Not All Magnesium Is the Same

Magnesium seems to be everywhere lately. It is commonly recommended for sleep, muscle cramps, stress, constipation, and exercise recovery, but when you look at the supplement aisle, you quickly realize there is not just one type.

Magnesium is an essential mineral involved in hundreds of processes throughout the body, including muscle and nerve function, blood-sugar and blood-pressure regulation, energy production, and bone health. It is naturally found in leafy green vegetables, nuts, seeds, and legumes.

All magnesium supplements provide magnesium, but the compound attached to it can influence its absorption, digestive effects, and why someone might choose it.

Common Forms of Magnesium

Magnesium glycinate is magnesium bound to the amino acid glycine. It is generally well tolerated and less likely to cause diarrhea than some other forms. It is often taken in the evening because it is commonly used to support relaxation, sleep, and normal muscle function.

Magnesium citrate is relatively well absorbed but can also draw water into the intestines. This makes it useful for people looking for occasional bowel support, although it may cause loose stools in some individuals.

Magnesium oxide is an inexpensive and widely available form. Although it contains a high percentage of elemental magnesium, it is not absorbed as efficiently as several other forms. Because much of it remains in the digestive tract, it may also have a laxative effect.

Magnesium malate combines magnesium with malic acid, a compound involved in normal energy production. It is frequently marketed for energy, muscle function, and exercise recovery, although research has not established that it is superior to other well-absorbed forms.

Magnesium chloride is available in oral supplements as well as topical sprays, lotions, and bath products. Oral magnesium chloride can be used for general supplementation. Topical products are often promoted for sore or tense muscles, but evidence that significant amounts of magnesium are absorbed through the skin remains limited.

Magnesium L-threonate is marketed primarily for memory, cognition, and brain health. Early research is interesting, but the evidence in humans is still developing. It is also considerably more expensive than most other forms.

Which Form Is Best?

There is not one magnesium that is best for everyone. The right option depends on why you are taking it, how your digestive system responds, your health history, and any medications or supplements you currently use.

When comparing products, check the Supplement Facts label for the amount of elemental magnesium. This is the amount of actual magnesium provided, not the total weight of the entire magnesium compound.

Magnesium Options at Root Function Health

Two products we commonly use at Root Function Health are Pure Essence Ionic-Fizz Magnesium Plus and Pure Essence Ionic-Fizz Super D-K Calcium Plus.

Magnesium Plus provides 300 mg of magnesium per serving, along with vitamin C, B vitamins, zinc, potassium, boron, and other trace minerals. It can be a convenient choice for someone seeking magnesium with broader nutritional support.

Super D-K Calcium Plus also provides 300 mg of magnesium, along with calcium, vitamin D3, vitamin K2, and additional vitamins and minerals. We like this combination because magnesium, calcium, vitamin D, and vitamin K each play a different but complementary role in maintaining healthy bones.

More Is Not Always Better

Although magnesium is essential, not everyone needs a high-dose supplement. Too much supplemental magnesium may cause diarrhea, nausea, or abdominal cramping. Magnesium can also interfere with the absorption of certain medications, and people with impaired kidney function should speak with a healthcare professional before supplementing.

The goal is not necessarily to find the supplement marketed as the "best" magnesium. It is to find the form and amount that make sense for your body and your reason for taking it.

If you are not sure which form is right for you, our functional medicine team in Gardner, KS can help you choose an option based on your diet, symptoms, health history, and wellness goals. Start that conversation with Root Function Health.

References:

• National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.
• National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Consumers.
• Pure Essence Laboratories. Ionic-Fizz Magnesium Plus and Ionic-Fizz Super D-K Calcium Plus supplement information.