Magnesium is an essential mineral that may play an important role in supporting good health.* It is involved in over 300 metabolic reactions in the body, including supporting muscle and nerve function, blood sugar levels, and blood pressure.* It may also help to produce energy, form DNA and RNA, and the antioxidant glutathione, and support the immune system.*
Different forms of magnesium
Magnesium can be found in a variety of forms, each with its own unique properties and benefits. Some of the most common forms of magnesium include:
- Magnesium oxide: This is one of the most common forms of magnesium found in supplements. It usually has a high percentage of elemental magnesium (about 60%). However, it might not be well absorbed by the body and might cause digestive discomfort.
- Magnesium citrate: This form of magnesium is created by combining magnesium carbonate with citric acid. It is usually well absorbed by the body and may be used as a laxative. However, it might also cause diarrhea and stomach upset in some individuals.
- Magnesium glycinate: This is a chelated form of magnesium, which means it is bound to glycine, an amino acid. The glycine component of magnesium glycinate makes it usually easier for the body to absorb and utilize the mineral.* This form is also considered to be gentler on the stomach than other forms of magnesium, making it a good choice for those who experience stomach upset when taking magnesium supplements.
- Magnesium lactate: Magnesium lactate is a chelated form of magnesium, which means it is bound to lactic acid. It is considered to be well absorbed by the body and is less likely to cause diarrhea and stomach upset than other forms of magnesium.
- Magnesium aspartate: This form of magnesium is created by combining magnesium with aspartic acid. It is considered to be well absorbed by the body and is usually less likely to cause diarrhea and stomach upset than other forms of magnesium.
- Magnesium threonate: Magnesium threonate is a new form of magnesium, which is considered to be highly bioavailable and able to cross the blood-brain barrier, making it a potential choice for those looking to help support cognitive function.*
Different magnesium formats
In addition to the forms of magnesium, there are also different formats of magnesium supplements that exist. Some of the most common formats include:
- Capsules: Magnesium supplements are available in capsule form, which is convenient and easy to take.
- Tablets: Magnesium supplements are also available in tablet form, which is also convenient and easy to take.
- Powders: Magnesium supplements are also available in powder form, which can be mixed with water or other liquids for easy consumption.
- Liquid: Some magnesium supplements are also available in liquid form, which can be taken by a spoonful or added to drinks.
When choosing a magnesium supplement, it's important to consider the form of magnesium and the format of the supplement.
Magnesium glycinate and magnesium threonate are considered to be the most bioavailable forms of magnesium and might be less likely to cause stomach upset.* It is also important to consider the format of the supplement, as some individuals may prefer capsules or tablets, while others may prefer powders or liquids.
It's also important to note that magnesium glycinate should be taken under the guidance of a healthcare professional, as taking too much can cause diarrhea, nausea, and abdominal cramping. It's also important to talk to your healthcare provider if you are taking any medication, as magnesium can have certain interactions.
In conclusion, magnesium is an essential mineral that may play an improtant role in many biological processes in the body. There are many forms of magnesium available in supplement form, and each form has its own unique properties and benefits. You can also read about electrolytes.
Some forms, such as magnesium oxide and magnesium citrate, might be less well absorbed by the body, while others, such as magnesium glycinate and magnesium theronate, are considered to be more bioavailable and might be less likely to cause stomach upset.*
When choosing a magnesium supplement, it's important to consider not only the form of magnesium but also the format of the supplement. Capsules, tablets, powders, and liquids are all common formats, and the right format will depend on personal preference and convenience.
It's also important to talk to a healthcare professional before taking any magnesium supplements, also because magnesium can interact with certain medications.
With the help of a healthcare professional, you can find the right form and format of magnesium supplement that will best meet your needs and support your overall health and well-being.*
Moreover, it's important to note that it's always best to get essential nutrients like magnesium from a balanced diet, rich in leafy green vegetables, nuts, seeds, and whole grains. However, for those who are deficient in magnesium or at risk of deficiency, supplements might be an option to consider with the help of a medical professional.*
In summary, magnesium is an essential mineral that may play a role in supporting health. Choosing the proper form and format of magnesium supplement can help the body have other access to this essential mineral.*
With the help of a healthcare professional, you can make an informed decision about which form and format of magnesium supplement is best for you.