Understanding the Importance of Magnesium: A Comprehensive Guide
Written on
Health and Fitness
Here’s Why Magnesium Isn’t Just Another Mineral and How to Benefit
Six Types of Magnesium with Health Benefits from My Reviews and Experience
Why I Supplement with Magnesium
I have discussed magnesium in various articles about my journey in health and fitness. A recent piece titled "What Happens If You Don’t Get Enough Magnesium?" garnered a lot of attention from my audience.
The feedback I received encouraged me to delve into the types of magnesium based on my experiences. To address this interest, I compiled my research, personal experiences, and insights on six forms of magnesium, along with a brief overview of their physical and mental health benefits.
Recent studies indicate that "almost two-thirds of individuals in the Western world fail to meet the recommended daily intake of magnesium, leading to deficiency-related health issues."
As emphasized in my literature review, magnesium is a co-factor in over 300 enzymatic reactions and is essential for ATP metabolism, protein synthesis, and the synthesis of DNA/RNA.
Moreover, it plays a critical role in maintaining blood pressure, muscle contraction, insulin metabolism, cardiac excitability, vasomotor tone, nerve transmission, and neuromuscular conduction.
In my diet and lifestyle, magnesium is a vital mineral and not merely another supplement.
For instance, experts in ketogenic diets, such as Emeritus Professor and medical doctor Steven Phinney, strongly advocate for magnesium supplementation in low-carb, high-fat diets. It was among the supplements that helped me overcome keto flu when I began my keto diet.
Below, I provide a brief overview of the six forms of magnesium I have utilized and reviewed. Additional forms will be mentioned at the end of this article.
1. Magnesium Citrate
Among the well-studied minerals, magnesium citrate stands out as one of my preferred supplements. This form is created by combining magnesium with citric acid.
A double-blind study concluded that "daily supplementation with magnesium citrate demonstrates superior bioavailability after 60 days compared to other treatments examined."
As noted in the scientific literature, "citric acid is used as an excipient in pharmaceuticals due to its antioxidant properties, helping to stabilize active ingredients and acting as a preservative. It also serves as an acidulant for pH control and functions as an anticoagulant by chelating calcium in the bloodstream."
2. Magnesium Orotate
Recommended by a functional medicine practitioner and my fitness coach, magnesium orotate is bound with orotic acid, as detailed in a scientific source.
In my experience, magnesium orotate causes less digestive discomfort compared to other types. However, it is pricier than citrate in my region.
According to a scientific study, "magnesium orotate is effective in treating magnesium deficiency, as convincingly demonstrated in animal studies and in coronary heart patients undergoing procedures like aortocoronary bypass surgery."
3. Magnesium Glycinate
This magnesium form was suggested to me by a sleep specialist years ago, significantly aiding my insomnia issues.
Previously, I used glycine as a sleep aid but experienced mild stomach discomfort. However, 400 mg of magnesium glycinate did not cause digestive problems for me and is relatively affordable through my usual online retailers.
A scientific paper supports that "there are numerous reports highlighting the role of supplementary glycine in preventing various diseases and disorders, including cancer."
4. Magnesium L-Threonate
I came across this form during my research in cognitive science. Studies indicate that this magnesium variant can penetrate the blood-brain barrier.
As stated in a scientific publication, "Magnesium L-threonate prevents and alleviates memory deficits related to neuropathic pain by inhibiting TNF-?."
From my reviews, this form has been studied concerning several mental health conditions, including anxiety, age-related memory decline, and depression. It is the most expensive magnesium option available to me.
5. Magnesium Taurate
Since I utilize taurine for various health benefits, I developed an interest in magnesium taurate.
A scientific study suggests that "taurine influences vascular health and may aid in creating therapeutic strategies to alleviate the burdens of vascular diseases."
Through my research, I found that magnesium taurate is beneficial for managing elevated blood pressure and blood sugar levels. However, I cannot share personal experiences regarding these conditions.
6. Magnesium Malate
Citrulline Malate is one of my favorite fitness supplements for cardiovascular and cognitive health.
Consequently, I was keen to explore magnesium malate for its benefits.
While there are anecdotes about its effectiveness for fibromyalgia, a recent review of 11 studies concluded that "the combination of magnesium and malic acid in fibromyalgia patients shows little to no effect on pain and depressive symptoms."
Other Forms of Magnesium
I have also tried magnesium lactate, magnesium chloride, and magnesium oxide. While I experienced no issues with lactate and chloride, magnesium oxide caused significant digestive distress, leading me to discontinue its use.
Although I have read about its benefits for constipation, I have also encountered reviews suggesting that magnesium oxide has a lower elemental magnesium content.
To avoid bias, I recommend researching these forms thoroughly and consulting qualified healthcare professionals.
Conclusions
Similar to the significance of Vitamin D, magnesium is crucial to my health and lifestyle. I typically take around 400 mg of oral supplementation across the six types of magnesium discussed.
However, I prefer transdermal magnesium absorption. Using Epsom salts in a hot bath before bedtime has proven effective and enjoyable for me in managing my insomnia.
Hot baths with Epsom salts were instrumental in resolving my sleep issues. It's essential to recognize that the bioavailability of magnesium supplements and digestive concerns may necessitate alternative methods of intake.
Therefore, consulting with qualified healthcare professionals about the recommended forms is advisable. It is crucial to remember that "Excess or deficiency of anything can be detrimental."
Thank you for engaging with my insights. I wish you a healthy and fulfilling life.