Confused about what type of magnesium to take? There are nine different types of magnesium used in supplements, each having different benefits. This guide will help you find a form that works specifically with you!
How much should you be taking?
The Recommended Dietary Allowance (RDA) for adults is 400-420 mg daily for men and 310-320 mg daily for women. Some people need more than that, but it is very personalized and more isn't always better.
Before jumping into the steps, make sure to follow the steps below to restore magnesium levels:
1. Address the factors that are causing you depleted - chronic stress is a big one!
2. Eat a high magnesium diet. Foods high in magnesium include: pumpkin seeds, chia seeds, spinach, black beans, potatoes, spinach, avocado, figs, chicken, liver, raisins, milk, sardines, lentils, yogurt, bananas...
3. Combine Vit6 rich foods with magnesium-rich foods to increase absorption rate, and help bring magnesium into the cell.
4. Consider magnesium supplementation (ask your doctor before starting a new supplement)
Three things to keep in mind when it comes to supplementing magnesium...
1. It's better to take similar doses more frequently rather than one large dose to improve absorption.
2. If you have gut issues, topical forms of magnesium can be a better option for you to increase the absorption rate.
3. Some people struggle with magnesium supplements, this is especially true if sodium and potassium levels are low. In that case, using an HTMA to check levels, can be useful to assess mineral needs.
L-Threonate
Magnesium L-Threonate is the best form of magnesium for increasing magnesium levels in the brain. It has been shown to improve cognitive function and memory and could be useful for managing brain fog.
Glycinate
Magnesium Glycinate is one of the safest forms and with some of the least side effects. It might help with relaxation, pain, and sleep. Doses of 125-300 mg have shown to help mood conditions like depression (PMID: 16542786).
Sulfate
Magnesium Sulfate is mostly found in Epson salts. It contains sulfur, which is a potent antioxidant needed for making glutathione. It can also relieve stress and muscle cramps.
Malate
Magnesium Malate is a good choice for people suffering from fatigue, since malic acid is vital component of enzymes that play a key role in ATP synthesis and energy production. It is highly bioavailable.
Chloride
Magnesium Chloride is a topical type of magnesium that is rapidly absorbed and can help localized aches, pains and restless leg syndrome. It can also help support detoxification.
Taurate
Magnesium Taurate may be the best form of magnesium for managing high blood sugar, so it might be a good option if you have PCOS or insulin resistance. It can also benefit cardiovascular conditions.
Bicarbonate
Magnesium Hydroxide is used to make magnesium bicarbonate. It is easy to absorb, reduces heartburn and alkalizes stomach acid. It is the best taken in-between meals.
Citrate
Magnesium Citrate is frequently used to combat constipation. It has fairly good bio-availability but, because it comes from fermentation, it can worsen histamine intolerance.
Orotate
Magnesium Orotate is a magnesium salt of orotic acid. It might be the best type of magnesium for cardiovascular conditions.
Thank you for reading!
This article of the Skinsider Scoop was graciously written by Functional Diagnostic Nutrition Practitioner and Certified Health & Wellness Coach, Marina Wright, and edited by the Clean Skin Club team. If you're interested in more from Marina, please shoot us an email, follow her Instagram - @marinawrightwellness