Magnesium: The Different Forms and How to Use Them

What is magnesium? How many types of magnesium are there, and how do they impact the body? In this article, we will explore the different types of magnesium and their various uses.

What Is Magnesium?

Magnesium is a mineral that plays a role in dozens of functions in the body. Some of its uses include the following:

• Help keep blood sugar levels normal
• Assists with nerve and muscle functions
• Maintain bone strength
• Assists with heart health

For individuals aged 31 years and older, the Recommended Daily Allowance of magnesium is 420 mg for men and 320 mg for women. Unfortunately, it is estimated that approximately 46% of Americans are deficient in this vital nutrient.1 Common symptoms of magnesium deficiency can include any of the following:

• Irregular heartbeat
• Osteoporosis
• Muscle cramps/twitches
• Muscle weakness/fatigue
• High blood pressure
• Asthma
• Mental disorders

A person can seek treatment for these symptoms, not realizing the actual cause is due to a magnesium deficiency. In other words, if a magnesium deficiency isn’t addressed, the symptoms will persist.

Types of Magnesium

Getting adequate amounts of magnesium is essential for good health. It’s also important to know about the different types of magnesium and their functions. Here are the various types of magnesium and how the body uses them:

Magnesium chloride. Magnesium chloride is a type of salt that can be obtained from seawater. It targets kidney function, detoxifies the body, and regulates metabolism. Magnesium chloride is also used to help boost levels of magnesium in the body, thus reducing magnesium deficiency risks.

Magnesium citrate. Magnesium citrate is a saline laxative that’s used to alleviate constipation. It is also used by medical practitioners to clean out the intestines before surgeries or other procedures affecting the bowels, such as colonoscopies. It is often taken orally.

Magnesium glycinate. Magnesium glycinate contains glycine, which is an amino acid. Benefits of magnesium glycinate include the following:

• Maintain healthy bone density
• Helps relieve anxiety
• Reduces symptoms of PMS
• Decreases abnormal heart rhythms
• Improves sleep quality
• Calming effect on the brain
• Helps control blood sugar
• Potentially decrease the risk of developing diabetes

Magnesium malate. The combination of magnesium and malic acid makes magnesium malate. Benefits of consuming magnesium malate include the following:

• Exercise performance
• Controlling blood sugar
• Decreasing chronic pain

Magnesium oxide. Magnesium oxide supplements are designed to help the body maintain adequate magnesium levels. It also helps treat indigestion in the form of antacids or constipation in the form of laxatives.

Magnesium sulfate. Magnesium sulfate is most often received via injection. It is given during pregnancy to prevent seizures, and for treating pediatric acute nephritis (when kidneys become inflamed) in children.

Magnesium orotate. Primarily used to treat extracellular magnesium deficiencies, it is also used to improve athletic endurance, performance, and heart health.

Magnesium taurate. Also known as magnesium dilaurate, magnesium taurate is a combination of the magnesium salt of taurine and a mineral supplement. It is often used as a supplement to support heart health.

Magnesium threonate. Highly absorbable, magnesium threonate supports improved sleep quality, cognitive function, and memory.

Magnesium water. Magnesium water provides the body with magnesium, albeit calorie-free. It is well absorbed by the intestines and believed to be easily retained in the body.

Magnesium Benefits

In addition to the uses above, magnesium has been extensively studied and has over 300 uses and functions in the body. Here are a few studies highlighting magnesium benefits:

Heart health. Magnesium has been shown to improve heart health:

• Researchers studying the link between magnesium and cardiovascular disease concluded that “high Mg intake is associated with a lower risk of major cardiovascular risk factors.” These would include issues such as diabetes, metabolic syndrome, ischemic heart disease and coronary heart disease.2
• In another study, magnesium was considered beneficial in treating arrhythmias.3
  
  

Brain function. Studies indicate the importance of magnesium for brain health:

• Cognitive function is the ability to carry out tasks. This includes the receiving, storing, processing, and retrieving of information. Magnesium has been shown to help facilitate the cognitive recovery of functions after a brain injury.4
  
  

