Feeling exhausted or having trouble sleeping? Experiencing muscle cramps? Battling with constipation?
You might have a magnesium deficiency. In fact, it is estimated that over 75% of us don’t get our recommended daily dose of magnesium through our diets alone.
The simple solution is to take a magnesium supplement. But with so many different types of magnesium out there, finding the right supplement for you can feel anything but simple!
Here, we’ll review some of the most recommended magnesium supplements and help you find the supplement type that’s best for you.
What is Magnesium
Magnesium is an essential mineral that is needed for over 300 different processes in our body. It helps to manage digestion, immunity, brain and nerve function, and more.
Unlike many other vitamins and minerals, magnesium is able to cross the blood brain barrier to directly impact our brain cells. This makes it a particularly useful supplement to encourage better mood, memory, and sleep.
Magnesium Supplements: Which One Is Best for You?
Choosing the right supplements for your body can be tricky, especially when it comes to magnesium. There are nearly a dozen different types of magnesium to choose from, so let’s see what makes each unique:
Magnesium Citrate This is one of the most commonly used forms of magnesium. It is bound with citric acid and tends to be the most easily absorbed. It is commonly used for constipation relief and has been shown to calm the mind and body and may be helpful in reducing stress and anxiety. Because magnesium citrate has a natural laxative effect, it can help boost your magnesium levels while keeping bowel movements regular. This form of magnesium, however, can be more harsh on the digestive tract than others (like magnesium malate), so keep the strength of your digestive system in mind when choosing your best match.
Magnesium Oxide Magnesium oxide combines magnesium and oxygen and is the common ingredient in milk of magnesia. It isn’t absorbed well by the body so isn’t particularly useful for magnesium deficiencies, but it can be used to relieve digestive discomfort from heartburn, indigestion, and constipation. Some studies suggest it could also help prevent headaches in those who suffer from migraines.
Magnesium Chloride Magnesium chloride is typically well-absorbed and is a great all-around magnesium supplement. It is particularly helpful for issues like heartburn, constipation, and low magnesium levels.
Magnesium Malate Magnesium malate is naturally found in certain foods, especially tart foods like fruit and wine, but can also be found as a supplement. Studies show that magnesium malate is well-absorbed and tends to be gentler on the digestive tract than other forms of magnesium. If you are looking for a mild way to encourage more regular bowel movements, magnesium malate might be the best choice for you. Magnesium malate may also help improve conditions like chronic fatigue syndrome, fibromyalgia, and chronic pain.
Magnesium Sulfate Magnesium sulfate is the more scientific name for Epsom salt. While Epsom salt used to be used to treat constipation, there are (thankfully!) more gentle and simpler ways to encourage healthy bowel movements. Instead, try using Epsom salt in a warm bath to help soothe sore muscles and relieve stress.
Magnesium Glycinate If quieting stress and getting a restful night’s sleep is your biggest priority, magnesium glycinate may help. This form of magnesium helps to improve sleep, calm the mind, and reduce symptoms of anxiety and depression.
Magnesium L-threonate This type of magnesium combines magnesium with threonic acid for a brain-boosting supplement. It is easily absorbed and passes the blood-brain barrier to increase magnesium levels in our brain cells. Studies show that this version may therefore help to manage brain disorders, reduce memory loss, and even improve mood imbalances like depression.
If you are unsure about which supplement to try, or if you are pregnant, breastfeeding, or on any medications, ask your doctor to make the best choice for your body.
Magnesium: A Simple Step Towards Health
If you suffer from chronic constipation, muscle weakness, or sleep issues, or simply want to ensure you’re getting enough magnesium daily, a supplement is a simple step in the right direction.
The most powerful health shifts, however, come from adopting healthy lifestyle habits and regular self-care. In addition to your magnesium supplement, be sure to eat a wide range of healthy foods (including magnesium-rich beans, dark leafy greens, nuts, and whole grains) and keep your digestive system in tip-top shape with colon hydrotherapy.
Ready for a fresh start? Book your appointment at Coastal Colon Hydrotherapy today!