What Form of Magnesium Should I Take?
By Dr Emily Wiggins & Dr Kelcie Rosendhal
Magnesium is necessary for more than 300 enzymatic reactions in the body to occur! It is used in the regulation of muscle and nerve function, blood sugar levels and blood pressure. It also contributes to bone health, energy production and protein synthesis.
Unfortunately, many individuals are deficient in magnesium due to food being grown in depleted soil and/or absorption issues in the gastrointestinal tract.
The Different Types of Magnesium and How they Work in the Body
Magnesium supplementation can be helpful in correcting a deficiency when used appropriately. There are a variety of forms of magnesium to choose from and it can be confusing to know which one will be best for you and your needs.
Let’s take a dive into some of the most common forms of magnesium, how they work in the body and what forms is best used for conditions such as constipation, PMS symptoms and pain.
Magnesium Citrate
Magnesium citrate, also known as “mag-citrate”, is most commonly used for constipation. It works by causing the intestines to release water into the stool. This process softens stools and relieves constipation.
Magnesium citrate is one of the gentler forms of magnesium.
Mag-citrate is well absorbed and can be used in powder, capsule or liquid form. Too much magnesium citrate can cause loose stools or diarrhea and, like every supplement, it is important to take an appropriate dose to achieve the best results.
Magnesium Malate
Magnesium malate is an easily digestible form of magnesium that also encourages regular bowel movements. It is formed by combining magnesium with malic acid, a chemical found in certain fruits and wine. Besides its laxative effects, magnesium-malate is also used to decrease the severity of chronic pain experienced in conditions like fibromyalgia.
A small, 2-month study in 24 people with fibromyalgia found that taking 3–6 tablets, each containing 50 mg of magnesium and 200 mg of malic acid, twice daily significantly reduced experienced pain and tenderness when compared to a control group.
In addition to chronic pain, magnesium is also effective at treating minor aches and pains.
Magnesium Glycinate
Magnesium glycinate is another well-absorbed form of magnesium. This type is commonly used for muscle aches, PMS symptoms including uterine cramps, anxiety and to promote relaxation.
It can also lower blood pressure and provide additional bone health support in individuals with osteopenia and osteoporosis.
Magnesium glycinate is usually well tolerated with less incidence of stomach upset and diarrhea than other types of magnesium.
Magnesium L-Threonate
Magnesium use can also support brain health. Magnesium l-threonate is a type of magnesium that is used to help support cognitive functions including memory ability and to improve sleep quality. Research has shown that magnesium l-threonate stimulates changes in synapses, or junctions located in-between neurons responsible for transmitting nerve signals.
In a study that compared the neurologic function elderly rats who were given magnesium l-threonate to a control group, the rats that were given magnesium l-threonate had significantly improved memory recall. The rats given magnesium l-threonate also had increased density of synapses and stronger synapses in the hippocampus, the portion of the brain that is involved in long-term memory and spatial awareness.
Magnesium Oxide
Magnesium oxide is the most common form of magnesium sold in pharmacies but it is much more poorly absorbed than the other forms of magnesium discussed in this post.
Magnesium oxide also has a powerful laxative effect which can cause uncomfortable bloating and diarrhea. This form is used to prevent and treat low blood levels of magnesium, stomach upset, heartburn and reflux.
How to Get Magnesium from Food
Although supplementing with magnesium can be helpful when necessary, it is generally best to get nutrients such as magnesium from food sources when possible.
There are a variety of foods that are rich in magnesium. Those foods include:
Avocado
Certain nuts (such as almonds, cashews and Brazil nuts)
Tofu
Seeds
Whole grains
Bananas
Leafy greens
Legumes - including lentils, beans, chickpeas, peas and soybeans.
Interestingly, over 80% of magnesium is lost during while refining whole grains into white grains.
For example, a piece of white bread contains approximately 8 mg of magnesium while a piece of whole wheat bread contains approximately 23 mg of magnesium.
How to Get Magnesium through Food and Choose the Right Magnesium Supplement
Magnesium is an essential nutrient and our bodies need it to function optimally. Magnesium is found in a variety of foods but many individuals are deficient in this vital nutrient due to mineral depletion in the soil, decreased absorption and/or poor dietary choices.
There are a variety of forms of magnesium and each has a slightly different function in the body. Many magnesium supplements exist and it can be confusing knowing which one to choose.
Our hope is that this blog will help you make a more confident decision should you decide to supplement with magnesium in the near future!
What does YOUR body need?
If you have questions about what your magensium levels are or how to best support your body, reach out! Click here to find out how to become a patient. We work with people locally in Bend, OR and long-distance.
References:
Guerrera, Mary P. Therapeutic Uses of Magnesium. American Family Physician. 2009 Jul 15;80(2):157-162.
Wang, Jun PhD et al. Mangesium L-threonate Prevents and Restores Memory Deficits Associated with Neuropathic Pain by Inhibition of TNF-alpha. Pain Physician 2013; 16: E563-E575
Na HS, Ryu JH, Do SH. The role of magnesium in pain. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507245/
Russell IJ, Michalek JE, Flechas JD, Abraham GE. Treatment of fibromyalgia syndrome with Super Malic: a randomized, double blind, placebo controlled, crossover pilot study. J Rheumatol. 1995 May;22(5):953-8. PMID: 8587088.