Why is everybody buzzing about the health benefits of magnesium? Because every body needs magnesium to function.
This important mineral is responsible for over 300 enzymatic reactions in the body and is found in tissues, bones, muscles, and the brain. It’s also responsible for regulating:
- Muscle and nerve function
- Blood sugar levels
- Blood pressure
- Protein production
- Bone formation
- DNA production
As a result, supplementing with magnesium has been clinically shown to aid bone health (via calcium absorption), muscle cramping, sleep, stress, exercise performance, and more.
Are You Getting Enough Magnesium?
Data suggests that more than half of Americans do not consume ample amounts of magnesium. This is because magnesium is difficult to get enough of from diet alone.
Science shows a deficiency in this mineral may contribute to multiple health conditions, including:
- Migraine headaches
- Metabolic syndrome
- Diabetes
- Hyperlipidemia
- Asthma
- Premenstrual syndrome
- Preeclampsia
- Heart disease
Which Magnesium Is Right For You?
Between glycinate, threonate, citrate, and more, learning which form of magnesium to try can be a head-spinner. Here’s your cheat sheet:
Magnesium Glycinate
Magnesium glycinate supports sleep and stress management, aids energy production and cardiovascular health, and is gentle on the stomach and well-absorbed.
Magnesium Oxide
Magnesium oxide stimulates the digestive system and isn’t super-bioavailable (which is why it’s often used for “cleansing”). Though it may cause an upset stomach, it does support muscle relaxation.
Magnesium Citrate
Magnesium citrate supports regular digestion and is easier on the stomach than magnesium oxide.
Magnesium Sulfate
Used topically, magnesium sulfate helps ease muscle aches and cramping and is found in Epsom salt bath mixes.
Magnesium Threonate
Magnesium threonate is unique in that it crosses the blood-brain barrier, which makes it more bioavailable. This easily absorbed form of magnesium supports brain function and mood.
Magnesium Taurate
Magnesium taurate combines the amino acid taurine with magnesium. Together these nutrients aid cardiovascular health.
Ionic Magnesium
Ionic magnesium is a naturally occurring, pure form of magnesium that’s available in liquid formulation and is easy to add to drinks and smoothies.
Liposomal Magnesium
The absorption of magnesium can be difficult, so liposomal magnesium supports bioavailability and aids energy production, muscle relaxation, and cardiovascular health.
Once you’ve found the right type of magnesium for you, consider the best time of day to take it.