The 10 Different Forms Of Magnesium For Optimum Health

Magnesium is a mineral that has over 300 uses in the body. The top benefits include regulating heartbeat, muscle movement, and the production of hormones. While many think of magnesium as just one nutrient, there are actually ten forms of magnesium, each having unique health benefits. Combining each of these forms is believed to help improve overall health. This article discusses the 10 different forms of magnesium and their surprising health benefits.

10 Types of Magnesium

Here are the 10 types of magnesium and their unique health benefits:

1. Magnesium Citrate

Magnesium citrate is a type of magnesium that binds with citric acid. It is the most common magnesium supplement and is particularly useful for those with an increased chance of developing a magnesium deficiency. Other potential benefits of magnesium citrate include the following:

• Helps strengthen bones
• Mild laxative properties
• May help prevent heart attacks
  
  

2. Magnesium Chloride

Magnesium chloride is a salt that contains choline, an element that binds with magnesium, sodium, and elements to form salts. Magnesium chloride is used for both medicinal and industrial purposes. The top medicinal uses of magnesium chloride are listed here:

• Helps regulate the body’s pH levels
• Assists in reducing fatigue, cramping, and injuries in muscles
• Helps reduce acidic buildup in the kidneys
• Dissolves bad cholesterol
• Strengthens the immune system
• Helps reduce feelings of stress, depression, and fatigue
  
  

3. Magnesium Malate

Magnesium malate combines magnesium with malic acid. This type of magnesium is believed to be absorbed more readily than other types of magnesium. Magnesium malate is often used to treat a variety of health issues:

• Depression
• Chronic pain
• Migraines
• Natural antacid (treats heartburn, upset stomach)
• Regular bowel movements
  
  

4. Magnesium L-Threonate

Magnesium L-threonate consists of magnesium and threonic acid (a by-product of vitamin C). It is used to treat the following:

• Enhance cognitive performance: (memory, recall, learning, attention, task switching)
• Improved mood and mental health
• Support healthy joints, and bones
• May help with male pattern baldness
  
  

5. Magnesium Glycinate

Magnesium Glycinate comes from magnesium and the amino acid glycine. Glycine promotes the promotion of serotonin, the body’s “feel good” hormone. Magnesium glycinate is believed to offer many benefits:

• Promote bone health
• Maintain normal heart rhythms
• Help reduce pain
• Improve exercise performance
• Reduce PMS symptoms
• Manage diabetes/help lower risk of type 2 diabetes
  
  

6. Magnesium Oxide

Magnesium oxide is a salt derived from a combination of magnesium and oxygen. It forms a white, powdery substance sold as a supplement in capsule or powder form. Magnesium oxide is consumed to treat several health issues:

• Regulate blood pressure
• Treat type 2 diabetes
• Ease migraines
• Relieve digestive problems (constipation, indigestion, heartburn)
  
  

7. Magnesium Lactate

Magnesium lactate is created when magnesium binds with lactic acid. In addition to being produced by the body, it is used as a flavoring agent and preservative for food. Magnesium lactate has several uses:

• Decrease the frequency of headaches
• Supplement for children with ADD or ADHD
• Easily absorbed by the body
• Supports the function of the digestive system, heart, and nervous system
  
  

8. Magnesium Taurate

Magnesium taurate contains the amino acid taurine. Also known as l-taurine, this amino acid helps boost physical performance, support the metabolism, protect the musculoskeletal system, and support ear and eye health. Magnesium taurate supplements are consumed for the following benefits:

• Stabilize blood pressure
• Improved cardiovascular health
• Reduce effects of anxiety and panic attacks
• Keep bones healthy
• Reduce fibromyalgia symptoms
• Reduce pain from migraines
  
  

9. Magnesium Sulfate

Also known as Epsom salt, magnesium sulfate is formed when magnesium, sulfur, and oxygen are combined.  Epsom salt can be consumed or added to bathwater. Here are the top benefits of Epsom salt:

• Relaxes the body
• Improves sleep quality
• Detoxifies the body
• Relieves pain
• Assists with controlling blood sugar
• Relieves constipation
  
  

10. Magnesium Orotate

Magnesium orotate contains orotic acid (vitamin B13). This B vitamin helps metabolize folic acid and vitamin B 12, assists in the absorption of calcium and magnesium, and is believed to help recover from heart attacks. Magnesium orotate has three primary benefits:

• Helps increase stamina and endurance
• Supports cardiovascular health
• Provides support for the gastrointestinal (GI) tract
  
  

Magnesium Deficiency

It is estimated that 60% of adults in the United States are magnesium deficient, consuming only 50% to 90% of the recommended daily allowance. [1]

The top signs of a potential magnesium deficiency:

