Types of Magnesium and Their Many Benefits?

by: Ryon Rain (Chyanne Herr, LMT)

Magnesium plays a large part in our overall health. And can be linked to adequate protein production, bone health, energy production, the transportation of calcium and potassium, healthy muscle and nerve function, heart rhythm and the regulation of blood pressure and blood sugar. More research is needed to understand the many benefits of magnesium.  However, research also suggests that it can help to alleviate digestive issues, constipation, and heartburn, and may also help with migraines, sore muscles, memory loss and depression.

There are many different types of magnesium and while most can be taken orally by eating certain foods or taking supplements, magnesium sulfate or Epsom salt can be used by allowing it to dissolve in water and is recommended for stress and to ease sore muscles.

There are 5 types of magnesium that aid with digestive issues and constipation. They are magnesium oxide, chloride, lactate, malate, and citrate. Magnesium citrate is the most common and binds to citric acid allowing it to be easily absorbed by the body. This type of magnesium can be taken as a supplement and also can be purchased in liquid form. Mag citrate is found naturally in citrus fruits and gives them their sour or tart flavor. Many types of magnesium pack double punches by aiding with symptoms. Citrate packs its double punch for some by helping to alleviate symptoms of depression and anxiety. Magnesium malate is also recommended for certain chronic conditions such as fibromyalgia. Malate and chloride both help with heartburn and chloride can also be applied topically to help with joint pain.

For physical health magnesium hydroxide has anti-inflammatory and antimicrobial effects and can be found in skin care products. Magnesium taurate is recommended for managing high blood pressure and high blood sugar levels. Magnesium orotate may improve energy production and promote heart and blood vessel tissue health.

And for mental health Magnesium L- threonate may aid in the treatment of memory loss, Alzheimer’s and depression. while magnesium glycinate is commonly used for its calming abilities and is helpful with anxiety, depression and insomnia. Mag glycinate is found in many meat products. 

Some foods containing this essential mineral are nuts and seeds, such as almonds, cashews, flaxseeds and pumpkin seeds. Leafy greens, like spinach, Swiss chard and collard greens. Fruits and veggies such as avocados, blackberries, papayas, bananas, potatoes, corn, and peas. Nonfat milk and yogurt are also great sources of magnesium. 

Some types of magnesium have very strong relaxation effects that could make you drowsy. It is recommended that you consult a doctor before figuring out which type of magnesium works best for.