Magnesium is an essential mineral that plays a vital role in numerous bodily functions, including regulating muscle and nerve function, supporting immune system health, and maintaining strong bones.

There are various types of magnesium supplements available, each with its unique properties and benefits.

In this article, we will discuss the different types of magnesium and their uses for specific health purposes.

Magnesium Citrate

Magnesium citrate is by far the most commonly used of all magnesium supplements. It is highly absorbable and helps to regulate bowel movements. This form of magnesium is commonly used to treat constipation and is beneficial for people with low stomach acid levels. It also has a relaxing effect on the muscles, making it useful for relieving cramps and muscle tension.

The recommended daily dose for magnesium citrate is typically 200-400mg, which can be taken in one or divided doses. Keep in mind that this is a laxative and may cause loose stools.

Magnesium Glycinate

Magnesium glycinate is known to be a highly absorbable form of magnesium and doesn’t tend to agitate the bowels or cause any sort of looseness of stools like magnesium citrate does. This form of magnesium is ideal for people with digestive issues and is commonly used to treat anxiety, depression, and insomnia. Magnesium glycinate is also beneficial for people with muscle pain and can help to reduce muscle cramps and soreness.

The recommended daily dose for magnesium glycinate is typically 200-400mg, which can be taken in one or divided doses.

Magnesium Threonate

Magnesium threonate is a newer form of magnesium that is highly absorbable and has been shown to have cognitive benefits. This form of magnesium has been found to increase brain magnesium levels, which can improve memory and cognitive function. It is also beneficial for people with anxiety and depression.

The recommended daily dose for magnesium threonate is typically 2000-3000mg, which can be taken in one or divided doses.

Magnesium Malate

Magnesium malate is another form of magnesium that is bound to a compound known as malic acid. This form of magnesium is commonly used to treat fibromyalgia and chronic fatigue syndrome. It can also help to reduce muscle pain and promote muscle relaxation.

The recommended daily dose for magnesium malate is typically 1000-3000mg, which can be taken in one or divided doses.

Magnesium Oxide

Magnesium oxide is a common form of magnesium that is commonly used to treat constipation. It is not as highly absorbable as other forms of magnesium, but it is beneficial for people with low stomach acid levels (hypochloridria).

The recommended daily dose for magnesium oxide is typically 400-800mg, which can be taken in one or divided doses. I personally am not in favor of the use of magnesium oxide due to it not being well absorbed.

Magnesium Chloride

Magnesium chloride is a form of magnesium that is commonly used in topical applications. It is absorbed through the skin and can help to relieve muscle pain and tension. It’s topical application was appears to be effective for fibromyalgia. It is also beneficial for people with skin issues, such as eczema and psoriasis.

The recommended daily dose for magnesium chloride is typically 200-400mg, which can be taken in one or divided doses.

Magnesium Sulfate

Magnesium sulfate, also known as Epsom salt, is a type of magnesium commonly used in bath salts and topical applications. It is beneficial for sore muscles, joint pain, and skin issues such as acne and psoriasis. Magnesium sulfate can also be taken orally to relieve constipation (with proper supervision)

For topical use: Add 1-2 cups of Epsom salt to a warm bath and soak in it for at least 15 minutes, or mix 1/2 cup of Epsom salt with warm water for a foot soak and keep your feet in it for 15-25 minutes.

Magnesium Sulfate can also be used orally but should only be used as per the recommendation of a healthcare professional.

Magnesium Taurate

Magnesium taurate is a form of magnesium that is bound to taurine, an amino acid that supports heart health. This form of magnesium is highly useful for people with high blood pressure and heart disease in general. It can also help to reduce anxiety and appears to also promote a sense of relaxation.

The recommended daily dose for magnesium taurate is typically 125-500mg, which can be taken in one or divided doses.

Magnesium Orotate

Magnesium orotate is another type of magnesium that is bound to orotic acid, a compound that supports heart health and cellular energy production. This form of magnesium is beneficial heart disease, fatigue, and appears to support athletic performance.

The recommended daily dose for magnesium orotate is typically 500-2000mg, which can be taken in one or divided doses.

It is important to note that while magnesium supplementation can be beneficial for many people, it may not be good for everyone. Magnesium supplements can interact with certain medications, such as antibiotics and blood pressure medications, and can cause side effects like diarrhea and stomach upset in some people. Consult with a healthcare professional before starting any new supplements and in order to determine which form of magnesium is best for you, especially if you have a medical condition or are taking medication.

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(Always use medicinal herbs under the supervision of a doctor)

by Dr. Nishal R.
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