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Types of Magnesium: Differentiating Between the Best and the Worst

Photo By Stephan Popov


Magnesium is the fourth most abundant mineral in the body.

It is involved in numerous body processes, including at least 300 metabolic reactions that are vital for human health, blood pressure regulation, energy production, muscle contraction, and nerve signaling (1).

However, magnesium deficiency is linked to various illnesses, including heart disease, type 2 diabetes, migraines, and mood disorders (2).

Magnesium is present in many natural whole foods like legumes, green leafy vegetables, seeds, and nuts; over two-thirds of Westerners need some supplements to meet their magnesium needs (1).

To be able to meet up with their daily magnesium needs, many people are compelled to use supplements. However, knowing which one best suits, your needs can be challenging since there are multiple versions of magnesium supplements.

This article will differentiate between the best and the worst forms of magnesium.

The best forms of magnesium

1. Magnesium citrate

Magnesium citrate is a basic form of magnesium that binds with citric acid. Citric acid is usually found in citrus fruits. It is responsible for the tart, sour flavor of citrus fruits. Citric acid produced artificially serves best as a preservative. However, it is also used in the food industry to enhance flavors (3).

Magnesium citrate is so common that it can be purchased without restriction in stores worldwide or online.

Several studies suggest that magnesium citrate is the most bioavailable form of magnesium. It is easily absorbed in your gastrointestinal tract (4). Because of its fast absorption, magnesium citrate can be potentially suitable for preventing headaches, constipation, and nocturnal leg cramps.

Magnesium citrate is taken orally. It has a natural laxative effect and is sometimes used at high doses to treat constipation.

Magnesium citrate is claimed to help relieve symptoms associated with anxiety and depression. However, more studies are needed to validate these claims (5).

2. Magnesium glycinate

Magnesium glycinate is formed from glycine, an amino acid, and elemental magnesium.

The body employs glycine in protein production. Glycine also occurs in meat, fish, dairy, legumes, and other protein-rich foods.

Glycine is a standalone supplement to improve sleep and treat various inflammatory conditions, like diabetes and heart disease (6).

The body absorbs magnesium glycinate with ease. This form of magnesium may also have some calming effects. It may help reduce depression, anxiety, insomnia, and stress. However, it is essential to note that there is limited scientific evidence on these uses, thus leaving room for further studies (7).

3. Magnesium L-threonate

Magnesium L-threonate is formed from the combination of magnesium and threonic water. Threonic water is a byproduct of the metabolic breakdown of vitamin C (8).

Magnesium threonate is easily absorbed. In addition, animal studies suggest that magnesium L-threonate may be highly effective for boosting magnesium concentrations in the brain cells (9).

Magnesium threonate benefits brain health and may help manage some brain disorders, including age-related memory loss and depression.


4. Magnesium orotate

Magnesium orotate contains orotic acid. Orotic acid is a natural substance that facilitates the construction of DNA and other genetic materials in your body (10). It is easily absorbed (11).

Early studies suggest that magnesium orotate may promote heart health due to the unique role of orotic acid in energy production pathways in the blood vessel tissue and the heart (11).

This explains its popularity among fitness enthusiasts and people with heart disease.



5. Magnesium taurate


Magnesium taurate contains taurine. Taurine is an amino acid.


Studies indicate that adequate intake of taurine and magnesium helps regulate blood sugar. This form of magnesium may therefore promote healthy blood sugar levels (1213).


Taurine and magnesium also keep blood pressure at healthy levels (14, 15).



Takeaway

When taking magnesium, it is essential to take it alongside vitamin D3 or B6. This is because both vitamins support the absorption of magnesium.


Disclaimer: Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.

Dr. Brett Berner is holding SERENE — Magnesium Threonate supplement

Our office, Foundation Chiropractic, has a magnesium-threonate product called SERENE. Our patients love how it calms their minds and helps them get the best sleep ever.

Please email us at admin@foundationlutz.com and mention this email for an exclusive $5 OFF your first container.

SERENE — Helps Promote a Restful Night’s Sleep*

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