Magnesium is one of the most common minerals found in supplements. It's essential for many of the functions in the human body. A clinical study provides evidence of magnesium's support in over 300 metabolic processes, including strengthening muscles and bones, supporting the nervous system, regulating blood pressure, and boosting overall immunity. It's also of huge importance for normal bone function and energy production.
Besides being available as a supplement, magnesium is found in a wide range of foods. It's present in whole grains, leafy greens like spinach and chard, dark chocolate, nuts like almonds, cashews and peanuts, seeds, and much more. The mineral also boosts the synthesis of vitamin D, which is likewise a substance with an irreplaceable role for the body.
There are more than 11 types of magnesium, and since there's a huge range of magnesium supplements on the market, how can we judge which one is right for us? Let's introduce you to some of the most common forms of magnesium and what each one is good for.
For the cardiovascular system
Magnesium chloride
What is it? Magnesium chloride is a compound of magnesium and chlorine. It occurs frequently in nature, for example in seawater, mixed in with other salts. Experts believe it has a higher absorption rate in the body than most other forms.
What are the benefits? It helps with issues related to the blood vessels and the heart. It works by thinning the blood, supporting normal function of the heart muscle, and helping prevent high blood pressure. It also helps lower stress levels.
Magnesium orotate
What is it? Magnesium orotate is a supplement with a high magnesium content that's absorbed considerably easily.
What are the benefits? It supports heart function, increases endurance during strength training, and lowers the risk of cardiac arrhythmias. Unlike most other forms of magnesium, orotate isn't associated with stomach upset as a side effect.
For stomach issues
Magnesium citrate
What is it? This type of magnesium is a compound of citric acid and magnesium carbonate.
What are the benefits? It's one of the most commonly used forms of magnesium in supplements because it's easily absorbed by the body. The main function of magnesium citrate is to relieve severe constipation and difficult digestion, as it has the property of stimulating the intestines to release water.
Magnesium lactate
What is it? The human body naturally produces magnesium lactate, which is a mix of magnesium and lactic acid.
What are the benefits? Taking this supplement eases the painful symptoms of premenstrual syndrome and stomach discomfort, and can also help reduce swelling in the legs.
For supporting the nervous system and the brain
Magnesium L-threonate
What is it? This form was developed and tested at the Massachusetts Institute of Technology (MIT), and is essentially a compound of magnesium with threonic acid.
What are the benefits? Its main application is supporting brain health. It crosses the blood-brain barrier easily, and multiple studies show that it's specifically magnesium L-threonate that helps saturate brain cells with magnesium. It improves „communication“ between neurons and stimulates the creation of new cells. It could be useful in tackling a number of conditions such as short-term and long-term memory loss and Alzheimer's disease.
Magnesium glycinate
What is it? Magnesium glycinate is made up of a complex of magnesium and the amino acid glycine. It has a high degree of bioavailability, meaning it's easily absorbed.
What are the benefits? Glycine is known for helping with insomnia, and combined with magnesium it's effective for anxiety, stress, intrusive thoughts, and fatigue. This form is one of the most favored by users, as it successfully addresses magnesium deficiency in the body thanks to its ability to be absorbed quickly. The supplement Smidge Evening Magnesium contains a concentrated dose of magnesium combined with glycine, supporting both restful sleep and a bright start to your day.
For the overall wellbeing of the body
Magnesium taurate
What is it? This variant is made from a combination of magnesium and the amino acid taurine. It's especially important for vegans and vegetarians, since taurine is found in dairy products, meat, and fish.
What are the benefits? It has the property of „transporting“ magnesium more quickly to where it's needed. Magnesium taurate has more of a complex overall effect on the body, regulating sleep, supporting the cardiovascular system, and improving digestion. It doesn't irritate the stomach much, making it a good choice for people with sensitivity in that area.
Magnesium oxide
What is it? Magnesium oxide is a compound of magnesium ions with oxygen. This form is among the most affordable in terms of price.
What are the benefits? Its main use is relieving difficult digestion and stomach acid. It also helps with anxiety, lowers blood sugar, and lowers blood pressure. Some studies also link magnesium oxide to improvement in chronic migraines and fatigue.
Magnesium malate
What is it? When magnesium and malic acid are combined, the result is magnesium malate.
What are the benefits? This form is associated with acting as a general pain reliever. Studies show its positive effect in treating fibromyalgia - a chronic condition identified by pain throughout the body and disrupted sleep quality. Malic acid is found in many fruits, but its positive effect is enhanced when combined with magnesium.
Magnesium sulfate
What is it? Also popularly known as Epsom salt, magnesium sulfate is a compound of magnesium, sulfur, and oxygen. Its name, Epsom salt, comes from the town of Epsom in England, where it was first discovered in a natural spring.
What are the benefits? Magnesium sulfate can be used both externally and internally. It's known for its ability to relieve constipation, migraines, and asthma, as well as help with cardiac arrhythmias. It's also used as a soaking solution to treat sprains, wounds, muscle pain, and cramps.
What are the side effects?
Most forms of magnesium are associated with similar side effects when taken. The most common are gastrointestinal discomfort such as bloating, cramps and diarrhea, as well as muscle weakness, a slowed heart rate, and dehydration. These usually occur as a result of intolerance to the mineral or exceeding the individual recommended dose.
What forms can be found on the market?
Magnesium is available in tablet and capsule form. There are types that are also found in other states, namely:
- Magnesium chloride, which can also be found as a cream or as bath salts;
- Magnesium citrate - can also come in liquid form, as a powder, or as chewable tablets;
- Magnesium L-threonate - also exists in powder form;
- Magnesium sulfate - also found in the form of bath salts.
How to choose the right type of magnesium for you?
There's no single right answer here. Every body functions in its own unique way and reacts differently to supplements. Some magnesium products are also offered as a complex of several types. This way the mineral supports different aspects of our health and is a practical solution in several directions at once. The premium supplement Smidge Morning Magnesium brings together magnesium orotate, taurate, and malate in a gentle-on-the-stomach combination that supports the health of bones, joints, and muscles.
Good awareness and attention to what “our body is telling us” is needed, so that we can give it the right form of magnesium.
