Magnesium is an essential nutrient, which means your body cannot produce it and you must get it from food or supplements. This key mineral is responsible for helping your body complete approximately 300 enzymatic reactions – many of which can affect your natural hormone balance. Not getting enough magnesium can lead to detoxification issues, insomnia, inflammation, fibromyalgia, osteoporosis and heart disease. However, almost half of the U.S. population is deficient in magnesium.
You can supplement low levels of magnesium through magnesium-rich foods such as seaweed, cocoa and chocolate, cashews, cruciferous vegetables, brown rice, and bananas. However, sometimes, even if you are eating all the right foods, you still need to supplement. You may have come across various forms of magnesium—glycinate, citrate, malate, threonate, oxide, chloride. But before you click the buy button, it’s important to find the right type of magnesium for you.
Below, I’ll break down some of the most popular types of magnesium and their benefits. I will also discuss the types of magnesium I do not recommend and why.
Until then, here are some symptoms of low magnesium to be aware of:
Muscle pain, cramps, and spasms, from foot cramps to chest pain (due to heart muscle spasm) and even restless legs syndrome
Insomnia and waking up in the middle of the night
Chronic constipation headaches and migraines
Frequently feeling tired or weak Depression, anxiety, and irritability
Craving chocolate (cacao is rich in magnesium)
Getting exhausted quickly during exercise
How Magnesium Affects Hormones
Let’s not forget that magnesium also plays an important role in hormonal balance.
Namely magnesium:
Improve thyroid function
Help address estrogen dominance
lower blood sugar levels
Balance adrenaline and cortisol
Supports Testosterone Production
Increase serotonin levels
Increases youth hormone, DHEA
Recommended Types of Magnesium and How to Use Magnesium comes in many different types and from many different sources. Magnesium is absorbed from supplements to a different extent than from food. Magnesium supplements are made by attaching a magnesium molecule to some kind of carrier: an amino acid (glycine, arginine, taurine) or an organic acid such as citrate. This helps get the magnesium into a form that the body recognizes and absorbs.
Since magnesium can be combined with many different carriers, you end up with a variety of options: Glycine, Malate, Chloride, Taurate, Sulfate, Arginate, Lysinate, Ascorbate, Fumarate Acid salt, gluconate, carbonate, orotate, threonate… .
I know this might be a little overwhelming, but I’ll get right to the point and give you the forms I specifically recommend and the ones to avoid.
Not all supplements are created equal, and magnesium is no exception. Here’s a lowdown to help you understand each form of magnesium.
Tip: To learn more about how to balance your hormones with supplements (and which supplements to take), you can download our free supplement guide here.
For depression, anxiety, relaxation and overall health:
Magnesium glycinate
Magnesium glycinate (chelated magnesium, magnesium bisglycinate, magnesium diglycinate) is a well-absorbed form of magnesium chelated with two molecules of the amino acid glycine. Glycine is a very relaxing amino acid that can help relieve anxiety and promote sleep.
This is the form of magnesium I take daily. If I’m stressed, or when I’m traveling (also a form of stress), I’ll double up to 600 mg or even 800 mg per day.
“Chelated” forms of minerals mean that amino acids have been attached to them, making them a very stable form of magnesium that is less likely to cause gastrointestinal symptoms and reduce laxative effects. This type of magnesium also helps relieve PMS, cramps, pain, fibrocystic breasts, appetite, and sleep.
According to Examine.com, magnesium glycinate is also the best choice for magnesium supplements for “overloading,” or taking more magnesium than the generally recommended amount to correct a deficiency.
For energy and pain:
Magnesium malate
Another form of magnesium combined with malic acid. Magnesium malate is an energy-boosting magnesium that works by helping the body produce ATP, the energy currency of our cells. This form of magnesium is often recommended for those suffering from fibromyalgia or chronic fatigue syndrome.
For those with energy production issues, magnesium malate supplements may help relieve chronic fatigue syndrome and/or fibromyalgia. Malic acid also helps bind toxic metals in the body, such as aluminum. In addition to metal detoxification, it also promotes liver detoxification and good digestion by improving bile flow.
Not surprisingly, this form may be too stimulating for some people and may disrupt sleep, especially when taken at night (I have experienced this personally). Therefore, take it in the morning or no later than early afternoon.
The recommended dose is 300 to 400 mg per day.
For cardiovascular support (including circulatory)
Magnesium Taurate
This form of magnesium is combined with the amino acid taurine. Taurine reduces the stress hormone cortisol and increases the calming neurotransmitter GABA. Magnesium Taurate is used to increase blood circulation, which has positive benefits throughout the body. For example, magnesium taurine has been used to slow the onset and progression of cataracts in animal studies. Try 500 mg before bed.
For memory and preventing cognitive decline
Magnesium threonate
Threonate is a form of magnesium chelated with threonate, a metabolite of vitamin C. What makes this magnesium different from others is that it is produced to cross the blood-brain barrier. Therefore, it may improve learning and memory function and may be particularly beneficial against age-related cognitive decline. The recommended dose is 2,000 mg of magnesium threonate.
Used to relieve pain and spasms (topical)
magnesium chloride
Magnesium chloride is a form of magnesium that can reduce anxiety, relieve pain, and help promote restful sleep. Historically, it was used topically as an antiseptic. Magnesium chloride is not only a great antibacterial treatment when administered topically, it also delivers magnesium directly into the bloodstream. The skin is a great way to increase magnesium levels and bypass the gut—which is especially beneficial for people with IBS (or leaky gut) who suffer from nutrient malabsorption.
Additionally, if you’re not keen on magnesium malate’s provocative effects on muscle pain (such as when you’re trying to settle down for a good night’s sleep), magnesium chloride has also been shown to be beneficial for fibromyalgia symptoms.
It’s a pure, 100% natural magnesium chloride solution sourced from high-quality magnesium salts deep within the Earth’s interior – all sourced from Europe’s ancient Zechstein seabed. This ultra-pure magnesium salt, unaffected by contaminants, has been protected at depths of 5,000-6,500 feet in this seabed for the past 250 million years.
Many of our program participants have reported amazing results from using this form of magnesium; from pain relief, to feeling calmer, to deeper/longer sleep.
You can’t overdose on this form of magnesium—so apply as much as you can where you need it. One teaspoon will give you 600 milligrams of magnesium, which takes 20 minutes to be absorbed. If it stings too much for you, you can mix it with any carrier oil (such as castor or coconut oil) or wash it off after 20 minutes.
For chronic or travel constipation
magnesium citrate
Another chelated type of magnesium is combined with citric acid. This form of magnesium is about 30% bioavailable, but it draws water into the intestines, giving it more of a laxative effect, which some people may prefer if they suffer from chronic constipation.
This is a great magnesium to take if you’re struggling with constipation or plan to sit for long periods of time, such as on a long flight. Whenever I travel, I bring a bottle of magnesium citrate to keep me going. Brands I use and recommend: Magnesium Citrate
