by Matt Jarosy
The Different Forms of Magnesium: Your Comprehensive Guide
Do you often feel run down and stressed? Are you having trouble sleeping at night? If so, you might be a little low on magnesium. Magnesium is a mineral that is essential for human health, and it plays a role in many important bodily functions. Unfortunately, many people are not getting enough magnesium in their diets. In this blog post, we will discuss the different forms of magnesium and their individual benefits. One of the more confusing aspects of magnesium supplements is that manufacturers will often advertise the total weight of the product as magnesium. For example, let's take a 500mg capsule of magnesium glycinate. Not all of this is pure magnesium, the majority of the product is actually what it is bound to, in this case glycine. Only a small percentage is usable magnesium. This is because magnesium needs to be bound to something to be absorbed by the body, otherwise it would get broken down quickly in your stomach acid before it can be absorbed. Here at ELIVIDE, we always list the net magnesium on our supplements so you know exactly how much magnesium you are getting. So without furtheado, what are the different types of magnesium? Magnesium oxide: This form of magnesium is the most common and it is also the cheapest. It is made by combining magnesium and oxide. It has a high amount of magnesium but It is not very well absorbed by the body as it is an inorganic chelate. Inorganic chelates are not as easily absorbed by the body compared to organic chelates. Magnesium carbonate is another inorganic form of magnesium. Magnesium citrate: This form of magnesium is more expensive than magnesium oxide and it is better absorbed by your body. However, magnesium citrate tends to have the most laxative effect. Magnesium citrate is magnesium bound to citric acid, however too much citric acid can interfere with copper metabolism so we would suggest avoiding this form. Magnesium chloride: This form of magnesium is often used in liquid forms of magnesium such as a mineral drops, made by combing magnesium and chloride. This can be a gentle way to introduce yourself to magnesium and it has a relatively high bioavailability. Magnesium glycinate: This form of magnesium is considered one of the most gentle forms of magnesium made by combining magnesium to the amino acid glycine. Glycine tends to be relaxing on its own so magnesium glycinate can be a great option for sleep. Magnesium glycinate has a high bioavability due to the protection of the glycine. Find out more about our magnesium glycinate here. Magnesium malate: This form of magnesium is made by combining magnesium to malic acid. Malate is a compound that is naturally found in fruits and it can increase energy production in cells. This makes magnesium malate a great option for people with fatigue but many people find it helps them sleep too. Find out more about our magnesium malate here. Magnesium orotate: This form of magnesium is made by combining magnesium to orotic acid. Orotic acid is a nucleotide that is naturally found in the body and it helps with magnesium absorption. This form of magnesium is sometimes used by athletes as it can help with energy production. Magnesium threonate: Threonate is a relatively new form of magnesium and it is made by combining magnesium to L-threonate. This form of magnesium is thought to cross the blood brain barrier more effectively which means it may be helpful for cognitive function, however its important to note that all magnesium crosses the blood brain barrier. Magnesium sulphate: You might know this one from Epsom salt, this form of magnesium is made by combining sulphur and magnesium. It is often used in baths as it can be absorbed through the skin. So which form of magnesium should you take? We would recommend trying different forms of magnesium to find the form that works for you. If you're just starting out with magnesium, trandermal magnesium can be gentle way to introduce your body to this important mineral. It's important to note that magnesium is a key electrolyte alongside potassium, sodium and calcium. If you increase magnesium, don't forget to increase your other elecolytes too. This way you won't upset the delicate balance of elecrolytes in the body.