Blood sugar. Also known as blood glucose, blood sugar is the primary sugar found in the blood. When blood sugar levels are too high, a person’s risk of having diabetes increases. According to the CDC, more than 100 million U.S. adults are living with diabetes or are considered pre-diabetic.5

• A study on individuals undergoing cardiac surgery found that magnesium sulfate decreased the requirement of insulin infusions, as well as minimized the changes in potassium blood levels.6
• Other studies have found a correlation between low dietary intake of type 2 diabetes and metabolic syndrome.7
  
  

Top Food Sources of Magnesium

One of the best ways to get magnesium is through food. Here are the top food sources of magnesium:

Top Magnesium Supplements

In addition to food, magnesium can be consumed via supplements. Here are the top supplements specifically designed to provide the body with magnesium:

Cytomagabsorb - Magnesium Malate 120 Vegetarian Capsules

Cytomagabsorb - Magnesium Malate contains di-magnesium malate. This is magnesium that is bound to malic acid, as described above. This supplement was created with non-GMO ingredients.

Magnesium - (2oz)

Each serving (10 drops) of magnesium - (2oz) contains 25mg of magnesium. A benefit of consuming magnesium in liquid form is it’s more readily absorbed in the body than other forms of the mineral. Thanks to over-farming and other factors such as pesticides, many nutrients the body need (including magnesium) are depleted. As a result, a person may think they’re getting the recommended daily allowance of nutrients their body needs, but they are not. Magnesium - (2oz) is an excellent way to ensure the body gets the magnesium it needs. 

DesBio - Liposomal Magnesium - 6 fl oz

DesBio - Liposomal Magnesium supports the body’s skeletal, neurological, and cardiovascular systems. It contains magnesium glycinate, making it an excellent option for improving overall health.

Summary

Magnesium has over 300 uses in the body. A magnesium deficiency can have a wide variety of symptoms, ranging from asthma to osteoporosis. Traditional medicine focuses on treating the symptom, but in many instances, they don’t get to the source of the issue. By consuming adequate levels of magnesium via food and supplements, a person who is magnesium deficient could potentially see an improvement in their overall health and quality of life.

References:

1Taylor C Wallace 1, Michael McBurney, Victor L (et al.). Multivitamin/Mineral Supplement Contribution To Micronutrient Intakes In The United States. 2007-2010. [PMID: 24724766] DOI: 10.1080/07315724.2013.846806. https://pubmed.ncbi.nlm.nih.gov/24724766/

2Rosique-Esteban N, Guasch-Ferré M, Hernández-Alonso P, (et al.). Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients. 2018 Feb 1;10(2):168. doi: 10.3390/nu10020168. PMID: 29389872; PMCID: PMC5852744.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744/

3S Douban 1, M A Brodsky, D D Whang, (et al.). Significance of Magnesium in Congestive Heart Failure. Am Heart J, 132 (3), 664-71 Sep 1996. PMID: 8800040 DOI: 10.1016/s0002-8703(96)90253-7. https://pubmed.ncbi.nlm.nih.gov/8800040/

4InnaSlutsky367NashatAbumaria17Long-JunWu, (et al.). Enhancement of Learning and Memory by Elevating Brain Magnesium. Volume 65, Issue 2, 28 January 2010, Pages 165-177https://doi.org/10.1016/j.neuron.2009.12.026https://www.sciencedirect.com/science/article/pii/S0896627309010447

5New CDC Report: More Than 100 Million Americans Have Diabetes Or Prediabetes.https://www.cdc.gov/media/releases/2017/p0718-diabetes-report.html

6Soliman R, Nofal H. The Effect Of Perioperative Magnesium Sulfate On Blood Sugar In Patients With Diabetes Mellitus Undergoing Cardiac Surgery: A Double-Blinded Randomized Study. Ann Card Anaesth. 2019 Apr-Jun;22(2):151-157. doi: 10.4103/aca.ACA_32_18.[ PMID: 30971596]; PMCID: PMC6489401. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6489401/

7Barbagallo M, Dominguez LJ. Magnesium And Type 2 Diabetes. World J Diabetes. 2015 Aug 25;6(10):1152-7. doi: 10.4239/wjd.v6.i10.1152. PMID: 26322160; PMCID: PMC4549665. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549665/