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Which Magnesium Supplements Should I Take? Here’s 7 Choices

Let’s Talk About Magnesium

Magnesium is an essential mineral and also an electrolyte. It supports the proper function of nerves, muscles, and tissue.

If I had to choose only one supplement to take on a daily basis, magnesium would be my choice because I know my body and how I feel when I don’t take it versus how I feel when I do. It’s very underused but so important to keep your body acting right. I take it every day without fail.

In addition to being my favorite nutrient, magnesium is a vital player everywhere in the body. More than 300 different enzymatic reactions depend on it. 45% of North American adults are said to be deficient in it.

 

Are You Magnesium Deficient?

The symptoms are usually subtle unless your levels become severely low and may cause some of the things listed below.

Irregular heartbeat
Fatigue and Weakness
Depression, Anxiety
Mood swings
Behavioral disorders
Cardiovascular disease
High blood pressure
Liver or kidney damage
Alzheimer’s disease
Migraine headaches
Glaucoma
Multiple sclerosis
Restless leg syndrome
Insomnia
Osteoporosis
Dental cavities
Impotence
Preeclampsia
Eclampsia
Weakened immune system
Bacterial or fungal infections

 

 

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Healthy muscle depends on having the right balance of magnesium, calcium, and potassium inside muscle cells. When magnesium levels are low, too much calcium gets inside. That overstimulates the cells and makes them jumpy. So, if you’re prone to Charley horses or muscle twitches, a magnesium deficiency could be why.

Here I will discuss 7 different types of magnesium and information on each so that you can make an informed decision on which supplement is best for you.

Magnesium Oxide

It is a common inexpensive supplement that’s used as an antacid and laxative. However, it’s not chelated, which makes it harder to absorb. Many oxide supplements contain more magnesium per pill (sometimes 60% more) to get the same absorption rate as other forms. Oxide is not the best source of magnesium, but it is very inexpensive and can be picked up just about anywhere. You can take it in small doses throughout the day.

Magnesium Citrate

It is combined with citric acid and may have a laxative effect in some cases when taken in high doses. Constipation can be very uncomfortable and even painful at times. Some people find relief from using magnesium citrate, a supplement that can relax your bowels and provide a laxative effect but is otherwise safe to use for improving digestion. It acts as a saline laxative that is thought to work by increasing fluid in the small intestine. It usually results in a bowel movement within 30 minutes to 3 hours.

Specifically Good For

Patients with chronic constipation, IBS, SIBO or other gastrointestinal problem

Patients with low serum magnesium levels – try to get an optimal level above 2.2 if testing serum magnesium

Patients with symptoms of muscle cramps, twitches, etc.

Magnesium Glycinate

Magnesium glycinate is a form of magnesium that is a good option for someone interested in taking a magnesium supplement. It is a form that is easy on the digestive system so it is less likely to cause diarrhea. Glycinate is highly absorbable. That means your body can make the most of it once it’s ingested. It has a calming effect on your brain due to the presence of glycine.

Specifically Good For

It can help relieve anxiety and promote better sleep, helps keep bones strong by maintaining healthy bone density. It helps control blood sugar in people with diabetes and may lower the risk of developing diabetes. It decreases abnormal heart rhythms. It can reduce premenstrual syndrome (PMS) symptoms.

Magnesium Malate

It is made from magnesium and the organic compound Malic Acid. It improves energy levels, reduces muscle pain. Malate may be helpful for conditions related to over-excitation of the neuromuscular system and is often utilized by people as a tonic by people looking for help with conditions such as Chronic Fatigue Syndrome and Fibromyalgia. This is my favorite magnesium to take and I do find relief for muscular aches and morning neck pain.

Magnesium malate also promotes the production of saliva, which helps control oral bacteria. Because of its antiseptic properties, magnesium malate is used in toothpaste and mouthwash.

Magnesium Orotate

It has orotic acid and some people use it for improving athletic performance and endurance. They say it’s beneficial for heart health and disease however, there is evidence suggesting a potential safety concern. Until more is known about the benefits and risks, it may not be the best magnesium to use unless you are under your doctor’s care.

Magnesium Chloride Oil

It is an oil form of magnesium that can be applied to the skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. I prefer gel form and use it each day by rubbing a dime size, half on my chest, by my heart and the rest on the bottom of my feet so that it can make its way through my body. Many people also use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

Magnesium Taurate

It is also known as magnesium ditaurate, is the magnesium salt of taurine, and a mineral supplement. Some of its common uses are fort stiffness/spasticity, insomnia, amyotrophic lateral sclerosis, fibromyalgia, generalized anxiety disorder, and magnesium deficiency.

In Conclusion

There are also foods high in magnesium such as pumpkin seeds, avocado, figs, bananas, spinach, chard, black beans, almonds, sunflower seeds, cashews peas, and flax seeds. As you see, there are many things that can be helped with magnesium. The dosage of magnesium to take depends on which kind you are taking. Although magnesium is a supplement, I call it my Personal Wonder Drug.

Do you take magnesium and If so, which kind? Let me know down in the comment section below.


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2 thoughts on “Which Magnesium Supplements Should I Take? Here’s 7 Choices

  1. Great article!
    I work as a midwife and we use a lot of magnesium in our ward to combat nausea, as well as using it as a laxative when needed! It’s such a powerful component in our bodies, and I was surprised to learn there are so many versions of magnesium! Anything you would recommend in particular for muscle spasms?
    All the best
    Melanie

    1. Hello Melanie, actually there are even more, but I find these to be some of the main ones. For muscle spasms I would suggest you might want to try a magnesium complex which has serveral types together. Many find relief from muscle spasms by taking a potassium supplement. Always check with your doctor first and thank you for reading my article.

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