Different Types of Magnesium and Their Benefits

Magnesium is one of the most commonly recommended supplements, and for good reason. It plays a role in everything from bone strength and muscle function to mood, digestion, blood sugar balance, and even migraine support. But not all magnesium is the same — and the form you choose can make a big difference in how well it works for your body.

Many people don’t realize that there are various types of magnesium, and the one you take could impact your health goals. But with an informed approach, you will find the magnesium that’s right for you. This article will discuss different types of magnesium and their benefits, helping you to achieve optimal health.

Also be sure to browse the magnesium and magnesium glycinate sections on the Natural Healthy Concepts website to find high-quality supplements that produce the desired results.

What is Magnesium?

Magnesium is an essential nutrient for various functions in the human body. It is a crucial electrolyte that helps regulate the nervous system, muscles, and bones. The mineral supports healthy inflammation, enhances calcium absorption, regulates blood sugar, and may reduce stress and boost energy.

Types of Magnesium and What They Help With

Although you can experience similar benefits from different types of magnesium, some are better than others in addressing specific health concerns. The following section will explore the different types of magnesium and what they help with.

Magnesium Glycinate

Perhaps the most popular type of magnesium, this formula, bound to the calming amino acid glycine, is best for stress reduction and improved sleep. Glycine supports GABA activity in the brain, reducing nervous system activity to produce a soothing effect. It is also well-absorbed and gentle on the stomach.

Experts recommend taking 100 to 300 mg before bed for a more restful sleep.

Magnesium L-Threonate

This innovative magnesium binds with the vitamin C metabolite threonic acid. As the only form of magnesium to effectively cross the blood-brain barrier, it increases NMDA receptor activity in the brain, boosting synaptic density and cognitive performance. Research also finds it can break down adrenaline and other stimulating neurotransmitters to reduce stress and anxiety.

For best results, take 130-200 mg of magnesium L-Threonate daily.

Magnesium Oxide

Magnesium oxide combines magnesium and oxygen ions, drawing water into the intestines, softening the stool, and promoting bowel movements. Although it is an effective laxative, it is not highly bioavailable and therefore does not significantly improve overall magnesium stores.

This magnesium type is most effective when taken with water. A low-and-slow approach is recommended when seeking the optimal dosage.

Magnesium Citrate

This supplement combines magnesium with citric acid. As a citrus byproduct, it can support immunity, reduce inflammation, and boost antibody production. However, its real power lies in its mild laxative properties.

Compared with magnesium oxide, it is a less powerful laxative, so it may only be beneficial for mild digestive issues. However, it is more bioavailable and therefore, more helpful in boosting magnesium stores.

Although the laxative is mild, it could cause digestive issues and increased urgency to use the bathroom. Start with a low dose of 100-200 mg a day and drink plenty of water to improve its efficacy. Start taking it every other day rather than daily and consume it before bedtime to see results overnight.  

Magnesium Malate

Magnesium malate features magnesium and malic acid, which plays a role in cellular energy production. It supports energy, stamina, and muscle function, making it vital to athletes, fitness junkies, and anyone who experiences low energy.

Recommended doses range from 200 to 500 mg daily. Take it with food to avoid digestive issues.

Magnesium Taurate

This supplement offers a dose of magnesium and taurine, an amino acid that supports heart health and nervous system function. Taurine offers several heart-healthy benefits, including blood pressure regulation and heart rhythm stability, reducing the risk of heart disease. It also calms the nervous system, offering a soothing effect.

Average doses range from 125 to 500 mg daily. Magnesium taurate can be taken any time of day and is generally well tolerated.

Magnesium Chloride

This type of magnesium is bound to chloride, a salt extracted from brine or seawater, absorbed through the skin. The topical formula makes it ideal for anyone with a sensitive stomach who might experience digestive issues when using magnesium. It is typically available as a cream, oil, or spray, and may be effective in reducing muscle discomfort and soreness.

Topical products often feature 100 to 200 mg of magnesium and are typically gentle on the skin.

Magnesium Sulfate (Epsom Salt)

Many of us are familiar with Epsom salt, but not everyone knows that it contains magnesium and sulfate, a sulfur found in air and water. It is commonly added to baths to relieve sore muscles, aching joints, cramps, and other types of pain. Athletes often integrate it into their wellness routines.

