Magnesium is essential for brain health, bone health, balanced blood pressure, gut health, muscle performance, and so much more. It’s often referred to as the anti-stress mineral.
Although it’s best if you can get your magnesium from whole foods such green leafy vegetables, many of use need additional support due to stressful lives and depleted soil.
But did you know there are over 10 different types of magnesium to choose from? In this blog post you will learn how to find the best magnesium for YOUR body.
1. Magnesium Glycinate
Magnesium Glycinate is a chelated (combined with an amino acid) form of magnesium that’s highly absorbable. It’s great for over all health and digestion, as well as the following:
- Calming effect on the nervous system
- Relaxing making it beneficial for calming anxiety
- Supports deeper sleep
- Supports healthy digestion
- Good choice for magnesium deficiencies
- May help with migraines
- Magnesium Glycinate (Amazon)
2. Magnesium L-Threonate
Magnesium Threonate is also highly absorbable. It may be referred to as the “mental magnesium”.
- Supports brain function and neurotransmitters in the brain
- May improve memory
- Calming making it another good option for anxiety and PTSD
- Brain fog may be an indicator for magnesium L-Threonate
- Magnesium L-Threonate (Amazon)
3. Magnesium Malate
Magnesium malate may be more energizing, making a better daytime option. It is also highly absorbable.
- Relaxes muscles
- Supports muscle function and recovery post work out
- May be helpful for fibromyalgia
- Energizing making it a good option for chronic fatigue
- Magnesium Malate (Amazon)
4. Magnesium Chloride
Magnesium chloride is not as absorbable as other forms of magnesium. However you can use it both internally and/or topically.
- Supports digestion (may be beneficial for acid reflux and inflammation in the digestive system)
- Supports detox
- Used topically as an oil it has higher bioavailability through the skin and relaxes muscles
- Ionic Magnesium Chloride (Amazon)
- Magnesium Chloride Oil (Amazon)
5. Magnesium Citrate
Magnesium Citrate is one of the most popular forms of magnesium. However, it is not recommended.
- Poorly absorbed
- Causes a laxative effect by drawing water into the digestive system causing dehydration
- Can interfere with iron and copper balance in the body
- May be toxic due to unnatural citric acid made from GMO corn (not to be confused with citric acid from lemons)
There are other forms of magnesium as well that I did not review in detail because they are not as common or poorly absorbed. They including magnesium oxides (poorly absorbed), magnesium sulfates (bathe salts), and magnesium orotate or magnesium taurate (cardiovascular health).
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Blessings To You and Your Health!
Catherine Rudolph, CNC
Certified Nutrition Consultant
Can you, should you – take all 3 +chloride topically SAME TIME? Space out thru day? Thank you.
I would spread them out