Which Magnesium supplement is right for me?

Magnesium stands as a crucial mineral that must find its way into our daily dietary intake. Its significance lies in its involvement in excess of 300 enzymatic reactions and a multitude of biochemical pathways within the human body. Particularly during periods of elevated stress and heightened energy demands, its consumption increases swiftly. 

If sensations of depleted energy, suboptimal post-exercise recovery, the inability to unwind, or recurrent struggles with achieving restorative sleep prevail, it's highly probable that your magnesium levels warrant attention. Regrettably, conventional Western diets inadequately supply this indispensable mineral, leading to a daily deficiency for numerous individuals. 

The void can be mitigated by resorting to magnesium supplements; however, the abundance of choices in the market poses the subsequent challenge of prudent selection

Why do you get different magnesium forms in supplements?

Firstly, it's important to understand that magnesium is very chemically reactive and can't be taken on its own in a supplement - therefore it's usually attached to something else.*

You'll see this when you look at the label of your magnesium-containing supplement; it won't just say 'magnesium', rather it might say 'magnesium citrate', 'magnesium malate' or 'magnesium bisglycinate', etc

Here's 4 key factors to consider:

• Tolerability
• Bioavailability
• Size
• Additional benefits

Gaining an understanding of the specific magnesium variant employed in a product holds significance when contemplating the optimal magnesium forms for your needs. This is due to the inherent nature of magnesium, which is invariably bound to another substance.

For instance, the amalgamation of magnesium and oxygen yields magnesium oxide, while the interaction between magnesium and citric acid results in magnesium citrate. The diverse range of magnesium produce distinct effects on its absorption within your body and its functional mechanisms.

• Magnesium citrate
• Magnesium oxide
• Magnesium glycinate
• Magnesium malate
• Magnesium sulfate
• Magnesium chloride

Magnesium citrate

Magnesium citrate (also known as citric magnesium) stands as a variety of magnesium that has been combined with citric acid. As its name implies, this acid occurs naturally in citrus fruits, imparting them with a sour and tangy flavor.

Among the most prevalent magnesium types, magnesium citrate is largely attributed to its potential for higher bioavailability (enhanced absorption), as supported by scientific studies.

Now, what benefits does it offer? While commonly utilized by individuals with magnesium deficiencies, magnesium citrate also presents various other potential health advantages.

Indeed, magnesium citrate is often employed to address constipation due to its potential laxative effects. This could be attributed to its impact on the intestinal tract, coupled with its facilitation of the release and activation of specific hormones and enzymes.

Magnesium oxide

Magnesium oxide is classed as an inorganic compound of magnesium salt and oxygen. It has a white, powdery appearance and is often made into capsules or tablets.

While it’s not known for its use to help with magnesium deficiency, it is used to support with mild indigestion, heartburn and constipation.

Magnesium glycine (or magnesium biglycinate)

Magnesium glycine (or magnesium biglycinate) is formed of elemental magnesium and glycine – a type of amino acid. Glycine is believed to be the most important nonessential amino acid in humans.

It acts as a neurotransmitter in the central nervous system. Glycine magnesium is often used to support sleep issues and help with relaxation.  But it can also be used to help with the symptoms of PMS, memory function, muscle cramps and headaches

Magnesium malate

This particular variation of magnesium is created through the fusion of magnesium with malic acid, the compound responsible for the tangy taste found in certain fruits.

Notably, certain animal studies have indicated that it might offer greater bioavailability compared to several other magnesium forms, although further investigation is required for confirmation.

So, what benefits does it bring?

Similar to magnesium citrate, magnesium malate could potentially serve as a remedy for irregular bowel movements by acting as a laxative. This is theorized to occur by aiding in the attraction of water into the intestines, subsequently facilitating the movement of food within the gastrointestinal tract.

Magnesium Taurate

Magnesium Taurate contains the free form amino acid taurine, which is known to calm neural activity to promote relaxation and support recovery from depression. Magnesium and taurine work synergistically together to stabilise cell membranes through the central nervous system to maintain neurotransmitter balance which supports mood, energy and sleep. Taurine also helps to facilitate the passage of sodium, potassium and magnesium ions in and out of the cells to support healthy blood pressure, whilst also regulating blood sugar levels and acting as an antioxidant. This is a popular choice for cardiovascular support, relaxation and mental health.

Magnesium Threonate

Magnesium Threonate is reputed to be the singular magnesium variant capable of traversing the blood-brain barrier, thereby effectively elevating magnesium levels within the brain. The augmentation of brain magnesium content is believed to augment learning and memory capabilities, concurrently forestalling neural harm that could potentially culminate in memory impairment, depression, and anxiety. This capability stems from the role played by magnesium threonate in regulating synaptic plasticity, fostering the fortification of synapses - the interconnections between brain cells that facilitate neural communication. Consequently, this supplement emerges as a commendable aid for promoting cognitive performance and bolstering mental well-being.

Magnesium Sulphate

Moving on, we come to magnesium sulphate, which you might recognize better as Epsom salts. This compound emerges from the fusion of magnesium with sulfuric acid, culminating in the formation of small, colourless crystals. These crystals can be consumed as an oral supplement or utilized in baths as a transdermal supplement – in other words, they can be absorbed through your skin.

In the form of an oral supplement, it can be employed to counter magnesium deficiency and alleviate constipation. Nevertheless, its most prevalent usage occurs in bath scenarios, where it is believed to contribute to skin health. However, it's crucial to note that additional scientific exploration is necessary in this realm for further clarity.

Magnesium Chloride

Concluding our exploration of various magnesium varieties is magnesium chloride. This variant is formulated through the bonding of magnesium with hydrochloric acid.

Apart from serving as a means to augment your magnesium levels, it could potentially aid in regulating your blood sugar, enhancing sleep quality, and influencing mood.

Typically, magnesium chloride is ingested in tablet form or available as magnesium flakes designed for bath usage, similar to the application of Epsom salts!

Why is Magnesium Vital?

So, what prompts the inclination toward a magnesium oil spray or a leisurely soak in a bath brimming with magnesium-infused salts? What precisely is its purpose?

Magnesium plays a pivotal role across a spectrum ranging from hormone equilibrium to the sustenance of bone health.

Furthermore, your nervous system depends on magnesium for the transmission and reception of signals, while your muscles rely on it to uphold regular functionality. Additionally, it contributes to the alleviation of weariness and exhaustion.

Given the extensive array of bodily functions facilitated by magnesium, it comes as no surprise that the body necessitates substantial quantities of it.

Are Your Magnesium Levels Adequate?

Determining the necessity for a boost in magnesium intake can be challenging, as insufficient magnesium often doesn't manifest overt symptoms.

Nevertheless, certain demographic groups might be more susceptible to magnesium deficiency than others.

So in summary

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