As one of the essential minerals for the body, magnesium plays a crucial role in numerous physiological processes, including muscle and nerve function, bone health, and energy production. While magnesium is available in different forms, not all types of magnesium supplements are equal. This blog will discuss the different types of magnesium and how they work on the body.
What are the different types of magnesium?
- Magnesium oxide: This form of magnesium is the most common type found in supplements. It contains the highest concentration of magnesium per dose, but it has low bioavailability, meaning that only a small amount is absorbed by the body.
- Magnesium citrate: This form of magnesium is highly bioavailable and is often used as a laxative due to its ability to relax muscles in the intestines. It is also commonly used for muscle cramps and tension.
- Magnesium glycinate: This form of magnesium is highly bioavailable and is less likely to cause digestive issues than other forms. It is often recommended for people with a magnesium deficiency or those with anxiety and sleep issues.
- Magnesium threonate: This form of magnesium has a unique ability to cross the blood-brain barrier, making it highly effective for improving cognitive function and memory. It is also useful for treating anxiety and depression.
- Magnesium chloride: This form of magnesium is often found in topical applications, such as magnesium oil or lotion, due to its ability to be absorbed through the skin. It is useful for reducing muscle soreness and tension.
How do the different types of magnesium work on the body?
Magnesium is essential for numerous physiological processes in the body, including energy production, nerve and muscle function, and bone health. Each type of magnesium supplement works differently on the body, depending on its bioavailability and absorption rate.
Magnesium oxide supplements are less bioavailable than other forms, meaning that only a small amount is absorbed by the body. As a result, magnesium oxide is often used as a laxative to relieve constipation.
Magnesium citrate supplements have high bioavailability and are quickly absorbed by the body. They are often used to alleviate muscle cramps and tension and promote relaxation.
Magnesium glycinate supplements have high bioavailability and are less likely to cause digestive issues than other forms. They are often recommended for people with magnesium deficiencies or those with anxiety and sleep issues.
Magnesium threonate supplements have a unique ability to cross the blood-brain barrier, making them highly effective for improving cognitive function and memory. They are also useful for treating anxiety and depression.
Magnesium chloride is often found in topical applications, such as magnesium oil or lotion, due to its ability to be absorbed through the skin. It is useful for reducing muscle soreness and tension.
In what food sources can you find magnesium?
Magnesium is found in many whole foods, including leafy green vegetables, nuts and seeds, legumes, whole grains, and fish. Some excellent sources of magnesium include spinach, almonds, avocado, black beans, brown rice, and salmon.