There are hundres of magnesium supplements on the market and thousands more containing magnesium in combination with other ingredients.
But which is the best form of magnesium to take?
Here we discuss the difference between the some common forms of magnesium found in supplements and which conditions they are best suited for.
Magnesium minerals.
Magnesium citrate = magnesium + citric acid
This is one of the most common forms of magnesium used and is one of the cheapest to produce.
Although it contains a low amount of magnesium, it is highly bioavailable which means most of the magnesium is absorbed into the body without passing staight through and is less likely to cause digestive side effects.
Because of these factors, magnesium citrate is often used in supplements to support bone health, reduce blood pressure, regulate blood sugar levels and support heart health.
Magnesium oxide = magnesium + oxygen
This form of magnesium is harder for the body to absorb and may cause diarrhea.
It is commonly used as an antacid for heartburn and indigestion and for treating constipation.
Magnesium lactate = magnesium + lactic acid
Lactic acid is found naturally in the body, so that makes this form of magnesium easily absorbed. It is well tolerated, so can be taken in higher doses.
Magnesium lactate can be taken to support the function of the heart, nervous and digestive systems.
More commonly, magmesium lactate is used as a food additive to regulate acidity and as a preservative and flavour agent. It is not often used in diatery supplements.
Magnesium malate = magnsium + malic acid
Malic acid is found naturally in fruits and wine. It is added to food to add flavour and acidity.
Magnesium malate is easily absorbed and has low side effects.
As malic acid is involved in energy production in the body, this form of magnesium has been indicated for use for helping with fatigue and fibromyalgia symptoms.
Magnesium amino acide chelates.
Magnesium glycinate = magnesium + amino acid glycine
This form of magnesium is highly bioavalable, less likely to cause gastrointesinal side effects and is well tollerated if high doses are needed.
The amino acid glycine helps to relax muscles and calm nerves, so this from of magnesium is well indicated for stress, anxiety and sleep disturbances.
Magnesium taurate = magnesium + amino acid taurine
Research has shown that magnesium taurate may be beneficial in regulating blood sugar levels and blood pressure
Although abundant magnesium is found in food, much can be lost in cooking and processing. If you are diabetic, under excess stress or exercising heavily, you may need extra magnesium.
Magnesium supplements are safe to take on a regular basis, the most common side effects being gastric disturbances and diarrhea.
Excess magnesium is excreted in your urine.
If you have a health condition that may benefit from long term magnesium supplementation, please consult with your health practitioner.