The Ins and Outs of Magnesium…

Magnesium is the fourth most abundant mineral in our bodies and therefore it makes sense that it’s an essential mineral for our overall wellbeing. Did you know there are different forms of magnesium that are responsible for a variety of functions with the body? While some people choose to take magnesium to help with exercise recovery and muscle pain management, others choose to supplement with magnesium to improve bowel function or even to promote a more restful sleep.
There are several key symptoms that may indicate low blood levels of magnesium that may be worth addressing with a suitable supplement.

These include (but are not limited to):

  • Muscle cramps and spasms
  • Low mood or anxiety
  • Sleeplessness or insomnia
  • Hypertension (high blood pressure)
  • Constipation
  • Hormonal imbalances
  • Poor energy levels
  • Restless legs
  • Eye twitches

Here we explore 9 different forms of magnesium and their most common uses

Magnesium glycinate:
This form of magnesium has optimum bioavailability and is therefore well tolerated by the digestive system. It seems the least likely of all forms of magnesium to cause loose bowels and is of particular use as a calming and sedative sleep promoter. Best taken before bed to promote a restful sleep.

Magnesium citrate:
In opposition to glycinate, magnesium citrate is often used to treat constipation, however, is also highly absorbable one of the best forms to boost low blood levels of magnesium. Just be aware of the possible laxative effect of this form when supplementing.

Magnesium chloride:
Although this form of magnesium can be taken in tablet form, it is often mixed with water to make magnesium oil for topical use. The skin is a highly absorbent organ and when magnesium oil is used daily, may help prevent and treat muscle spasms and cramps as well as treat skin disorders such as eczema, dermatitis, and acne.

Magnesium oxide:
Magnesium oxide is poorly absorbed by the digestive tract and is generally not used to increase magnesium levels in the body. Instead, it is often found in heartburn preparations where it can be especially beneficial at reducing symptoms of heartburn and acid reflux.

Magnesium sulfate (Epsom salts)
This form of magnesium is most often found in the pantry under the name of ‘Epsom Salts”. Traditionally Epsom Salts are dissolved in a bath or a foot bath to provide relief from muscle soreness, aches and pains.

Magnesium orotate:
Most often associated with improved athletic performance thanks to orotic acid; a naturally occurring substance that may help extend strength and endurance workouts. Orotate may also assist heart health by improving energy production pathways in heart and blood vessel tissue.

Magnesium aspartate:
Aspartate is an amino acid that works with other minerals such as zinc, copper, iron and magnesium to enhance absorption in the body. It is therefore a well-tolerated form and may work well to boost low magnesium levels in the blood.

Magnesium lactate:
Magnesium lactate is formed by combining magnesium and lactic acid, which your muscles and blood cells naturally produce (especially after intense exercise). This form of magnesium is highly absorbed by the digestive tract which means it can be a more suitable option for those needing to take larger doses at a time. It can be useful for boosting blood magnesium levels, decreasing leg cramps (particularly during pregnancy) and providing pain relief for women during their menstrual cycle.

Magnesium L-threonate:
This form of magnesium has been found to be more absorbed by brain tissue than other forms of magnesium. This neurotropic affect may be useful in treating disorders affecting the brain such as anxiety, low mood, and age-related memory loss.

Many supplemental forms of magnesium contain a combination of the above-mentioned forms of magnesium to address health on a more holistic level. Please come in and speak to our friendly staff for more information on our magnesium supplements available in store or online.

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