7 sorts of magnesium: Which kind is best for you?

If you’ve been down the complement aisle recently, you’ve in all probability seen there’s a couple of type of magnesium. You might even see choices like citrate, glycinate, lactate and extra.  So, how are you aware which one is best for you?

Nebraska Medicine vitamin therapist Ieva Turke, MS, RD, LMNT, breaks down the most typical sorts of magnesium, their makes use of and what to consider earlier than taking them.

Why is magnesium vital?

Magnesium helps your physique work correctly. This vital mineral helps greater than 300 chemical reactions that hold you wholesome, together with:

• Making power.
• Keeping your coronary heart and blood vessels wholesome.
• Supporting muscle and bone power.
• Nervous system perform.
• Easing stress and boosting leisure.

“Men typically need 400 to 420 mg of magnesium daily, and women need 310 to 320 mg, with slightly higher needs during pregnancy,” Turke says. “For children and adolescents, the recommendations are lower.”

Magnesium deficiency could cause nausea, complications, constipation, cramps, numbness or tingling, irregular heartbeat, fatigue and basic weak spot. Low ranges may additionally contribute to sort 2 diabetes, coronary heart illness and osteoporosis. 

The 7 most typical sorts of magnesium

There are many types of magnesium, and each works somewhat in another way: 

1. Magnesium citrate – Easy to soak up however could cause diarrhea.
2. Magnesium glycinate – Gentle on the abdomen and calming; might assist with sleep, stress and nervousness.
3. Magnesium L-threonate – A more recent kind that crosses the blood-brain barrier. May help reminiscence and temper.
4. Magnesium malate or lactate – Easy to digest and should assist with power.
5. Magnesium oxide – Poorly absorbed however typically used to alleviate constipation.
6. Magnesium sulfate – Found in Epsom salts; helps sore muscle mass however doesn’t increase magnesium ranges by way of the pores and skin.
7. Magnesium taurate – Often used to help coronary heart well being and blood strain.

Which type of magnesium is greatest?

“The form — whether it’s a capsule, powder or gummy — has a low impact on how the magnesium is absorbed,” Turke says. “What matters most is the type, dose and how often you take it.”

In basic, kinds like citrate, glycinate and malate are absorbed higher than oxide or sulfate. But Turke reminds those who dietary supplements ought to by no means exchange a nutrient-rich food regimen.

“Getting magnesium from food is always best because it’s well absorbed and comes with other beneficial nutrients like fiber, vitamins and minerals,” she says.

Magnesium-rich meals embrace:

• Leafy greens.
• Nuts and seeds.
• Legumes.
• Whole grains.
• Avocados.
• Dairy.
• Dark chocolate.

What must you contemplate earlier than taking a magnesium complement?

Magnesium dietary supplements aren’t reviewed or accepted by the Food and Drug Administration (FDA) earlier than reaching retailer cabinets.

“This means no one checks whether the product works or matches what the label says,” Turke explains. “That’s why I always recommend choosing third-party tested products with USP, NSF or ConsumerLab certifications. These don’t prove that a supplement works, but they confirm that it matches the label and is free from major contaminants.”

Additionally, any type of magnesium can upset your abdomen if taken in excessive doses. 

“The upper limit for magnesium supplements is around 350 mg per day,” Turke says. “Taking more than that can cause diarrhea or other GI issues.”

The following teams ought to use warning or keep away from magnesium dietary supplements:

• People with coronary heart illness – Magnesium can have an effect on coronary heart rhythm, so these with pre-existing coronary heart situations, particularly a coronary heart block, ought to be cautious.
• Those with kidney illness – The kidneys are liable for filtering out extra magnesium, so impaired kidney perform can result in a harmful buildup of the mineral.
• People with intestinal illnesses – Conditions like Crohn’s illness, celiac illness or diarrhea can impair an individual’s capability to soak up magnesium and different vitamins.
• Individuals with nerve or muscle situations – People with situations like myasthenia gravis ought to keep away from taking magnesium, as it could actually intrude with the perform of some nerve and muscle-related medicines.
• People taking sure medicines – Magnesium can intrude with antibiotics, diuretics and people used to deal with diabetes, hypertension or osteoporosis.

As with any complement, speak together with your physician earlier than beginning magnesium to find out the most effective kind and dose in your physique.