Magnesium supplements are incredibly effective ways to help support long-term health. Magnesium is utilized by the human body to provide nutrition on a cellular level and drive hundreds of important enzyme reactions. Proper supplementation with magnesium can ensure that you don’t develop a magnesium deficiency and help safeguard against other forms of chronic illness.
Different Types of Magnesium
Before you start gobbling down pills it’s important to note that not all types of magnesium are the same. Some forms of magnesium aren’t as readily absorbed by our bodies and ultimately just get wasted. Not only is this a waste of money but it also prevents adequate levels of magnesium from being absorbed properly. Knowing which types of magnesium are out there and the benefits they offer can help you ensure you’re getting the nutrition you need and not wasting your money on cheap supplements.
This form of magnesium is bonded to the amino acid glycine which allows it to be much more absorbed than other forms. Glycine is known to help promote calm nerves and support cognitive health as well. This type of magnesium is often recommended for those seeking to correct a deficiency or those looking to help sleep better.
Top Pick: Pure Encapsulation’s Magnesium Glycinate
This form of magnesium is a combination of malic acid and magnesium and is regarded as being optimal for those looking to support energy production and healthy muscle function. A related form of this type of magnesium is named DiMagnesium malate and contains two molecules of magnesium for every molecule of malic acid—roughly a 25% composition by weight.
This form consists of magnesium and citric acid and is one of the most common types of magnesium found in supplements. What little research exists to compare the bioavailability of the different forms of magnesium often puts this form among the top. This form is taken when minor doses are needed over a long period of time or for the treatment of constipation.
Top Pick: Magnesium Citrate from Thorne Research
This form is common to low-cost magnesium supplements but is known to be very poorly-absorbed. The best use for magnesium oxide is in alkalinizing drinks meant to calm nerves and soothe upset stomachs. For the purpose of ensuring optimal levels of magnesium, it’s pretty worthless. Avoid unless you just want to create a healthy fizzy drink or keep your electrolytes balanced during workouts.
This type of magnesium is one of the lesser-known types on the market. It’s a patented form that’s heralded as being the best magnesium from cognitive function—often considered alongside other Nootropic compounds such as glycine, GABA, and even Phosphatidylserine. The research supporting such claims is produced by the same company that owns the patent, so buyer beware.
Top Pick: Neuro-Mag by Life Extension
Get Tested & Get Advice
Research suggests that nearly 150 Million Americans may be suffering from inadequate magnesium levels. This is an alarming statistic, considering how integral magnesium is to the healthy function of our bodies. Early warning signs of a magnesium deficiency can include tremors, insomnia, constipation, and hypertension. Being as deeply involved in our bodies’ many intracellular processes as it is—magnesium deficiencies can often cause unpredictable side effects. For this reason, above all others, it’s recommended to get your magnesium levels checked at least once a year. This is a simple blood test that can be added to those done routinely during physicals. Fortunately, there are little side effects noted from taking magnesium supplements so it’s safe to play around usually.
Magnesium deficiencies are no joke—they are alarmingly prevalent and potentially disastrous in how they might affect us. There are many magnesium supplements on the market that each offers unique benefits when compared to one another. Dimagnesium Malate is often recommended because it’s such a dense, well-absorbed form, but others such as citrate and threonate also have their places as well. Taking proper care to ensure you maintain healthy magnesium levels can help promote a healthier and better-feeling you for years to come.