• High blood pressure. Multiple studies have shown a potential link between low magnesium intake and higher blood pressure. [2]
• Cramps and muscle twitches.  Muscle cramps, tremors, and twitches are potential signs of a magnesium deficiency. [3]
• Mental health issues. Low magnesium levels have been linked to an increased risk of depression. [4]
• Osteoporosis. In addition to a lack of exercise and low levels of vitamins D and K, a magnesium deficiency has been studied as a potential risk factor for osteoporosis.  [5]
• Asthma. Studies on individuals with severe asthma note many also have a magnesium deficiency. [6]
• Irregular heartbeat. One of the most serious signs of a magnesium deficiency is a heart arrhythmia, or irregular heartbeat. [7]
• Inflammation. A magnesium deficiency could be linked to chronic inflammatory response conditions, which could play a role in the following health issues: [1]

• Obesity in humans
• Hypertension
• Atherosclerosis
• Type 2 diabetes mellitus
• Osteoporosis
• Certain types of cancers

Food Rich in Magnesium

Many foods contain magnesium. The following foods and spices are rich in magnesium:

Magnesium Rich Foods	Magnesium Rich Spices
Black beans	Ginger
Bananas	Basil
Dark chocolate	Cloves
Spinach	Nutmeg
Pumpkin seeds	Oregano
Almonds	Turmeric
Avocado	Rosemary
Yogurt	Anise
Chard	Allspice
Figs	Parsley

Product Spotlight: TCF - Mag10 Multi-System Magnesium

While many foods and spices contain magnesium, few products contain all 10 of the different types. Mag10 Multi-System Magnesium provides the 10 different magnesium complexes to support key health systems in the body:

• Cardiovascular
• Immune
• Metabolic
• Oral 
• Skeletal
• Intestinal
• Neurological

Mag10 Multi-System Magnesium Is all-natural and does not contain any artificial or GMO ingredients. Just two capsules daily with your evening meal provides your body with the necessary magnesium.

Summary

Magnesium is an antioxidant that is vital to over 300 uses in the body. Unfortunately, most people are magnesium deficient, which could increase the risk of various health issues. Give your body the necessary magnesium by eating magnesium-rich foods and supplements like Mag10 Multi-System Magnesium.

References

[1] Stella Lucia Volpe. Magnesium in Disease Prevention and Overall Health.  Adv Nutr  v.4(3); 2013 May  PMC3650510. Adv Nutr. 2013 May; 4(3): 378S–383S. Published online 2013 May 6. doi: 10.3945/an.112.003483, [PMID: 23674807]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650510/

[2] S Mizushima, F P Cappuccio, R Nichols, P Elliott. Dietary Magnesium Intake And Blood Pressure: A Qualitative Overview Of The Observational Studies.   J Hum Hypertens. 1998 Jul;12(7):447-53. doi: 10.1038/sj.jhh.1000641. [PMID: 9702930]. https://pubmed.ncbi.nlm.nih.gov/9702930/

[3] Phuong-Chi T Pham 1, Phuong-Anh T Pham 2, Son V Pham, (et al). Hypomagnesemia: A Clinical Perspective.   Int J Nephrol Renovasc Dis. 2014 Jun 9;7:219-30. doi: 10.2147/IJNRD.S42054. eCollection 2014. [PMID: 24966690]. https://pubmed.ncbi.nlm.nih.gov/24966690/

[4] W Cheungpasitporn, C Thongprayoon, M A Mao, (et al). Hypomagnesaemia Linked To Depression: A Systematic Review And Meta-Analysis. Intern Med J. 2015 Apr;45(4):436-40. doi: 10.1111/imj.12682. [PMID: 25827510]. https://pubmed.ncbi.nlm.nih.gov/25827510/

[5] Sara Castiglioni 1, Alessandra Cazzaniga, Walter Albisett, (et al). Magnesium And Osteoporosis: Current State Of Knowledge And Future Research Directions. Nutrients. 2013 Jul 31;5(8):3022-33. doi: 10.3390/nu5083022. [PMID: 23912329] https://pubmed.ncbi.nlm.nih.gov/23912329/

[6] Mohammed Nadeem Shaikh,Brahma Reddy Malapati, Ruchi Gokani, (et al). Serum Magnesium and Vitamin D Levels as Indicators of Asthma Severity.   v.2016; 2016  PMC5080508. [PMID: 27818797]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5080508/

[7] T Dyckner. Serum Magnesium In Acute Myocardial Infarction. Relation To Arrhythmias.  Acta Med Scand. 1980;207(1-2):59-66. doi: 10.1111/j.0954-6820.1980.tb09676.x. [PMID: 7368975].https://pubmed.ncbi.nlm.nih.gov/7368975/