When we talk about magnesium types, it’s high time you started taking the right one. Don’t worry, just read the article through, and you’ll learn everything you need to know about this important nutrient.
What is magnesium?
Magnesium is the 4th most abundant element on the earth, and the 9th in the universe as a whole.
Magnesium is a mineral involved in almost every physiological process in the human body, from muscle relaxation and proper muscle movement to normal hormone processing.
Magnesium is well-known in the food-supplement industry for its great health benefits. It has been found in over 300 biochemical processes, and it plays a key role in energy release, which obviously makes it crucially important for all cellular processes and functions.
Types of magnesium
Type 1: Magnesium citrate is good for stool loosening
This is a commonly-used form that has good bioavailability. It is also rapidly absorbed by the digestive tract. It can be obtained through many food supplements, and stays a good option for magnesium reinforced intake.
Type 2: Magnesium aspartate is good for fatigue elimination and muscle sensitivity
Magnesium aspartate fights fatigue and reduces muscle hyper-excitability. Magnesium and aspartic acid are critical players in cellular energy production.
Type 3: Magnesium glycinate
It is a well-known calming amino acid. The combination has good bioavailability, and does not have a laxative effect since glycine is actively transported through the intestinal wall.
Type 4: Magnesium malate is good for fibromyalgia, muscle pain and tender points
It is another well-known combination that has been studied for its use in fibromyalagia cases. Some malate is a substrate in the cellular energy cycle, and it can help improve ATP production. There has been some preliminary evidence that it may reduce muscle pain and tender points in patients with fibromyalgia.
Type 5: Magnesium orotate is good for heart failure, angina pectoris; exercise
Orotates can penetrate cell membranes, enabling the effective delivery of magnesium ion to the innermost layers of the cellular mitochondria nucleus. Orotates themselves increase the formation of RNA and DNA, which can help repair heart cells, and thus improve function. The combination has been shown to improve heart failure, symptoms of angina and exercise performance in clinical trials.
Type 6: Magnesium taurate for cardiovascular enhancement, insulin sensitivity, and calming
It has blood pressure reducing effects, and can stabilize nerve cells, it can improve the contraction of the heart muscle, and also has an anti-thrombotic effect.
Type 7: Magnesium-L-threonate is a ‘super food’ for your brain
This form of magnesium has recently been showed to improve mnemonic ability and overall brain function. One preliminary study found that it significantly enhanced both short-term and long-term memory, boosting scores by 15% for short-term memory, and 54% for long-term memory. It appears that magnesium-L-threonate is a highly absorbable form of magnesium that can improve your wits.
What can magnesium deficiency be prescribed to?
The problem with this valuable mineral is that most people do not have sufficient levels of it for their optimal health. There are a few reasons for this:
One is the gradual depletion of nutrients in the cultivating soils, which has left many vegetables with lower levels of magnesium. Another contributing factor is conditions like IBS, or Crohn’s disease, and medications like Protons pump inhibitors and diuretics.
In supplemental form, magnesium is most commonly found in multivitamins, and particularly in over-the-counter laxatives. Absorption is a completely separate concern. Magnesium itself is very poorly absorbed. Only 45% of it is being absorbed at best and 35% at worst.
Note: The rule of thumb for magnesium supplements is to take them on an empty stomach.
In this way they don’t have to compete with anything else to be absorbed into your system.
These are the best ways for magnesium intake:
- through the skin, that is through having Epsom salt baths, and through applying magnesium lotions, gels or oils.
- orally, that is taking magnesium citrate through the mouth rather than through injection, since it is the best-absorbed form of magnesium.
Health benefits of magnesium:
- It keeps heart rhythm regular
- It maintains normal muscle function
- It maintains nerve function
- It maintains bones health
- It supports a healthy immune system
Magnesium is also “clever” at fighting these conditions:
- Chronic pain
- Cardiovascular disease
- Muscle cramps
- Restless leg syndrome
- High blood pressure
- Chronic stress