Magnesium: A Guide

It is said that Magnesium is crucial to over 300 different enzymatic processes in the human body and that the vast majority of us are deficient in it. 
From blood sugar control, to muscular function, digestive health to sleep, this mineral plays a multitude of different roles in our physiology.  That said there are many different forms of Magnesium - in this article we explore some of these and how to choose between them based on your specific goals and issues. 

Following is a list of 10 Different Forms of Magnesium and how they are different in function and effect:
1. Magnesium Citrate:

  • Lower Bioavailability (3)

  • Natural Laxative (so go easy on dosing unless this is what you're after)

  • May have a calming effect so may be useful for anxiety.

2. Magnesium Oxide:

  • Not well absorbed so not great to use of you're deficient. (3)

  • SHINES as a laxative (once had a client who misread my directions and took 1 TBSP before bed instead of 1 TSP....she was cleansed but a bit tired in the morning.

  • May be helpful for heartburn & indigestion (symptoms not root cause)

  • Some evidence that it may be helpful for migraines (1)

3. Magnesium Chloride

  • Also well absorbed in the GI Tract

  • Can be used to increase systemic Magnesium Levels

  • May also be helpful for constipation and heartburn

  • May help with depression (2)

  • Also used in topical formulas

4. Magnesium Malate

  • Well absorbed in the GI Tract (3),

  • Gentler and less likely to act as a laxative

  • Great for replenishing levels

5. Magnesium Taurate

  • Well absorbed...

  • May help to support insulin sensitivity AND lower blood pressure (4)

6. Magnesium L Threonate

  • Well absorbed AND crosses the blood brain barrier (5)

  • Great for sleep and brain health - one of the three forms of Mg in my favourite Mg supplement for sleep MagTech by Natural Stacks

7. Magnesium Sulfur aka Epsom Salts

  • The magnesium used in Float Tanks

  • Great for soaking after a tough workout or before bed....although the "evidence" is not necessarily glaring on this one I have rarely come across anyone who didn't experience a great sleep after soaking in a hot Epsom Salts bath (followed by a quick cool/cold shower of course)

  • Can be consumed orally but tastes awful.  That said, when used orally great laxative AND a component of the infamous Gall Bladder/Liver Flush.

8. Magnesium Glycinate

  • Well absorbed  via GI tract

  • Calming properties so may help with sleep, anxiety, stress...

9. Magnesium Orotate

  • Well absorbed via GI tract

  • No laxative effect

  • Great for heart health as orotic acid supports energy pathways in heart and blood vessels - may be helpful for people with heart disease (6)

For people who are hugely deficient in Magnesium intravenous administration is the fastest way to replenish levels - 2-3 months vs almost a year through oral supplements.

I have most of my clients use some form of magnesium on a daily basis - it is crucial for bone health (along with D3 and K2), sleep, muscular relaxation (and recovery), blood sugar balance, mood and, as described above a host of other functions.

My hands down favourite Magnesium for sleep is the powdered form of MagTech by Natural Stacks - it combines Mg Glycinate, Taurate AND L Threonate and I can actually see the results in my Oura report the days I use it.

Are you using magnesium?  Do you notice a difference when you do?

(1) https://pubmed.ncbi.nlm.nih.gov/30798472/
(2) https://pubmed.ncbi.nlm.nih.gov/28654669/
(3) https://pubmed.ncbi.nlm.nih.gov/29679349/
(4) https://pubmed.ncbi.nlm.nih.gov/8692051/
(5) https://pubmed.ncbi.nlm.nih.gov/27829572/
(6) https://pubmed.ncbi.nlm.nih.gov/16366126/

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