Magnesium is More Than Just Another Mineral

Why do I supplement with Magnesium

In several articles related to my fitness and health transformation, I have mentioned magnesium. My most recent article What Happens if You don't Get Enough Magnesium? attracted a lot of interest from my readers. I was inspired by the comments and learned a lot from readers about magnesium types.

In honor of readers' requests, I have summarized my research, experiences, and perspectives on six forms of magnesium. I also briefly discuss their mental and physical health benefits.

New evidence shows that nearly two-thirds (or more) of the world's population isn't getting the recommended daily intake for magnesium. This deficiency can lead to various health problems.

In my literature review I mentioned that magnesium is involved in more than 300 enzyme reactions. It is essential for ATP metabolism, protein synthesis and DNA/RNA synthesis. It is also essential for controlling blood pressure, muscle contraction, insulin metabolism and cardiac excitability.

Magnesium is an essential mineral in my diet and life style. Magnesium is more than a supplement. Experts in ketogenic diets, like Emeritus Professor and medical doctor Steven Phinney highly recommend magnesium supplements for low-carb, high fat diets. When I began a keto diet, magnesium was one of the many supplements that helped me beat the keto flu.

This is a brief overview of six magnesium forms I reviewed in the literature. Other forms of magnesium are also mentioned at the end.

1. Magnesium Citrate

Magnesium citrate, a well-researched mineral is my favorite supplement. This form of magnesium binds to citric acid. A double-blind research paper found that magnesium citrate daily supplementation has superior bioavailability over other treatments after 60 days. This scientific artifact explains that "citric acid" is used in pharmaceutical preparations as an excipient due to its antioxidant properties. It is used to preserve active ingredients and maintain their stability. It can also be used to control pH levels and act as an anticoagulant by chelating Calcium in blood.

2 - Magnesium Orotate

A functional medicine doctor recommended this form of magnesium to me, as well as my personal trainer. I have found that magnesium orotate causes less digestive disturbance than other forms. It was so good that I kept using it. It is however more expensive than citrate in my country. In this scientific paper it is stated that magnesium orotate can be used to treat magnesium depletion. This has been convincingly demonstrated in animal experiments as well as in patients with coronary disease undergoing, e.g. aortocoronary bypass.

3 -- Magnesium Glycinate

A sleep therapist recommended this form of magnesium to me many years ago. It was a significant help in my insomnia issues. As a supplementary sleep aid, I used amino acid glycine. I experienced minor stomach discomfort. I found that 400mg of magnesium glycinate didn't cause any digestive problems. It is also relatively cheap compared to other forms I buy from online shops. This scientific paper explains that there are numerous reports that support the use of supplementary Glycine for the prevention of many disorders and diseases, including cancer.

4 -- Magnesium L-Threonate

This form was discovered during my cognitive science research. This form of magnesium was found in several papers that I reviewed. This scientific paper concludes that Magnesium L–threonate prevents, restores, and inhibits neuropathy by inhibiting TNF-a." My reviews show that Magnesium L–threonate has been used to treat anxiety, depression, and age-related memory loss. This is the most expensive form of magnesium I have found.

5 -- Magnesium Taurate

Taurine is an amino acid that I use for various health reasons. This form of magnesium caught my attention. In this scientific paper it is stated that "taurine affects vasculature could enable the development of therapeutic strategies for reducing the burdens of cardiovascular diseases." I found that magnesium taurate is beneficial in managing high blood sugar and blood pressure. My experience is not valid as I do not have these conditions.

6 - Magnesium Malate

Citrulline Malate is a favorite supplement for brain and cardiovascular health. This form of magnesium is a great way to get the health benefits of malate. Its use in fibromyalgia was not without controversy. a recent review of 11 papers found that magnesium and malic acids have little to no effect on depressive symptoms and pain in patients suffering from fibromyalgia.

Other forms

Also, I used magnesium chloride and magnesium lactate. Although I didn't have any problems with the lactate or chloride forms, the oxygen form caused severe digestive issues. It was so irritating that I decided to give it up. I found reviews that it was good for constipation. But, I read that magnesium oxide has less elemental magnesium. My biases don't affect readers so I recommend researching these forms and seeking advice from qualified healthcare professionals.

Conclusions

I also take 400mg of Vitamin D because magnesium is so important for my health and daily life. But, I prefer to consume magnesium through my skin. I enjoy Epsom Salts in hot baths before I go to bed. I found that Epsom salts hot baths solved my insomnia problem. You should note that magnesium supplement bioavailability and digestive issues may require other ingestion methods. It is a good idea to seek advice from qualified healthcare professionals about the best form. It is important to note that Too much or too little of anything can be harmful.