Which Magnesium Supplement Should I Take?
Many people choose to take a magnesium supplement without realising that different forms of magnesium have varied therapeutic actions within the body. Magnesium is a fascinating mineral that is involved in nearly 300 biochemical reactions within the body whose wide and varied benefits range from energy production though to brain function. With such wide and varied usages by the body, it may not surprise you to learn that magnesium deficiency is very widespread in the adult population. The main reasons for a magnesium deficiency are two-fold; the demands for this mineral are often not met by our intake of green leafy vegetables and of course as we age, our body becomes less efficient at absorbing magnesium due to a lack of digestive enzymes whose production declines rapidly.
Why is magnesium important?
Your body relies heavily on adequate magnesium levels in the bloodstream and yet this is a mineral that we often overlook. Unfortunately, there is not a reliable blood test that shows if one is deficient in magnesium or not. This is because very small amounts of magnesium reside in your blood with the majority of this mineral being used by enzymes for the processes carried out but scientists estimate that magnesium deficiencies may be running at an unprecedented levels with over 60% of the population being magnesium deficient.
Magnesium is important for:
- Optimal nerve function
- Most enzyme processes require magnesium
- Essential for bone health, half of one’s total magnesium is found in bone tissue
- Vital for protein synthesis required for the repair processes within the body
- Crucial for energy production; magnesium alongside CoQ10 work to manufacture the energising molecule ATP.
- Regulates cortisol within the brain helping to alleviate some of the symptoms of stress.
- May help improve memory and brain function
The above benefits of magnesium are only a fraction of what this mineral does for the body. As mentioned previously, there is no accurate test for measuring magnesium levels in the body since a lot of this mineral is stored with the rest being excreted out. Some of the common signs indicating a deficiency include low energy levels, weakness, fatigue, loss of appetite, frequent headaches and nausea.
Which is the best magnesium supplement?
Knowing the benefits of magnesium and perhaps suspecting a deficiency, you decide to take a magnesium supplement only to find a barrage of magnesium supplements with different magnesium compounds within the formulation since magnesium cannot exist in its mineral form. I have highlighted the best magnesium supplement to take for any given concern.
Magnesium Citrate – Magnesium citrate is one of the most common forms of magnesium used in tablets and capsules. It is derived by bonding magnesium to citric acid. As a citrate, it has an acidic base which means primarily it has a cleansing effect on the gut as is often recommended in detoxification regimens. Some of it will pass into the bloodstream and ongoing usage may gradually restore low magnesium levels. Viridian Magnesium Citrate Powder provides pure magnesium citrate powder which can be mixed with juice or water and can be taken daily without fear of side effects.
Magnesium Malate – Magnesium bonded to malic acid results in a compound called magnesium malate. Once in the body, the magnesium malate is broken down into magnesium in an ionic form which eases muscle pain. Malic acid, which is required by all cells, including muscle cells, helps enhance energy production. The dual effects of this supplement on muscles makes it very useful for muscle weakness and for fibromyalgia where muscle pain is of concern. Biocare Magnesium Malate provides 720mg of malic acid, which is a well-absorbed and used by the body form of magnesium.
Magnesium Chloride – You will find magnesium chloride often in oil sprays for the body and in lotions, creams and bath flakes. Magnesium chloride is not actually an oil but derived from sea beds. It feels slippery because magnesium chloride is slightly alkaline when compared to water.
Topical magnesium chloride is absorbed rapidly through the skin into the bloodstream which makes it ideal for those who cannot swallow tablets and capsules and for those who have low stomach acid. My recommendations for magnesium chloride tend to focus on its use for localised pain associated with arthritis, restless legs syndrome and generalised muscle pain.
Better You’s Magnesium Oil Original Spray provides a therapeutic strength of magnesium chloride. If you are highly deficient in magnesium, then using this spray can cause an uncomfortable tingling sensation since the magnesium is rapidly absorbed in which case you can use the Magnesium Oil Sensitive Spray.
Magnesium Bisglycinate – magnesium bisglycinate, also known as magnesium glycinate and magnesium disglycinate, is a compound manufactured from magnesium bonded to the amino acid glycine. Glycine is the smallest amino acid and hence bonding it to magnesium ensures that magnesium reaches all the tissues. This bioavailable form of magnesium plays a significant role in collagen and elastin formation, bile acid function as well as for the optimal function of the nervous system.
Viridian Nutrition Magnesium Bisglycinate provides a good strength of this magnesium compound.
Which magnesium supplement should I take?
Whilst the individual magnesium supplements may have specific benefits, no one wants to take several magnesium supplements daily. I believe that the body can benefit from some of the variety of magnesium compounds that are absorbed at different rates and have some specific actions which when combined together provide magnesium’s benefits to the body.
Since most of us simply do not get sufficient magnesium from food, it is unfortunate that our body is generally working with suboptimal levels of magnesium making it important to take a magnesium supplement.
Magnesium Complex is a magnesium supplement that I favour because it contains magnesium bisglycinate and seven other magnesium compounds to help provide positive benefits of magnesium supplementation as well as helping to restore optimum magnesium levels in the body. Taken daily, these easy to swallow magnesium capsules may help to prevent a magnesium deficiency in the body.
Magnesium contributes to a normal energy yielding metabolism, to the normal functioning of the nervous system, to electrolyte balance, to normal protein synthesis and to normal psychological function. Magnesium also has a role in the process of cell division. As well as the above, magnesium contributes towards normal muscle function and to the maintenance of normal bones and teeth, as well as to a reduction of tiredness and fatigue.
DISCLAIMER: The views, opinions and information expressed in this article and on Victoriahealth.com Ltd are those of the author(s) in an editorial context. Victoriahealth.com Ltd cannot be held responsible for any errors or for any consequences arising from the use of the information contained in this editorial or anywhere else on the site. Every effort is made by the editorial and content team to see that no inaccurate or misleading information, opinion or statement appear, nor replace or constitute endorsement from medical bodies or trials unless specified. Victoriahealth.com Ltd accept no liability for the consequences of any inaccurate or misleading data, information, opinion or statement. Information on Victoriahealth.com Ltd and in the editorials is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this website or in the editorials for diagnosing or treating a health concern or disease, or for the replacement of prescription medication or other treatment.