10 types of magnesium and how they benefit your health

From muscle and nerve function to energy production and bone health, there are many reasons why magnesium is an essential mineral for the body. It can contribute towards regulating cardiovascular health, glucose metabolism, and even mood regulation. Low magnesium levels in the body can lead to various health problems such as type 2 diabetes, migraines as well as impact heart health. So, it is important to avoid magnesium deficiency either through the right foods or through the right types of magnesium supplements.

According to research published by Scientifica, over two-thirds of people in the western world are not being to meet their daily magnesium requirements. This  gap can be filled with awareness about the kinds of magnesium supplements available, and their benefits for the body.

What is magnesium?

Magnesium is a mineral that is essential for the human body, it regulates various functions of the body and enhances the effective functioning of the body. “Magnesium helps to repair the nervous system, boosts immunity and regulate heart health. Additionally, it helps in providing better muscle development, bone structure, improving blood sugar levels and regulating proper sleeping patterns,” says dietitian Veena V.

What do magnesium supplements do?

Magnesium supplements comprise a range of magnesium formula designed for oral consumption. They aim at regulating the magnesium levels in the body. The benefits of magnesium are immense, and magnesium supplements can help fill up the gap in your consumption.

Benefits of magnesium supplements

Magnesium supplements can help with improvement in your sleep cycle, as well as be a mood enhancer. More importantly, these magnesium supplements can help with blood sugar regulation as well as help with muscle contraction and relaxation. In fact, magnesium can also help combat depression as well as help with PCOS (Polycystic Ovary Syndrome), hormonal disorder in which women have irregular periods.

Types of magnesium supplements

1. Magnesium citrate

Magnesium citrate is a salt that is used as a supplement. “It is mainly used for clearing stool from the intestines before medical procedures as well as for treating constipation,” says Veena. According to Magnesium Research, magnesium citrate is one of the most important types of magnesium as it is absorbed easily in the body.

2. Magnesium oxide

Magnesium oxide is a supplement that is a combination of magnesium and oxygen, says Veena. This type of magnesium is not very easy for the body to digest. So it is not the preferred supplement for increasing magnesium levels. However, it is taken to treat digestive issues such as constipation, heartburn and indigestion, states this study in Nutrition.

3. Magnesium chloride

Magnesium chloride is found in the form of white crystals. “This type of magnesium also treats heartburn, antihypertensive and cardioprotective activity, acid indigestion and gastric irritability,” says Veena. It helps in detoxifying the body, reducing pains, relieving stress, anxiety and providing muscles with energy.

4. Magnesium lactate

Magnesium lactate is a supplement that helps in regulating the magnesium content in the blood. “It helps in proper functioning of the heart, nervous system and helps in proper digestion,” says Veena. Additionally, this type of magnesium also helps with better digestion. A The Clinical Biochemical Reviews study looked into people who were being treated for a condition that needed daily magnesium doses. They reported less digestive issues than others when they took magnesium lactate.

5. Magnesium malate

Magnesium malate is compound that is formed when magnesium combines with malic acid. “This helps to improve bone health and also promotes detoxification, controls glucose levels, relieves chronic pain and boosts mood,” says Veena. This study, published in Biological trace Element Research, states magnesium malate as one of the most easily absorbed types of magnesium supplements.

6. Magnesium Taurate

Magnesium Taurate is a combination of magnesium and the amino acid, taurine. “It helps with muscle contraction, regulating blood sugar levels and balances body fluids,” says Veena. It also helps with regulating blood pressure. A study published in American Journal of Cardiovascular Disease says that magnesium and taurine help regulate blood pressure as well.

7. Magnesium L-threonate

Magnesium L-threonate helps in regulating brain health and promotes better sleep. “It also helps in treating diseases such as Alzheimer’s and Parkinson’s,” says Veena. This study, published in Neuropsychiatric Disease and Treatment, states animal research which claims that it helps increase magnesium in the brain cells.

8. Magnesium sulphate

Magnesium sulphate is a naturally occurring mineral that is in the form of a white crystal. “This is very useful in solving constipation. It also helps in treating sprains and soreness in the muscles,” says Veena. This is also known as epsom salt, and it is known to have many health benefits.

9. Magnesium glycinate

Magnesium glycinate is used to treat issues like indigestion and other gastrointestinal issues. It also relives stress and helps in treating anxiety and hypertension. This study, published in Oxidative Medicine and Cellular Longevity, states that this type of magnesium can help with better sleep as well as blood sugar and heart health.

10. Magnesium orotate

Magnesium orotate is a dietary supplement that promotes in energy production and muscle health. “This type of magnesium helps in increasing bone density and increases blood flow in the body,” says Veena. This study, published in Nutrients, suggests that Magnesium orotate is easily absorbed by the body.

When should you take a magnesium supplement?

While there are healthy ways to improve magnesium levels in the body, magnesium supplements should be taken when there are insufficient amounts of magnesium in the body. It is also taken when people are having issues with:

• Sleep cycle
• Muscle pain
• Migraines

What should be the daily dosage of magnesium?

The highest dose of magnesium supplements to be taken is 350 mg per day for adults and children of ages 9 and above, states Veena. However, the dosage will vary with person and should only be taken after consulting a healthcare professional.

Magnesium supplements side effects

The common side effects that can be caused by magnesium supplements are:

• Nausea
• Drowsiness
• Cramps
• Diarrhoea.
• Calcium deficiencies
• Allergies
• Kidney damage.
• High doses of magnesium can also be life threatening.

Summary

Magnesium is very important mineral for our body, and helps aid over all physical and mental health. There are many magnesium-rich foods – both fruits and vegetables. However, when you are not consuming enough magnesium on a daily basis, you may turn to relevant types of magnesium supplements. However, these must be consumed after taking medical advise from a professional.