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+38 093 369 29 10Different types of magnesium supplements have different effects and benefits. For example, some studies show that magnesium taurate may help lower blood pressure, and magnesium citrate may be helpful for constipation.
Magnesium is one of the most abundant minerals in the body. It is involved in more than 600 metabolic reactions, including energy production, protein formation, and blood pressure regulation.
However, some people need extra help getting enough magnesium. Choosing the right magnesium supplement can help increase levels of this nutrient and can help with a variety of conditions.
This article looks at the different types of magnesium, their advantages and disadvantages, and how people can choose between them.
What are the types of magnesium?
Існує багато типів магнію, присутніх у дієтичних добавках і продуктах харчування:
- magnesium citrate;;
- magnesium glycinate;
- magnesium chloride;
- magnesium lactate;
- magnesium malate;
- magnesium taurate;
- magnesium sulfate;
- magnesium oxide.
Each type of magnesium has different properties.
For better nutrition
The following types of magnesium are popular as general dietary supplements:
Magnesium glycinate
Magnesium glycinate is a compound of magnesium and glycine.
Trusted Source research on magnesium glycine shows that it is well tolerated by people and that it causes minimal side effects. This means it may be a good option for people who need higher doses of this nutrient or who experience side effects when using other types of magnesium.
Magnesium lactate
This type of magnesium is a compound of magnesium and lactic acid. According to a 2017 Trusted Source review, there is evidence that magnesium lactate is easily absorbed in the gut.
Magnesium malate
This type of magnesium is a combination of magnesium and malic acid. Research data indicate its high bioavailability and easy tolerability.
A 2019 animal study by Trusted Source found that of several types of magnesium, magnesium malate was absorbed the fastest after a single dose. This may also apply to humans, but human trials are needed to confirm this.
A 2018 Trusted Source study in humans found that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects.
Magnesium citrate
Magnesium citrate is a popular form of magnesium. It is often an ingredient in nutritional supplements and seems to be more easily absorbed by the body than other forms.
An earlier Trusted Source study from 2003 involving 46 adults found that magnesium citrate was better absorbed than magnesium oxide and magnesium chelate.
Magnesium citrate also treats constipation. For some people, this may mean that it causes unwanted digestive side effects, such as diarrhea.
For local use
Some people use magnesium for skin. Types of magnesium that people can use in this way include:
Magnesium chloride
Magnesium chloride is a type of salt that people can find in magnesium products, such as magnesium oils and some bath salts. People use it as an alternative way to get more magnesium.
However, it is unclear whether the skin can absorb much magnesium using this method.
A 2017 review by Trusted Source concluded that while there is evidence that the body can absorb small amounts of magnesium through the skin, larger studies are needed to determine its effectiveness.
People can also take magnesium chloride by mouth because the intestines absorb it well. However, like some other types of magnesium, it can cause digestive side effects.
Magnesium sulfate
Magnesium sulfate is the form of magnesium in Epsom salts.
Many people add Epsom salt to baths and foot baths to help soothe sore muscles. However, little high-quality evidence from reliable sources shows that the body can absorb much magnesium from magnesium sulfate baths.
Magnesium in medical treatment
Several types of magnesium can help treat constipation, such as magnesium citrate. Other types may benefit from medical treatment.
Magnesium oxide
Doctors may use magnesium oxide to treat constipation or as an antacid for heartburn or indigestion.
Magnesium oxide is also present in some dietary supplements. However, according to a 2017 Trusted Source analysis, the body does not absorb this form of magnesium well.
Magnesium taurate
This type of magnesium is a combination of magnesium and taurine. Limited evidence suggests that it may lower blood pressure and protect the cardiovascular system.
Authors of an animal study in Trusted Source reported in 2018 that magnesium taurate reduced high blood pressure and heart damage in rats given the toxic substance. The researchers concluded that this suggests the potential of magnesium taurate as a cardioprotective dietary supplement.
However, until more research is done, people should not use magnesium supplements to treat cardiovascular disease.
How to choose a magnesium product
When choosing magnesium products, it is important to consider:
- how much magnesium a person already consumes in his diet;
- how much extra magnesium does a person need?
This can help you choose a product that will be safe and effective.
The Recommended Dietary Allowance (RDA) for magnesium is 400–420 milligrams (mg) for adult men and 310–360 mg for adult women. The human RDA may increase to 400 mg per day during pregnancy and lactation.
People can determine if they need help getting more magnesium by seeing their doctor to check their magnesium levels.
Sources of magnesium in food
People can get more magnesium from food. Sources of magnesium are:
roasted pumpkin seeds, chia seeds, almonds, boiled spinach.
Cashews, peanuts, soy milk, and black beans are also good sources of magnesium.
However, the body absorbs only about 30-40% of the magnesium consumed by a person. This, combined with the relatively small number of foods that are high in magnesium, can make it difficult for some people to get enough of this nutrient from their diet.
Frequently Asked Questions
What are the health benefits of magnesium?
Magnesium plays a crucial role in the body by regulating blood pressure, blood sugar levels, etc. For those who do not get enough magnesium, it is possible to take more.
Health benefits of magnesium:
- improves sleep quality;
- has a positive effect on mental health;
- relieves muscle pain;
- helps people quit smoking;
- health maintenance during pregnancy;
There is also evidence that magnesium may be helpful as part of a treatment plan for the following conditions:
- migraine;
- asthma;
- anxiety and depression;
- diabetes and diabetic neuropathy;
- metabolic syndrome;
- eclampsia and preeclampsia.
A person should consult a doctor before taking any supplement for an underlying medical condition.
What are the common side effects of magnesium?
People rarely experience side effects from consuming magnesium in food. However, taking high doses of supplements and medications can cause diarrhea, nausea, and abdominal cramps. Magnesium carbonate, chloride, gluconate, and magnesium oxide are most likely to cause diarrhea.
Magnesium can interact with some medications, such as antibiotics, and is not suitable for people with certain medical conditions, including kidney disease.
Resume
Magnesium is necessary for health. Some people may need a magnesium supplement to get enough of this mineral.
Some types of magnesium are suitable as dietary supplements, such as magnesium citrate, glycinate, and magnesium lactate. Other types have local application, for example, for baths or on the skin.
People should ask their doctor for advice before taking a magnesium supplement or using a topical magnesium product, as they may not be right for everyone.