What is the deal with Magnesium?

What’s the deal with Magnesium anyway? Should you be taking it? And there are so many different kinds... which is right for you?

This is a topic that so many people interested in wellness and overall longevity have certainly asked themselves so here’s a quick answer.

We basically do not get the adequate amount of magnesium that we need because our soil is depleted of nutrients and things life coffee and stress can also deplete it. So most people could probably benefit from taking a supplement. However, you should always consult with your doctor before taking any supplements.

Why is it important? Magnesium is needed to regulate muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.

Here are the different types.

1. Magnesium glycinate

2. Magnesium citrate

3. Magnesium chloride

4. Magnesium oxide

5. Magnesium lactate

6. Magnesium L-threonate

7. Magnesium malate

8. Magnesium sulfate

9. Magnesium orotate

But it can be tricky to decide just what type of magnesium supplement you need. A trip to the store or quick online search returns countless options. So here are what the different types do.

1. Magnesium Glycinate - is the best for promoting good sleep

This is one of the most popular forms, magnesium glycinate (AKA magnesium bisglycinate) is a combination of magnesium and the amino acid glycine which aids in sleep and helping to calm and relax the body.

2. Magnesium Citrate- This is one of the more popular forms of Magnesium which helps with digestion aka getting things moving.

3. Magnesium Chloride- While it doesn't treat conditions by itself, it can help those with low magnesium levels improve certain bodily functions. Some people use this topically in a lotion to soothe muscles.

4. Magnesium Oxide- This form has relatively lower absorption. Magnesium oxide can also be used to reduce stomach acid or used as a laxative for emptying of the bowels.

5. Magnesium Lactate- if your goal is to increase magnesium levels, ask your doctor about magnesium lactate. It may be used by individuals with specific medical needs and with the supervision of your doctor.

6. Magnesium L-threonate- This is considered one of the most absorbable forms of magnesium. One animal study showed that magnesium L-threonate that was given to rats boosted their cognitive abilities. I take the Cymbiotika brand and absolutely love it.

7. Magnesium Malate- is used to help relieve chronic pain, improve exercise performance, boost energy levels, fight diabetes and promote heart health.

8. Magnesium Sulfate- is used for short-term relief of constipation. It can also be used as a soaking solution to relieve minor sprains, bruises, muscle aches or discomfort, joint stiffness or soreness, and tired feet.

9. Magnesium Orotate- This is a mineral supplement used to prevent and treat low amounts of magnesium in the blood. Some brands are also used to treat symptoms of too much stomach acid such as stomach upset, heartburn, and acid indigestion.

Seems to be the least popular option for people.

Amounts and Dosage- According to WebMD

The Recommended Dietary Allowance (RDA) for magnesium is 400-420 milligrams (mg) per day for adult men, and 310-320 mg per day for adult women. Women who are pregnant may increase this amount to 350-360 mg per day.

A normal diet will provide most of the RDA for magnesium, so most brands only recommend taking 250 mg/day as a supplement. Take capsules or tablets with a full 8 ounce glass of water and with a regular meal.

I also found 7 signs of magnesium deficiency:

• Muscle cramps and spasms.

• Fatigue

• Insomnia

• Stress and anxiety

• Headache and migraine

• Osteoporosis

• Heart problems

I hope this helps explain the different types but you should always consult with your doctor to determine the kind of dosage for you and which if any you want to take. :)