Which Magnesium is Right for You?

Magnesium is an essential mineral involved in over 300 vital metabolic functions, including blood pressure regulation, nerve and muscle function, and energy production. 

While magnesium is found in many foods, such as nuts, legumes, and green leafy vegetables, many people don’t meet their daily magnesium needs. 

Types of Magnesium

If you’re looking to add more magnesium to your health regimen, there are many supplemental forms available. Here is a quick breakdown of the different types and how to choose the best one for you:

Magnesium carbonate

Magnesium carbonate is one of the many types of magnesium salts. It’s commonly used for digestive concerns, such as helping relieve occasional constipation or digestive discomfort.  

Magnesium citrate

Magnesium citrate, commonly found in citrus fruits, is bound to citric acid. It can have a slight laxative effect which may help keep you regular if you struggle with occasional constipation.

Magnesium oxide

Magnesium oxide is magnesium combined with oxygen. This type of magnesium is not well absorbed but has been found to help relieve some common digestive symptoms. 

Magnesium malate

Magnesium malate is commonly found in wine and fruit, which contributes an acidic flavor. It may be better tolerated and absorbed compared to some other types of magnesium used for general health purposes, as it doesn’t appear to have as much of a laxative effect. It may also help reduce muscle soreness.

Magnesium chloride

Magnesium chloride is a magnesium salt paired with chlorine. While chlorine on its own is toxic, the combination with magnesium neutralizes it. This type of magnesium is commonly used in topical creams and lotions meant to be used on sore muscles.

Magnesium lactate

Magnesium lactate is typically used as a preservative and flavoring in foods and is not as common in dietary supplements. If other types of magnesium cause digestive issues, magnesium lactate seems to be better absorbed and may be an alternative option. It may also be beneficial for stress management. 

Magnesium sulfate

Magnesium sulfate is also commonly called Epsom salt. This type of magnesium is added to warm water to help soothe sore muscles, relieve headaches, and promote relaxation. It is also the type of magnesium given intravenously in hospital settings. 

Magnesium gluconate

Magnesium gluconate is commonly used to treat magnesium deficiency. This type of magnesium is well absorbed and is less likely to cause a laxative effect when compared to other types. 

Choosing the Right Magnesium Supplement

If you’re looking for a magnesium supplement for sleep support, digestive health, stress, or overall wellness, aim to select a form that is bioavailable and meets your individual needs. When it comes to magnesium, always follow the dosage directions unless directed otherwise by your healthcare provider.

Our Garden of Life magnesium products are available in many different forms, from gummies to powders, to make it as convenient as possible to add to your health routine. Additionally, our commitment to quality, traceability, and sustainability can give you peace of mind when choosing the best supplements to fit your health. 

References:

1. Magnesium. (n.d.). Retrieved September 21, 2023, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2. Werner, T., Kolisek, M., Vormann, J., Pilchova, I., Grendar, M., Struharnanska, E., & Cibulka, M. (2019). Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. Magnesium Research: Official Organ of the International Society for the Development of Research on Magnesium, 32(3), 63–71.

3. Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S., Koc, B., Karakilic, A., Camsari, U. M., & Ates, M. (2019). Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? Biological Trace Element Research, 187(1), 128–136.

4. Noah, L., Dye, L., Bois De Fer, B., Mazur, A., Pickering, G., & Pouteau, E. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress and Health: Journal of the International Society for the Investigation of Stress, 37(5), 1000–1009. Magnesium Gluconate. (n.d.). Retrieved September 21, 2023, from https://medlineplus.gov/druginfo/meds/a601072.html