Many of us are familiar with magnesium, a mineral that supports sleep, heart health, bone health, mood, and blood glucose levels, to name a few. But did you know there are several types of magnesium on the market? As a result, some may ask, which magnesium is right for me?
This article will explore the various magnesium types and answer questions like which magnesium is best for weight loss and which magnesium is best for sleep. We’ll even provide information on dosing and the best time of day to take magnesium. Get ready to learn everything you need to know about this diverse supplement.
What is Magnesium?
Magnesium is a mineral in the body also found in various foods, supplements, and medicines. It is a cofactor in over 300 enzyme systems that regulate various functions. The mineral plays a role in:
- Protein synthesis
- Blood pressure regulation
- Blood sugar regulation
- Energy production
- Hormone regulation
- Muscle and nerve function
What are the Different Types of Magnesium?
- Magnesium Citrate: Bound with citric acid, commonly found in fruits, and highly bioavailable, it treats constipation, anxiety, and deficiencies.
- Magnesium Oxide: Combines magnesium and oxygen, is not highly absorbable, and it treats digestive issues.
- Magnesium Chloride: Includes chlorine, an unstable element that combines with other elements to form a salt; well-absorbed and is often included in topicals to soothe sore muscles.
- Magnesium Lactate: Bound with lactic acid, it is easily absorbable and tolerable, as well as treats stress and anxiety.
- Magnesium Malate: Includes malic acid, well absorbed, and treats fibromyalgia and chronic fatigue syndrome.
- Magnesium Taurate: Contains the amino acid taurine, well absorbed, and may help regulate blood sugar and blood pressure.
- Magnesium L-threonate: Combines magnesium and threonic acid, a derivative of vitamin C, easily absorbed, and increases magnesium concentrations in the brain cells to manage Alzheimer’s, depression, and age-related memory loss.
- Magnesium Sulfate: Combines magnesium, sulfur, and oxygen, commonly known as Epsom salt, and can be added to the bath to relieve sore muscles.
- Magnesium Glycinate: Formed from magnesium and the amino acid glycine, it is highly absorbable, may improve sleep, reduce anxiety, and treat some inflammatory conditions.
- Magnesium Orotate: Includes orotic acid, a natural substance involved in the construction of the body’s genetic material, is highly absorbable and promotes heart health, and energy.
Which Magnesium is Best for Sleep?
So, which magnesium is best for sleep? Magnesium glycinate is the best option.
Magnesium benefits sleep by activating GABA receptors in the brain to relieve muscle tension and promote relaxation. It also supports the production of melatonin, a hormone that plays a key role in the sleep-wake cycle. The mineral also modulates the activity of serotonin and dopamine, which support mood and sleep, and may help reduce cortisol levels.
Although all magnesium may support sleep, magnesium glycinate is recommended for this purpose because glycine also has sleep-promoting characteristics. It acts as a neurotransmitter that promotes sleep and relaxation. Magnesium glycinate is also highly bioavailable.
Which Magnesium is Best for Weight Loss?
If you wonder which magnesium is best for weight loss, magnesium citrate and glycinate may be your best options.
Magnesium citrate is recommended because it is highly bioavailable and can help with digestion and constipation, potentially providing weight loss benefits. Magnesium glycinate has calming effects and supports stress relief, potentially supporting weight loss. It may also play a role in muscle function.
Best Time of Day to Take Magnesium
The best time of day to take magnesium varies depending on your health needs. If you are taking magnesium to promote energy, regulate digestion, and reduce stress, take it in the morning. People taking magnesium for sleep support should take it at night.
A Mayo Clinic article provides additional dosing information. Doses vary depending on age and pregnancy status, but adult and teenage males should generally consume 270 to 400 mg daily. In comparison, adult and adolescent females should consume 280 to 300 mg daily. It’s best to take magnesium with food as doing so aids absorption.
What are the Best Magnesium Supplements?
Now you know which type of magnesium to take, but with so many products on the market, it can be challenging to determine the best brands. Here are some recommendations:
- BIOptimizers Magnesium Breakthrough: BIOptimizers creates products that support the body’s natural functions and overall well-being. Magnesium Breakthrough contains seven types of magnesium to reduce stress and support sleep, immunity, energy, bones, muscles, and heart health.
- Vital Nutrients Magnesium Glycinate/Malate: Vital Nutrients provides health products that are rigorously tested for quality. Magnesium Glycinate/malate is gentle on the stomach and supports calcium absorption, bone health, and cardiovascular function.
- Natural Healthy Concepts Optimal Magnesium 250 mg: Natural Healthy Concepts offers health products that help people achieve their wellness goals. Their Optimal Magnesium contains magnesium lysinate glycinate and magnesium malate to support heart health, bone health, enzymes and metabolism, and blood sugar regulation.
- Codeage Liposomal Magnesium L-Threonate: Codeage provides health products focusing on quality and purity. Their Magnesium L-Threonate features a patented mineral formula that supports protein synthesis, glucose control, and nerve function. The liposomal delivery offers optimal absorption.
With so many magnesium types to choose from, there is bound to be one to suit your needs. The biggest challenge may be determining which is best. Hopefully, the information in this article will guide you in the right direction and help you achieve a higher sense of well-being.
FAQs
What vitamins cannot be mixed with magnesium?
When taken simultaneously, magnesium may interfere with calcium, iron, and zinc absorption. It may also interact with certain medications, such as thyroid medications and diuretics. Talk to a physician to determine how it will affect your wellness regimen.
Is there a downside to taking magnesium?
Magnesium may cause side effects, the most common being an upset stomach or diarrhea. It may also interfere with calcium absorption and cause a calcium deficiency.
What organ is most affected by magnesium?
Magnesium affects every organ in the body, especially the heart, muscles, and kidneys. It also contributes to bone and dental health.