For best results, add one to two cups to your bath and soak for 20 to 30 minutes.

Magnesium complexes are also available, offering multiple magnesium types for well-rounded results.

Magnesium Supplement Comparison Chart

The following chart lists the various types of magnesium and what they help with, making it simple to determine which is best suited to your health needs.

Benefits	Magnesium Type
	Glycinate	L-Threonate	Oxide	Citrate	Malate	Taurate	Chloride
Stress Reduction/ Improved Sleep	?	?				?
Well Absorbed	?			?	?		?
Gentle on the Stomach	?						?
Laxative			?	?
Pain Relief							?
Cognitive Function		?
Athletic Performance					?
Immunity				?
Heart Health						?

 

What to Look for in a Magnesium Supplement

The type of magnesium matters, but that is not the only factor to consider when choosing a supplement. Here are some other things to think about:

• Brand Name: Choose a brand with positive reviews and a good reputation in the health industry.
• Ingredients: Look at the ingredients to ensure the product does not contain any additives, fillers, allergens, or artificial colors.
• Third-Party Certifications: The best products will carry certifications from organizations such as the United States Pharmacopeia (USP) or the National Sanitation Foundation (NSF).

What are the Risks of Magnesium Consumption?

Although magnesium is generally beneficial, it can produce side effects. These are mostly related to digestion, including upset, stomach, diarrhea, vomiting, and nausea. Larger doses can lead to irregular heartbeat, low blood pressure, confusion, slow breathing, coma, and even death.

Magnesium is generally safe for children and women who are pregnant or breastfeeding, although dosage recommendations should be discussed with a doctor. It could present risks for people with bleeding disorders, as it slows blood clotting. Kidney conditions can make it difficult to clear magnesium from the body.

What are the Risks of Not Taking Magnesium?

A magnesium deficiency can cause symptoms such as muscle cramps, fatigue, and mood changes. In severe instances, it can even lead to muscle spasms, heart arrhythmias, and seizures.

You may be at risk for a deficiency due to the following conditions.

• High Stress: Stress can deplete magnesium stores, increasing the risk of deficiency.
• Gut issues impair absorption.
• Certain medications, such as diuretics, birth control, PPIs, and antibiotics, can eat into magnesium stores.
• Alcohol use disorders and diabetes increase the risk of a magnesium deficiency.

Additionally, soil depletion, which is prevalent today due to deforestation, urbanization, overgrazing, and intensive farming, means there is less magnesium in our food. Pay attention to your daily consumption to ensure you are getting enough.

Natural Healthy Concepts Offers Reliable Health Products

Purchasing supplements and other health products can be tricky, as FDA approval is not required. It’s imperative to purchase from a source you can trust.

Natural Healthy Concepts partners with reliable providers that use all-natural products. We offer a wide selection of personal care and wellness items that support optimal health. Browse our website or schedule a consultation with one of our practitioners to determine which products best suit your well-being.

FAQs

Can I take two different types of magnesium?

Yes, it is okay to take two different types of magnesium. However, it’s essential to monitor your overall dosage to avoid taking too much.

Magnesium taurate vs glycinate: which is best for my health needs?

Magnesium glycinate is best for stress reduction. Taurate may also reduce stress by aiding blood pressure regulation, but its main benefit lies in promoting heart health.

Is magnesium good for pregnancy?

Yes, magnesium is good for pregnancy as it supports nerve and muscle function, bone health, and may reduce the risk of preeclampsia and premature birth. Pregnant women should ensure they get enough magnesium in their diets. If they are lacking, they may want to talk to their obstetrician about supplementation.

Is it better to take a magnesium complex or magnesium glycinate?

A magnesium complex is recommended if you want the general health benefits magnesium provides. Magnesium glycinate is a better choice if you are specifically seeking stress relief and better sleep.

Can magnesium help lose belly fat?

Magnesium does not directly help with fat loss, but it can provide indirect support by reducing stress and inflammation, improving sleep quality, and enhancing insulin sensitivity. However, you are unlikely to see results unless you combine magnesium consumption with a healthy diet and exercise routine.