Magnesium Supplements

What Are the Health Benefits of Magnesium Supplements?

Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body.Magnesium is a vital nutrient in your body that is very abundant, especially in your bones. Its many functions include supporting muscle and nerve function, bone formation, energy production, regulating blood pressure and blood sugar, and supporting the immune system. It may also reduce your risk of health conditions such as heart disease, migraine, and depression.

Magnesium is a mineral and is an important supplement for people with chronic pain. It’s involved in hundreds of cellular processes, and can be thought of as a natural muscle relaxer. Magnesium can be helpful with muscle pain and stiffness, nerve pain, and migraines.

Magnesium may also lower fracture risk, improve muscle strength, and slow the advancement of sarcopenia, a loss of muscle mass that occurs with age. In addition, it’s important for immunity and is being studied, along with vitamin D, as a therapy to help patients fight COVID-19.

Magnesium Can Reduce Inflammation

We often think of inflammation as just the acute swelling experienced after an ankle sprain or a bad bruise, but chronic low-grade inflammation is actually at the root cause of many diseases such as cardiovascular diseases, arthritis, and obesity. It can result in gut barrier damage, poor diet, and stress, among other things. Low levels of magnesium have also been shown to be linked to higher levels of inflammation. Getting a sufficient amount of magnesium is one way to reduce inflammation in your body and lower your risk of associated chronic diseases.

Magnesium Can Prevent Migraines

Research shows that low levels of magnesium can trigger migraines because a deficiency or low amount of magnesium causes constriction of the blood vessels in the brain, which can result in a pounding headache or even a migraine. Studies have found that for migraine sufferers, ensuring magnesium intake can reduce the frequency of migraines by an average of over 40%.

Some research has shown that people with osteoarthritis or rheumatoid arthritis may benefit from magnesium in their diet or as a supplement. Since arthritis can cause inflammation, magnesium's anti-inflammatory effects might help some people with the condition.

There are several forms of magnesium available. Magnesium citrate and magnesium hydroxide (AKA Milk of Magnesia) are laxatives, and are not effective as supplements. Magnesium oxide is the most commonly available form, but might also have a laxative effect in some people. Epsom Salts are magnesium, and warm baths or soaks with Epsom Salts provide magnesium that is absorbed through the skin, so there is no risk of stomach or bowel upset. As a bonus, the warm water can be soothing to a painful body. Other oral forms of magnesium that may be less likely to have a laxative effect are magnesium gluconate, glycinate, aspartate, maleate, and salicylate. It is best to take magnesium with food.

*Bath Salts can be purchase on this website. Pre-made to fit your needs.

Types of Magnesium

There are at least 11 different magnesium types that can be taken in supplement form, used topically, and found in food. Specific types of magnesium can be recommended for certain conditions. There are pros and cons for different kinds of magnesium, such as how well the body absorbs them. Different types of magnesium may be better for your needs than others.

Magnesium Citrate

Magnesium citrate is a widely used type of magnesium in salt form and is often recommended to treat constipation. Magnesium citrate has a laxative effect that flushes you out.

Magnesium citrate often comes in powder form that is mixed with liquid to take orally. Taking magnesium citrate for constipation may increase the number of bowel movements that occur and soften stool but should only be used for a maximum of one week unless your doctor says otherwise.

Magnesium citrate is used to empty the colon in preparation for a colonoscopy or other procedures.

Magnesium Oxide

Magnesium oxide is also a salt that is a combination of magnesium and oxygen. It is typically found over the counter in powder, tablet, or capsule form. It also comes as a liquid preparation in milk of magnesia, which is often used for relieving constipation.

Heartburn relief and stomach upset are other reasons why people use magnesium oxide. Sometimes people use magnesium oxide as a dietary supplement if they cannot get enough magnesium through their diet.

Magnesium Aspartate

Magnesium aspartate is a combination of aspartic acid and magnesium, which forms a salt. It's one of the more easily absorbed forms of magnesium available as a dietary supplement.

Magnesium aspartate is often combined with zinc as a way to increase serum testosterone levels.

Magnesium Chloride

Magnesium chloride, a mixture of magnesium and chlorine, is found naturally in seawater and salt lakes. It is often used to help increase magnesium levels in people who are deficient in the mineral.

You can find magnesium chloride in tablet or capsule form or as flakes that can be placed in the bath or used as a foot soak.

Magnesium Lactate

Magnesium lactate is a salt that’s formed from combining magnesium and lactic acid. Your muscles and blood cells naturally produce magnesium lactate, and your digestive system easily absorbs it. Because this form of magnesium is easily absorbed, it is an excellent option for people who need to take large doses since it is better tolerated than some other types.

Magnesium lactate is often recommended for heartburn, indigestion, or upset stomach.

Supplementing with magnesium lactate can help replete a magnesium deficiency, alleviate leg cramps in pregnant women, and provide pain relief during your menstrual cycle.

Magnesium Malate

Magnesium malate is a salt compound made of magnesium and malic acid.

Magnesium malate may be used to treat conditions that over-excite the neuromuscular system, like chronic fatigue syndrome and fibromyalgia, helping to reduce pain and soreness.

Magnesium L-Threonate

Magnesium L-threonate is formed from combining magnesium with threonic acid, a water-soluble substance that comes from the breakdown of vitamin C. This salt form of magnesium is absorbed readily and may significantly increase magnesium levels in brain cells.

Because of its ability to significantly increase magnesium levels in the brain, magnesium L-threonate has been studied to treat depression, stress, mood, sleep issues, and Alzheimer's.

Magnesium Taurate

Magnesium taurate contains a magnesium ion and taurine, which is an amino acid. Both taurine and magnesium help regulate blood sugar, and supplementing with magnesium may keep your blood sugar levels within a healthy range.

Preventing high blood pressure is another reason why you might take magnesium taurate. Some preliminary animal studies have shown magnesium taurate to reduce hypertension.

Magnesium Sulfate

Magnesium sulfate This form of magnesium is also known as Epsom salt. It’s made from a combination of magnesium, sulfur, and oxygen. People often use Epsom salts in a bath to relieve soreness and achy muscles or promote stress relief.

Magnesium Glycinate

The amino acid glycine combines with magnesium to form magnesium glycinate. On its own, glycine is popular as a sleep aid and is sometimes used to treat inflammation and related conditions like diabetes.

Magnesium glycine may have stress-relieving or calming abilities that reduce the effects of anxiety, depression, sleep disturbances, and stress.

Magnesium Orotate

Magnesium orotate combines magnesium with a material utilized for creating genetic material, called orotic acid. Orotic acid transports magnesium to the cells and is also an antioxidant.

Magnesium orotate has been primarily studied for heart health and energy production.

Best Types of Magnesium Supplements to Take

There are several types of magnesium supplements, and some may be better than others for your health concern. Talk to you doctor about the right magnesium for your body and health.

You can buy a Magnesium Triple Complex (malate, glycinate, citrate), which has a blend of three unique magnesium types, and provides a greater range of benefits, increases energy levels and better sleep. Look for one that features several forms of magnesium including chelate which has a high rate of absorption.

The best food sources for magnesium include: nuts, spinach, dark leafy greens, bananas, dark chocolate, quinoa, fatty fish like salmon, brown rice and soy.