used to calm irritated and over-excited nerves. What’s more, studies have found that taking magnesium may help reduce symptoms of depression
Natural sources of magnesium are found in leafy greens such as cooked spinach and swiss chard, nuts such as almonds, peanuts and cashews as well as in seeds and beans.
Over-the-counter magnesium supplements come in different forms. Liquid types like magnesium citrate or chloride are more easily absorbed than solid tablets like magnesium oxide and sulfate.
At high doses, magnesium is used as a laxative in the form of magnesium hydroxide. Magnesium hydroxide is also an ingredient in some popular antacids to treat heartburn and upset stomach. It’s important to be aware of magnesium’s laxative properties when using magnesium hydroxide tablets for an upset stomach.
Magnesium oxide, citrate, sulfate, hydroxide, confused yet? Unless you’re a chemist, it can be overwhelming to choose the right type of magnesium for your particular needs. Here’s a quick guide to the different types of magnesium and what they do.
9 Types of Magnesium and What They Do
1. Magnesium Glycinate
Magnesium Glycinate is a combination of magnesium and the amino acid glycine. Glycine has been linked with deep and restorative sleep, and research shows that magnesium glycinate may help promote a steady state of relaxation. In fact, in a clinical trial of older adults, magnesium glycinate supplements promoted overall SLEEP quality. That means this form of magnesium is great if a restful night of sleep because it helps reduce anxiety, depression and stress.
Buy Magnesium Glycinate on Amazon.com or Amazon.ca
2. Magnesium Citrate
Magnesium citrate is a form of magnesium that’s bound with citric acid. It’s found in citrus foods and it’s what gives them their citric, tart flavor. It is one of the most bioavailable forms of magnesium, which means it’s more easily absorbed in your digestive tract than other forms of magnesium.
It’s usually taken to replenish low levels of magnesium or to treat constipation.
Buy Magnesium Citrate on Amazon.com or on Amazon.ca
If you prefer drinks over tablets, Natural Calm Magnesium Citrate Powder is a popular choice. It comes in different flavors including orange, lemon, raspberry-lemon, cherry and there’s even a Kids Natural Calm option that contains 113g of magnesium instead the 226 g per serving contained in the adult powder.
Buy Natural Calm for Adults on Amazon.com or on Amazon.ca
Buy Natural Calm for Kids on Amazon.com or Amazon.ca
3. Magnesium Chloride
Magnesium chloride is a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts.
It’s well absorbed in your digestive tract, making it a great multi-purpose supplement. You can use it to treat low magnesium levels, heartburn, and constipation. It’s most often taken capsule or tablet form but also sometimes used in topical products like lotions and ointments. People use these skin creams to soothe and relax sore muscle
Buy Magnesium Chloride on Amazon.com or on Amazon.ca
4. Magnesium Sulfate (a.k.a. Epsom Salt)
Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It’s commonly referred to as Epsom Salt. It can be consumed as a treatment for constipation, but it tastes horrible so most people choose magnesium citrate powders as better-tasting alternatives.
Magnesium sulfate is often added to bathwater to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skin care products, such as lotion or body oil.
Buy Epsom Salt on Amazon.com or on Amazon.ca
5. Magnesium Malate
Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often used as a food additive to enhance flavor or add acidity.
Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels. It is gentler on your system and may have less of a laxative effect than other types.
Magnesium malate is occasionally recommended as a treatment for symptoms associated with fibromyalgia and chronic fatigue syndrome.
Buy Magnesium Malate on Amazon.com or on Amazon.ca
6. Magnesium Taurate
Magnesium taurate contains the amino acid taurine. You may be thinking, wait, what? Isn’t taurine the stuff in Redbull that gives you energy? Yes. Yes it is. But contrary to popular belief, taurine is not a stimulant. In fact, it’s the opposite. Taurine is added to popular energy drinks as a nervous system depressant and just has a stimulating effect on the brain. Taurine combined with magnesium helps regulate blood sugar. Magnesium and taurine also support healthy blood pressure.
Buy Magnesium Taurate on Amazon.com or on Amazon.ca
7. Magnesium Lactate
Magnesium Lactate is the salt formed when magnesium binds with lactic acid. This acid is not only produced by your muscles and blood cells but also manufactured for use as a preservative and flavoring agent. In fact, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages.
Buy Magnesium Lactate on Amazon.com. Not available on Amazon.ca.
8. Magnesium Orotate
Magnesium orotate is a complex of magnesium plus orotic acid. Some people use it to prevent or treat magnesium deficiency while others take it for its orotic acid, which is used for improving athletic performance and endurance, and for heart health.
Buy Magnesium Orotate on Amazon.com or on Amazon.ca
9. Magnesium Oxide
Magnesium oxide has relatively lower absorption (compared to other forms like magnesium citrate), and so can be used at higher doses. This form of magnesium helps to pull fluid into the intestines to get things moving. And like a digestive buffer, magnesium oxide can also be used to reduce stomach acid.
Buy Magnesium Oxide on Amazon.com or on Amazon.ca
FAQ:
What is the best kind of magnesium to take for sleep?
Magnesium Glycinate is the best kind of magnesium for conditions like anxiety, insomnia, and chronic stress.
How much magnesium should I take?
The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnant women need about 350-360 mg daily and those breastfeeding should consume 310-320 mg.
Can you ingest too much magnesium?
Magnesium supplements are generally considered safe for most people. Once your body has enough magnesium, it should excrete any excess in your urine. However, some types of magnesium or excessive doses may cause mild symptoms like diarrhea or upset stomach.
Although it’s rare, magnesium toxicity can occur. If you have kidney disease you may be at a greater risk. Signs of toxicity include nausea, vomiting, diarrhea, muscle weakness, irregular breathing, lethargy, and urinary retention.
Symptoms of Magnesium Deficiency include:
- Twitches, tremors, and muscle cramps
- Apathy, characterized by mental numbness or lack of emotion
- Mental health conditions like anxiety
- Fatigue and muscle weakness
- High blood pressure
- Asthma
- Irregular heartbeat or heart arrhythmia
If you think you may have a magnesium deficiency, consult your doctor and ask them to test your magnesium levels.
Do not take magnesium if…
If you suffer from kidney disease, heart disease, are pregnant or breastfeeding, consult your doctor before taking any magnesium supplements. And if you’re currently taking any medications, be sure to inform your doctor before you incorporate magnesium supplements into your diet to ensure they won’t have any adverse interactions with your meds.