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 mentioned magnesium in several articles relating to my health and fitness transformation. The recent article titled What Happens If You Don’t Get Enough Magnesium? received significant interest from my readers.
The comments in the story inspired me as some readers wanted to learn about types of magnesium from my experience.
To honor readers’ requests, I summarized my research, experience, and perspectives on six types of magnesium in various forms. In addition, I briefly introduce their physical and mental health benefits.
Emerging evidence confirms that “nearly two-thirds of the population in the western world is not achieving the recommended daily allowance for magnesium, a deficiency problem contributing to various health conditions.”
As I highlighted in my literature review, magnesium co-founds more than 300 enzymatic reactions. It is vital for ATP metabolism, protein synthesis, and DNA/RNA synthesis.
Furthermore, it is essential for regulating blood pressure, muscular contraction, insulin metabolism, cardiac excitability, vasomotor tone, nerve transmission, and neuromuscular conduction.
In my diet and lifestyle, magnesium is a critical mineral. It is not just another supplement.
For example, ketogenic diet experts, such as Emeritus Professor, medical doctor, and Ph.D. Steven Phinney highly recommends magnesium supplements in low-carb, high-fat diets. Magnesium was one of the supplements which helped me beat keto flu when I started a keto diet.
Here is a brief introduction to the six forms of magnesium I used and reviewed in the literature. I also mention other forms of magnesium at the end of the story.
1. Magnesium Citrate
As a well-researched mineral, magnesium citrate is one of my favorite supplements, as this form of magnesium is prepared in salt form with citric acid.
This research paper of a double-blind study concluded that “a daily supplementation with magnesium citrate shows superior bioavailability after 60 days of treatment when compared with other treatments studied”.
As documented in this scientific reference, “citric acid is used as an excipient in pharmaceutical preparations due to its antioxidant properties. It maintains the stability of active ingredients and is used as a preservative. It is also used as an acidulant to control pH and acts as an anticoagulant by chelating calcium in the blood.”
2 — Magnesium Orotate
Recommended by a functional medicine doctor and my fitness coach, I found this form of magnesium bound with orotic acid, as documented in this scientific resource.
In my experience, magnesium orotate has less digestive disturbance than other forms. Therefore, I continued using it. However, it is more expensive than citrate form in my country.
As pointed out in this scientific paper, “magnesium orotate is used for the treatment of magnesium depletion as convincingly shown in animal experiments and also in coronary heart patients undergoing, e.g., aortocoronary bypass surgery.”
3 — Magnesium Glycinate
This form of magnesium was recommended to me by a sleep therapist many years ago. It significantly contributed to solving my insomnia problems.
I used to use amino acid glycine as a supplementary sleep aid. It used to give me minor stomach disturbance. However, 400 mg of magnesium glycinate did not cause digestive issues for me. In addition, it is relatively cheaper than other forms from the online shops I purchase.
As pointed out in this scientific paper, “there are overwhelming reports supporting the role of supplementary glycine in the prevention of many diseases and disorders, including cancer.”
4 — Magnesium L-Threonate
I discovered this form during my literature research in cognitive science studies. The papers I reviewed pointed out that this form of magnesium could pass the blood-brain barrier.
As concluded in this scientific paper: “Magnesium L-threonate prevents and restores memory deficits associated with neuropathic pain by inhibition of TNF-α.”
From my reviews, Magnesium L-threonate has been studied for several mental health disorders such as anxiety, age-related memory loss, and depression. Among all other forms of magnesium, this is the most expensive one from the shops I purchase.
5 — Magnesium Taurate
I use the amino acid taurine for various health reasons. Thus, this form of magnesium became an interest to me.
As pointed out in this scientific paper, “taurine affects the vasculature and could facilitate the development of therapeutic strategies to reduce the burdens of vascular diseases.”
Based on my research, I noticed that magnesium taurate was beneficial for managing high blood pressure and high blood sugar. However, I cannot comment on my experience as I don’t have these conditions.
6 — Magnesium Malate
One of my favorite fitness supplements is Citrulline Malate for cardiovascular and brain health.
Therefore, I was interested in this form of magnesium to reap the benefits of malate.
There were some anecdotes about its use for fibromyalgia. However, this recent review of 11 papers concluded that “the use of magnesium and malic acid in patients with fibromyalgia makes little or no difference in pain and depressive symptoms.”
Other forms of magnesium
I also used magnesium lactate, magnesium chloride, and magnesium oxide. While I had no issues with lactate and chloride forms, the oxide form severely upset my digestive system.
Therefore, I gave it up. I read reviews about its benefits for constipation. However, I also read reviews that magnesium oxide provides less elemental magnesium.
I don’t want my bias to affect readers, so researching these three forms may be valuable and getting advice from qualified healthcare professionals.
Conclusions
Similar to the importance of Vitamin D, since magnesium is critical in my health and lifestyle, I take around 400 mg of oral supplementation covering six types of magnesium.
However, I prefer consuming magnesium through the skin. Taking magnesium via skin absorption is effective and enjoyable because I love Epsom Salts in a hot bath before going to bed.
Hot baths with Epsom Salts helped me solve my insomnia problem. It is important to note that the bioavailability of the magnesium supplement and digestive issues can require alternative ingestion methods.
Therefore, discussing the recommended form with qualified healthcare professionals will be helpful. It is essential to point out that “Too Much or Too Little of Anything Can Be Harmful.”
Thank you for reading my perspectives. I wish you a healthy and happy life.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.
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