Magnesium is an essential mineral that plays a vital role in over 300 bodily functions, including muscle and nerve function, blood sugar control, and mood regulation. However, many people don't get enough magnesium from their diet. This is where magnesium supplements come in.
There are many different forms of magnesium supplements available, each with its own benefits and drawbacks. In this blog post, we'll take a look at the four most popular forms of magnesium supplements: magnesium glycinate, magnesium citrate, magnesium oxide, and magnesium carbonate.
Magnesium Glycinate
Magnesium glycinate is the most absorbable form of magnesium. It's also the least likely to cause digestive upset. This makes it a good choice for people with sensitive stomachs or who are looking for a magnesium supplement that will help them sleep better.
Magnesium glycinate has also been shown to be effective for reducing anxiety and depression. In one study, people with anxiety who took 200 mg of magnesium glycinate per day for eight weeks experienced significant improvements in their symptoms.
Magnesium Citrate
Magnesium citrate is another well-absorbed form of magnesium. It's also a good choice for people who are looking for a magnesium supplement that will help with constipation.
Magnesium citrate is not as calming as magnesium glycinate, but it can still be helpful for improving sleep quality. In one study, people with insomnia who took 500 mg of magnesium citrate per day for four weeks reported better sleep quality than those who took a placebo.
Magnesium Oxide
Magnesium oxide is the least absorbable form of magnesium. However, it's also the cheapest. This makes it a good choice for people who are on a budget or who don't need a high dose of magnesium.
Magnesium oxide is not as effective as other forms of magnesium for reducing anxiety or depression. However, it can still be helpful for improving sleep quality and preventing constipation.
Magnesium Carbonate
Magnesium carbonate is a good choice for people who are looking for a magnesium supplement that will help soothe an upset stomach. It's also a good choice for people who are taking other medications, as it is less likely to interact with them.
Magnesium carbonate is not as well absorbed as other forms of magnesium. However, it can still be helpful for improving sleep quality and preventing constipation.
Which Form of Magnesium Is Right for You?
The best form of magnesium for you will depend on your individual needs and preferences. If you have a sensitive stomach, magnesium glycinate is a good option. If you're looking for a magnesium supplement that will help with constipation, magnesium citrate may be a better choice. And if you're on a budget, magnesium oxide is a good option.
If you're not sure which form of magnesium is right for you, talk to your doctor or a registered dietitian. They can help you choose the right form of magnesium for your individual needs.
References
- Costello RB, Elin RJ, Rosanoff A, et al. Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come12345. Adv Nutr. 2016;7(6):977-993. doi:10.3945/an.116.012765
- Köseoglu E, Talaslıoglu A, Gönül AS, Kula M. ORIGINAL ARTICLE The Effects of Magnesium Prophylaxis in Migraine without Aura.
- Ozolinya LA, Анатольевна ОЛ, Overko AV, Вячеславович ОА, Bakhodurova KA, Азизовна БХ. The role of magnesium in the treatment of premenstrual syndrome. VFSnegirev Archives of Obstetrics and Gynecology. 2020;7(2):102-107. doi:10.17816/2313-8726-2020-7-2-102-107
- Rylander R. Bioavailability of Magnesium Salts – A Review.
- Office of Dietary Supplements - Magnesium. Accessed March 23, 2021.
- Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Medical Hypotheses. 2006;67(2):362-370. doi:10.1016/j.mehy.2006.01.047a
- https://www.thefitnessdoctors.com/post/osteoporosis-makes-you-age-faster
