What Type of Magnesium is Best for You?
- Kristie Myhrum, NTP
- Jul 6, 2023
- 3 min read
Updated: Aug 7
Have you even noticed that there are bajilion types of magnesium available on the store shelves? With so many different options available, how is a person supposed to know what type is needed and for which ailment? Do I take this all the time or just as needed? How much does my body need? Let’s help clarify a few things for you.
Magnesium Citrate
Magnesium Citrate is used to help the intestine release water into the stool, making it softer and easier to pass. This is the best form for anyone dealing with constipation and is known as a saline laxative. Sometimes physicians will prescribe this for patients coming up on a surgery to clean the system out. It should not be used as a long-term option for constipation because it could mask a larger intestinal issue that’s causing a chronic blockage.
Individuals on a low sodium diet or who are taking antibiotics should avoid Magnesium Citrate.
Magnesium Glycinate
Magnesium Glycinate has been shown to help individuals who battle anxiety and can help increase the amino acid GABA, a neurotransmitter that impacts mood by reducing stress and promoting relaxation. Taken before bed can help aid in restful and restorative sleep. It has also been shown to be effective in lowering blood sugar levels in individuals with diabetes and can aid in strong and healthy bones.
The maximum daily allowance for Magnesium Glycinate is 400 mg.
Magnesium Threonate
Magnesium Threonate has promising results in the form of brain and memory health. L-Threonate crosses the blood brain barrier and can improve neurological connectivity in the brain. Individuals with neurological conditions or chronic migraines can see vast improvement from 6-12 weeks of use.
Magnesium Malate
Magnesium Malate is magnesium combined with malic acid (the component that gives many fruits their tart flavor). This specific form of magnesium has been shown to be the most bioavailable form. This means that when taken regularly, magnesium levels in the body can rise efficiently. The malate form has been shown to help with headaches, depression, as well as constipation. Some studies have also shown improved insulin sensitivity and blood sugar control.
Magnesium Taurate
Magnesium Taurate is an excellent option for cardiovascular and nerve health. It’s also been shown to improve nerve function and muscle function, like your heart. Taurate can also help lower your blood pressure and help with relaxation, both of which help lower cortisol (stress hormone) in the body.
Individuals who are taking heart medications or antibiotics should consult their doctor before taking magnesium taurate.
Best to take magnesium with meals to avoid any gastrointestinal discomfort or upset.
What Magnesium Is Best for Your Health?
When it comes to figuring out what magnesium is best, there isn't a one-size-fits-all answer. Each form has its own strengths, so the best choice depends on what you're hoping to support—whether that's sleep, stress, digestion, brain health, blood sugar, or heart health. Taking the right type can make all the difference.
If you're feeling overwhelmed by supplements or aren't sure where to start, you don't have to figure it out on your own. At our practice, we focus on getting to the root cause of your symptoms and creating a personalized plan that fits your unique needs and health goals. We'd love to help you find the right path to feeling your best.
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The information provided on Nielsen Nutrition is for general informational purposes only. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. This post may contain affiliate links, which means that we may earn a commission if you make a purchase through these links. This is at no additional cost to you and helps to support the maintenance and growth of the blog.
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