Do you know an interesting fact about magnesium? About 60% to 70% of magnesium is found in bones, 25% to 30% in muscles, 6% to 8% in soft tissues and 1% in the extracellular fluid.
It is also involved in over 600 reaction in your body including:
- Energy creation: Converting food into energy
- Protein formation: Creating proteins from amino acids
- Maintaining genes: Helping create and repair DNA and RNA
- Muscle movements: Aiding in muscle contraction and relaxation
- Nervous system regulation: Regulating neurotransmitters, which send messages throughout your brain and nervous system
Naturally, magnesium can be found in many food items like:
- Pumpkin seeds: 37% of the DV per ounce
- Chia seeds: 26% of the DV per ounce
- Spinach, boiled: 19% of the DV (90 grams)
- Almonds: 19% of the DV per ounce
- Cashews: 18% of the DV per ounce
There are several types of magnesium that provide many health benefits. Following are the 10 types of magnesium along with their potential in maintaining the health of body.
Types of magnesium
1. Magnesium citrate
Magnesium citrate is one of the most common forms of magnesium and is bound with citric acid. One of the most common supplement formulations, it is consumed orally when suffering from low magnesium levels. It also aids in constipation due to its laxative effects.
2. Magnesium glycinate
Magnesium attached to amino acid glycine. Glycine has antioxidant and anti-inflammatory properties. Taken as a capsule or powder, magnesium glycinate is the most beneficial form of magnesium. While reducing inflammation in the body, it also helps in muscle relaxation and pain reduction. It can also be helpful in treating mental health issues like depression, anxiety, stress, and insomnia due to its calming characteristics. However, more research is needed in this field.
3. Magnesium oxide
It is the magnesium bound with oxygen. Since it is not easily absorbed by the body, magnesium oxide is not used for treating low levels of magnesium in the body. However, it is used treating digestive ailments like indigestion, constipation and heart burns. Some may also use it to treat migraines but more research is needed to prove the benefits of using magnesium oxide in treating migraines.
4. Magnesium chloride
It contains magnesium, chlorine and some amount of sodium as well. Magnesium chloride is absorbed by the body and hence, if you are looking to increase your magnesium levels, then this can be a good choice for it. If you are suffering from sore muscles and want to relax them, then magnesium chloride can be used topically by mixing it in oils or in a bath. It can also be used to lower blood pressure when taken orally in a capsule or tablet.
5. Magnesium sulfate
Commonly called as Epsom salt, it is a combination of magnesium, sulfur and oxygen and is used in an intravenous form to replete low levels of magnesium. When taken in low doses, it can help in treating constipation. For treating muscle soreness, use it in bathwater to get relief from achy muscles and stress.
6. Magnesium lactate
It is formed when magnesium binds with lactic acid, which is produced by our blood cells and muscles. Magnesium lactate is used as a food additive to regulate acidity and fortify foods. Since magnesium lactate is easily absorbed by the digestive tract, it is beneficial for our digestive system.
7. Magnesium L-threonate
During the breakdown of vitamin C, a substance called threonic acid is produced. When magnesium combines with threonic acid, it results in the formation of magnesium L-threonate. This form is easily absorbed and is shown to raise the magnesium levels in the brain tissue. Magnesium L-threonate is known to have several brain benefits like reducing depression, managing Alzheimer’s disease, and age-related memory loss. However, more research needs to be done.
8. Magnesium taurate
To boost healthy blood glucose levels, one can take magnesium taurate, which is a combination of magnesium and taurine (amino acid). It can also help in maintaining healthy blood pressure, digestion, aid in sleep and decrease inflammation.
9. Magnesium malate
Made of magnesium combined with malic acid, it is used to raise low blood magnesium levels as it is well absorbed by the digestive tract and can be beneficial in treating muscle pain and fatigue. Magnesium malate is sometimes recommended to treat fibromyalgia and chronic fatigue syndrome symptoms.
10. Magnesium orotate
Consisting of orotic acid, a natural substance involved in the construction of genetic material like DNA, magnesium orotate is helpful in improving heart health due to orotic acid’s role in the energy production pathways in heart and blood vessel tissue.
