Most Common Form of Magnesium & What is each good for
Different forms of magnesium: what is each one good for? - Dr. Jason Jones Elizabeth City NC, Chiropractor
Magnesium is a vital nutrient needed for many processes in the body, including nerve function, blood sugar and pressure regulation, bone formation, and more.
Magnesium is a macromineral along with sodium, phosphorus, calcium, chloride, potassium, and sulfur. You can obtain this mineral mainly by eating a healthy diet made up of a wide range of foods.
However, studies have shown that a lot of people, especially those in the Western world, do not meet their magnesium needs with diet. Little wonder, health care providers might recommend a mineral supplement.
More so, some people have health conditions that require them to take a mineral supplement.
Different forms of magnesium
There are at least 11 different forms of magnesium that can be taken in supplement form or found in food. However, specific types of magnesium are recommended for certain conditions.
The different magnesium forms may be better for your needs than others. But, they have their pros and cons.
Without much ado, let’s take a look at the different forms of magnesium:
Magnesium Citrate
This is a very common form of magnesium used to treat and prevent magnesium deficiency. This magnesium form is bound with citric acid and has a natural laxative effect. It is sometimes used at higher doses to treat constipation and soften stool.
Magnesium citrate often comes in powdery form, and it is mixed with a liquid and taken orally. The good thing is that it is one of the most absorbable and bioavailable forms of magnesium.
Magnesium chloride
Magnesium chloride is a salt that combines magnesium and chlorine. It is well absorbed in your digestive tract, a characteristic that makes it a great multi-purpose supplement.
Magnesium chloride is often used to treat low magnesium levels, constipation, and heartburn.
You can take this form of magnesium in capsule or tablet form. Some topical products that include this mineral, including ointments and lotions.
Magnesium oxide
Magnesium oxide is a magnesium salt mixed with oxygen. It is the active ingredient in the milk of magnesia – a common OTC medication for constipation relief.
This magnesium form naturally forms a white, powdery substance and it is often sold in capsule or powder form.
However, magnesium oxide is not typically used to treat or prevent magnesium deficiencies, as many studies show that it is poorly absorbed by the gut.
Instead, this magnesium form is often used for short-term relief of uncomfortable digestive symptoms, such as indigestion, heartburn, and constipation. It is sometimes used to prevent and treat migraines.
Magnesium lactate
Magnesium lactate is a salt formed from a combination of magnesium and lactic acid. This magnesium form is naturally produced by your blood cells and muscles, and your digestive system absorbs it easily. This makes magnesium lactate an excellent option for people who need to take large doses since it is well tolerated than some other forms of magnesium.
In other words, supplementing with magnesium lactate is a good way to replete a magnesium deficiency. It is also helpful for pain relief during a woman’s menstrual cycle.
Magnesium Aspartate
This form of magnesium combines aspartic acid and magnesium to form a salt. It is one of the best in terms of absorbability. It is often combined with zinc to increase serum testosterone levels.
Magnesium taurate
This form of magnesium contains the amino acid taurine. Research shows that taking an adequate amount of magnesium and taurine plays an important role in regulating blood sugar.
Magnesium taurate also helps to prevent high blood pressure. Some studies also show that it helps to reduce hypertension.
Other forms of magnesium that may be better for your needs include:
- Magnesium malate
- Magnesium L-Threonate
- Magnesium Sulfate
- Magnesium Orotate
- Magnesium Glycinate
Choosing the right form of magnesium should be based on why you need them and how much you already get through your diet. However, it is important to speak with your doctor before trying any supplement.
You can consult Dr. Jason Jones in our chiropractic office at Elizabeth City, NC, to learn more about different forms of magnesium that works for different conditions, such as heartburn, indigestion, constipation, and many others.
