Which magnesium should I use?
Magnesium is essential for many functions for wellbeing... healthy muscles, nerves, bones and blood sugar levels. I have created a list to help you understand various magnesiums and their benefits.
Unfortunately Australian soils are at a crisis point and becoming deplete of magnesium for crop growing and we are not getting enough in our foods.
When choosing a magnesium for my clients...I wish I could give all my peeps the same one seriously... it would make my prescribing time a whole lot easier. But the fact is all magnesium forms are not the same and depending on whether you have come to see me for issues with energy, sleep, fertility, or cardiovascular health or mood... I will also be looking at what other constituents, vitamins or aminos are contained in your magnesium supplement to support your specific requirements and reduce the need for loading you up with lots of supplements, and this would be a whole other article.
This list of magnesiums is not exhaustive, I have included common examples of magnesium to help you understand more specifics when choosing for you.
Firstly, my preference is a powder due to flexibility in prescribing, bioavailability, absorption and faster action. Using powders I can also make a more customised compound formula for individual prescribing which when needed, I have found to be much more effective than off the shelf or OTC (over the counter).
Here goes….
Magnesium Citrate: is commonly used to support digestive health and relieve constipation due to its ability to draw water into the intestines, softening stool and promoting bowel movements. It has a calming effect. Great for use during detoxification programs and for PMS.
I personally like to use it as a gentle and easily digested magnesium for cognitive function, migraines, mood, nocturnal cramps, stress, alkalising and sleep.
Magnesium Threonate: I love to use this one in compounding particularly for cognition, memory, nervous system both peripheral and central for depression and anxiety, sleep, neurological disorders and migraines. Magnesium threonate has been studied for its ability to cross the blood-brain barrier effectively, allowing for increased levels of magnesium in the brain. Currently the most used in my clinic for compounding for specific nervous system support.
Magnesium Glycinate: is well-tolerated, making it suitable for individuals with sensitive digestive systems. This form of magnesium is often used to promote relaxation, support muscle function, and alleviate symptoms of anxiety and stress and support for sleep. I like this one particularly for my menopausal humans who have hot flushes that wake them up at night.
Bisglycinate: PMS, mood, stress and sleep, chronic pain.
Orotate: micobiome, cardiovascular protective, and antioxidant.
Phosphate: cardiovascular health, bone mineralisation, muscle soreness.
Aspartate: cardioprotectives, for heart rhythm, muscle strength, performans/endurance and recovery, induced lactate production
Amino Acid chelate: dyspepsia, muscle and energy function.
Malate: energy, chronic pain
Magnesium Oxide: has lower bioavailability compared to other forms. It is commonly used as a laxative to relieve occasional constipation, however its effectiveness varies. Some building materials are also made from this I found out recently!
Magnesium Chloride: This form of magnesium is typically found in topical products such as magnesium oil or flakes. It can be absorbed through the skin, making it an alternative for those who have difficulty tolerating oral magnesium supplements. Magnesium chloride may be used to promote muscle relaxation, alleviate muscle cramps, and support overall well-being. See if this works for you.
Magnesium Sulfate (Epsom Salt): Epsom salt is often used in baths or foot soaks for its potential to soothe sore muscles, reduce inflammation, and promote relaxation. While magnesium sulfate can be absorbed through the skin, its oral bioavailability is limited, so it is not typically used as a dietary supplement.
Each type of magnesium supplement has its own set of potential uses and benefits, and the choice of which to use may depend on individual needs, preferences, and health goals and vary over time.
I hope you find this list useful when choosing your next OTC magnesium.
Christine
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Dr Christine Carley (Acu) AHPRA ATMS NHAA ECNH RMIT
Naturopath & Acupuncturist
Love Thy Health (online & face to face consultations)
As a naturopathic practitioner, I am not a medical doctor and do not diagnose or treat medical conditions. My services are complementary to, not a substitute for, conventional medical care. I may offer guidance on natural therapies, lifestyle changes, and nutritional supplements based on holistic principles. It is important to consult your primary healthcare provider for diagnosis, treatment, and management of any health condition. Inform me about any existing medical treatments or medications to ensure safe and coordinated care. My recommendations are personalised and may not be suitable for everyone. Use of my services is voluntary, and I cannot guarantee specific health outcomes. By engaging in naturopathic consultations, you acknowledge and accept these terms.