Information:
| Category | Details |
|---|---|
| What it is: | Magnesium is an essential mineral that plays a central role in hundreds of biochemical reactions in the body. It is crucial for muscle and nerve function, blood sugar regulation, blood pressure control, and the formation of protein, bone, and DNA. |
| What it does: | Magnesium contributes to energy production, supports the health of the cardiovascular system, helps regulate neurotransmitters that send signals in the brain and nervous system, and plays a role in muscle contraction and relaxation. It is also important for the balance of minerals such as calcium and potassium within the body. |
| Usage: | Magnesium is present in many foods, including leafy vegetables, nuts, seeds, beans, whole grains, and fish. Despite its availability in many food sources, many people experience magnesium deficiencies, which can lead to supplement use as an effective way to ensure adequate levels. |
| Possible health benefits: | Adequate magnesium intake can help prevent or manage chronic diseases, including heart disease, type 2 diabetes, and osteoporosis. It can also help reduce symptoms of depression, and has been shown to reduce migraine attacks, improve sleep quality, and support overall relaxation and stress reduction. |
Extra information:
Magnesium Forms and Biological Availability
| Form of Magnesium | Biological availability |
|---|---|
| Magnesium bisglycinate (also known as magnesium glycinate) | High |
| Magnesium taurate | High |
| Magnesium malate | High |
| Magnesium lactate | High |
| Magnesium citrate | Mediocre |
| Magnesium chloride | Mediocre |
| Magnesium sulfate (Epsom salt) | Mediocre |
| Magnesium oxide | Low |
| Magnesium carbonate | Low |
Magnesium Forms and What to Use For
| Form of Magnesium | Use & Operation |
|---|---|
| Magnesium bisglycinate (also known as magnesium glycinate) | Promotes sleep and reduces anxiety, very gentle on the stomach. |
| Magnesium taurate | Supports cardiovascular health. |
| Magnesium malate | Ideal for energy production and muscle pain. |
| Magnesium lactate | Suitable for long-term use for general deficiencies. |
| Magnesium citrate | Good for digestion and constipation. |
| Magnesium chloride | Used for skin applications and digestion. |
| Magnesium sulfate (Epsom salt) | Mainly used in baths for muscle relaxation. |
| Magnesium oxide | Used for digestive problems with lower absorption. |
| Magnesium carbonate | Used as an antacid and laxative. |