Unveiling Magnesium’s True Power: The wide Variety of Different Types and Their Uses

Magnesium (Mg) is a mineral that’s essential for healthy muscles, nerves and maintaining muscle and nerve function in the body as well as benefitting bones and blood sugar levels. There are many different types of magnesium, all with different uses and benefits. An adult body contains around 25g magnesium, with 50-60% being present in the bones and the rest present in soft tissue.  As well as playing a key role in bone function, magnesium also provides a role in muscle function, and can assist the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to act as a stimulus for the growth and maintenance of bones.

Intake of magnesium has been shown to be insufficient in Western regions of the world, and inadequate levels of Mg has been linked to poor health outcomes such as hypertension, cardiovascular diseases, and type 2 diabetes. Studies have also shown that Magnesium has a clear beneficial effect on mild/moderate anxiety and stress.

Dosages

The recommended daily amount of magnesium for men in the UK is 300mg a day (aged 19-64 years), and for women the recommended daily amount is 270mg a day (aged 19-64 years)

Sources

• Fortified cereals and foods

• Spinach

• Nuts

• Wholemeal bread

Within this article we will delve into the different forms of magnesium, their uses, and potential benefits, to outline just how important magnesium is. So if you would like to find out, keep reading.

Types of Magnesium

Magnesium Citrate

The first type of magnesium is one of the more well-known and abundant types of magnesium supplement found more easily in shops and is usually taken orally to replenish low magnesium levels. This is a type of magnesium that is combined with citric acid to make the compound, magnesium citrate. Magnesium citrate has a natural laxative effect, so is often used to treat occasional constipation. 

Magnesium Oxide

Again, this type of magnesium is a common form of magnesium supplement in the form of capsules or tablets. It is not only sold by itself but is also added to dietary supplements and multivitamins to help treat constipation, indigestion, and headaches, as well as migraines. Magnesium oxide is a good reliever of constipation, indigestion and heartburn and studies have shown that it is a safe and cost efficient way to do so.

Magnesium Chloride

Magnesium Choride is usually taken in capsule or tablet form and is well absorbed in your digestive tract which makes it a great supplement that serves many different purposes, and of course, it is used to treat low magnesium levels. It is made by binding magnesium with hydrochloric acid, to make the compound, magnesium chloride. Studies have shown that magnesium chloride is absorbed more completely and is more bioavailable than the likes of magnesium oxide and magnesium sulfate.  

Magnesium chloride also acts as an aid of pain relief for those suffering from chronic pains and sore muscles, as well as being a good reliever for neuropathic pain. It is also proven through studies to be a good supplement to help lower glucose levels (blood sugar levels).

Magnesium Sulphate

Magnesium Sulphate can be available as a capsule or powder (also known as Epsom Salt) and is good to act as a treatment for pain relief, and to soothe sore muscles. Epsom Salts are well known as they’re used in baths for muscle soothing. Magnesium sulphate gets absorbed through the skin to help recover sore muscles and blood levels. Research was done where magnesium sulphate was given intravenously to patients, and at the end of the study the patients pain intensity and pain relief scores improved. 

Magnesium Lactate

This type is a compound of magnesium and lactic acid. Lactic acid is produced by the muscles and blood cells in the body and can be used a food preservative and to add flavour to foods. Magnesium lactate is a great option to use to treat magnesium deficiencies as it is a lot more bioavailable then some other types of magnesium, meaning it is more easily absorbed by the body.

Magnesium Malate

Magnesium malate is a compound that is made up of magnesium and malic acid, malic acid is found in fruit and wine, and the acid has a sour taste and is often added to foods to add flavour or to add acidity. It is a widely used compound in the treatment of the condition fibromyalgia and other chronic fatigue syndromes, which in turn can improve patients moods and provide energy.

Magnesium Glycinate

This form of magnesium is a compound formed when magnesium and the amino acid glycine are combined , which is used orally to help treat magnesium deficiency. Magnesium glycinate has been shown to be calming so therefore good at helping with sleep and anxiety.

Summary

To summarise, magnesium is extremely important to maintain health within our bodies, magnesium proves essential in more than 300 enzymatic reactions in the body.  As discussed above, it’s forms of supplementation prove helpful in limiting effects of constipation, heartburn, anxiety, and diabetes, to name a few, so it is incredibly important that magnesium isn’t deficient within the body.

If you are ready to get 1-1 nutrition support by Registered Dietitian's, book a free discovery call to find out how Nutrition and Co's specialist dietitian's can help you achieve that.