5 Most Common Magnesium Supplements & What They Do
Magnesium is incredibly important to our health and is involved in over 300 biochemical reactions, such as creating DNA, supporting nerve function and contracting muscles.
Magnesium is the fourth most abundant mineral in the body, and humans require a high daily intake of the mineral: roughly 30-420mg per day, depending on your age. As mentioned in our previous article, magnesium can be found in common foods such as dark chocolate, avocados, nuts, whole grains, and dark leafy greens.
In developed countries, studies suggest that around 10-30% of people have suboptimal magnesium levels. For individuals with lower magnesium intake, supplementing could have health benefits such as improving sleep, energy production, and testosterone levels.
While magnesium supplements are common, there are at least 11 different types, all with different characteristics and absorbability. In this article, we will discuss the specifics of the five most commonly available magnesium supplements.
Types of Magnesium Supplements
Magnesium Citrate
Magnesium citrate is a chemical compound consisting of magnesium and citric acid in a 1:1 ratio. Citric acid is a common food additive that occurs naturally in citrus fruits such as lemons and limes. This is one of the most commonly available formulations of magnesium supplements and can be found online and in stores.
As this is a chemical compound, supplement dosages do not accurately represent how much elemental magnesium is needed per day. Magnesium citrate contains roughly 16% elemental magnesium. For example, if you were to take 500mg of magnesium citrate, you would get roughly 80mg of pure magnesium. Magnesium citrate is considered to be one of the most absorbable magnesium supplements; however, it is hard to know exactly how much magnesium the body receives from supplementing.
Magnesium Oxide
Magnesium oxide consists of magnesium and oxygen. While magnesium oxide has a much higher concentration of elemental magnesium (around 61%), it is far less effective at increasing magnesium levels being that it is one of the least absorbable magnesium supplements due to its inorganic and insoluble nature.
Magnesium Lactate
Magnesium lactate is similar to magnesium citrate in that it is bonded with a naturally occurring acid. In this compound, magnesium is bonded with lactic acid which occurs naturally in our bodies. Magnesium citrate is considered highly absorbable by the body’s digestive tract, making it a good supplement. This compound contains roughly 12% elemental magnesium.
Magnesium Chloride
Magnesium chloride also contains 12% elemental magnesium. Here, magnesium is bonded with chlorine salts. Magnesium chloride is sometimes used as a topical ointment to soothe sore muscles; however, little scientific evidence supports its effectiveness. This compound is also highly absorbable and can be effective in raising magnesium levels.
Magnesium Malate
Magnesium malate is believed to be the most absorbable form of magnesium supplement. Based on trials in rats, researchers found magnesium malate has higher absorption rates than other supplements.
In this compound, magnesium is bound with malic acid, another food additive used to give food a tart flavour. Magnesium malate has a 15% elemental magnesium content.
General tips to remember
A general rule of thumb when supplementing magnesium is to prioritize compounds which end in “ate.” These ionic compounds are usually bound with acids, and tend to be more absorbable. This is because they are water-soluble. Unfortunately however, these compounds have lower concentrations of elemental magnesium but are considered more effective because of their absorbability.
Compounds such as magnesium oxide are not water-soluble, which makes them harder to absorb, despite their high elemental magnesium content.
As magnesium is an electrolyte, we can apply the same principles of knowledge to its use in the body: it is essential for fluid balance and hydration, It balances the body’s PH level, and it carries electrical signals from nerves to muscles. For these reasons, magnesium is crucial to maintaining proper health. Looking at magnesium as an electrolyte can help one better understand its role in the body.
Magnesium deficiency risk factors
Magnesium can be sweat out. For this reason, active people and athletes are at a greater risk of being deficient. Depending on the severity, magnesium deficiencies can have serious consequences, including loss of appetite, fatigue and weakness, shaking, muscle spasms, and nausea.
Risk factors for severe magnesium deficiency include a poor diet, type 2 diabetes, digestive problems such as Crohn’s disease, and long-term vomiting – to name a few. If this sounds like you, you might want to begin supplementing with magnesium. As always, consult a healthcare professional before beginning a new supplement.
For others, supplementing with magnesium may still be useful, especially for athletes. Taking 300-450 milligrams of magnesium citrate or a similar compound will provide roughly 72 milligrams of magnesium which can help fill in the gap in a healthy diet.
In any case, you do not want to be magnesium deficient. Magnesium supplements can have benefits for non-deficient people, such as improving sleep, boosting energy creation, and increasing testosterone.
Which magnesium supplement should I take?
The best magnesium supplement is different for everyone. For example, people looking to regulate blood pressure will prefer magnesium chloride, while people looking to control blood sugar should turn to magnesium malate. For general health promotion, magnesium citrate may offer the maximum benefit because it has a higher elemental magnesium content than similar supplements.
