Minerals are essential for us for our body to function properly. Magnesium is one of the most abundant minerals in the human body, and 50% of magnesium is located in the bones. Magnesium is central to all of our energy-forming reactions in every cell in the human body and there are over 300 enzyme pathways in humans that are dependent on magnesium to run. These chemical reactions help the body build muscles, maintain nerve function and blood glucose control, promote a healthy heart, and sustain optimal immune system function. Moreover, it contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.
Magnesium can be found in a variety of foods such as almonds, cashew nuts, leafy greens, soy beans, and whole grains. However, because soils are contaminated with pesticides and nutrient deficient from mass production of food, there is not as much magnesium as in those foods as there used to be. If your diet is the standard American Diet with highly processed food, you are not getting enough magnesium. Certain medications such as amphotericin, cisplatin, cyclosporine, diuretics, proton pump inhibitors, and aminoglycoside antibiotics causes magnesium deficiency. Excess alcohol and caffeine consumption leads to a forceful increase in the urinary excretion of magnesium because they are diuretic. Moreover, if you are taking calcium supplements, you are more likely magnesium deficient because an overabundance of calcium increases the body’s need for magnesium.
Nowadays a lot of people use magnesium supplements to offset the deficit. However, did you know there are more than one type of magnesium supplements out there? Choosing the right one can make a big difference. Different types of magnesium supplements offer different benefits and are optimized for different circumstances. Below, you’ll find a brief overview of the most common types of magnesium, and which situations they are best suited for.
- Magnesium Chelate — chelated magnesium supplements are lab-created substances created by bonding magnesium to an amino acid containing nitrogen. They are more likely to survive the passage from the stomach to the small intestines intact. Because of this, more magnesium from the chelated variety will be absorbed in the intestinal tract than magnesium that is nonchelated. There are several types of amino acid chelated magnesium:
- Magnesium Glycinate – Glycine is a large molecule so there is less magnesium by weight, but the glycine itself is a relaxing neurotransmitter and so enhances magnesium’s natural relaxation properties. This could be the best form if you’re using it for mental calm and relaxation.
- Magnesium Taurate – Taurine is known to feed cardiac muscle and enhance the quality of contractions of the heart. Also, it prevents and/or drastically reduces the pain associated with migraines.
- Magnesium Malate – Malate is involved in your body’s Krebs Cycle, which is where energy is created for your cells. Those who suffer from chronic fatigue syndrome and/or fibromyalgia get great benefit from Magnesium Malate. Also, it helps to reduce muscle pain and binds toxic metals and take away their damage.
- Magnesium Threonate — It is chelated to threonic acid, a metabolite of vitamin C, has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This is known for brain health, which includes improving learning and memory functions as well as preventing age-related cognitive decline.
- Magnesium Orotate — It is magnesium salt bound to orotic acid. It is easily absorbed. Magnesium orotate improves athletic performance and recovery, and cardiovascular health.
- Magnesium Citrate — magnesium combined with citric acid which increases the rate of absorption. This type of magnesium may be suitable for those who struggle with chronic constipation because it gives a laxative effect. However, some experts say that it can lead to dehydration and mineral imbalances and deficiencies. Also, it may contain high levels of arsenic.
- Magnesium Chloride — It’s believed to have the highest bioavailability of mineral magnesium. Magnesium chloride is more common in the lotion, gel and oil preparations that can be used topically for muscle cramps and relaxation. It is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride aids kidney function and can boost a sluggish metabolism.
As I described above, there are many types of magnesium. As far as I studied, Magnesium Threonate and Magnesium Chloride are the best among them for absorption. Magnesium Chloride oil is very popular now. Keep in mind that eating nutirition dense food is always the best way to get your nutrients. Please share your Magnesium benefits below in the comment section.