Are there different types of magnesium

Magnesium is essential for health. For some people, a magnesium supplement may be necessary to get enough of this mineral. Several types of magnesium are suitable as dietary supplements, such as magnesium citrate, glycinate, and lactate.

Other kinds have topical uses, such as in baths or on the skin. People should seek guidance from a doctor before starting taking a magnesium supplement or using a topical magnesium product, as they are not suitable for everybody. Magnesium is essential for bones, metabolism, and heart health. This article looks at magnesium for health, sources, symptoms of deficiency…. Magnesium is found in many different foods.

Although magnesium deficiency is rare, many people in the United States do not get as much of the mineral…. People with asthma often experience flare-ups of symptoms.

For severe asthma attacks that do not respond to standard treatments, a doctor may…. Many people use magnesium citrate to relieve occasional constipation. Magnesium citrate is a laxative that works by softening the stool, which makes…. Types of magnesium supplements and their benefits.

Types of magnesium For nutrition For topical use For specific conditions How to choose Health benefits Food sources Summary There are different types of magnesium that people can get from dietary supplements. What types of magnesium are there? For better nutrition. For topical use.

For specific conditions. How to choose a magnesium product. Health benefits of magnesium. Food sources. The RDA for women who aren't pregnant or breast feeding is mg for ages , mg for age 31 and older.

The RDA for men is mg for ages , mg for age 31 and older. Adults, however, should be careful not to exceed the upper limit for magnesium in dietary supplements, which is mg. High intakes of magnesium from dietary supplements and medications can cause diarrhea, nausea, and abdominal cramping. Extremely high intakes of magnesium can lead to irregular heartbeat and cardiac arrest, according to the National Institutes of Health. Surprisingly, there is great diversity among them, and a wide range of maladies—from heartburn to insomnia to acne, and more—can be treated with the proper supplement application.

Feeling a little It can be used for relaxation, increased sleep quality, and stress relief. Magnesium aspartate is a combination of aspartic acid and magnesium, which forms a salt.

It's one of the more easily absorbed forms of magnesium available as a dietary supplement. Magnesium aspartate is often combined with zinc as a way to increase serum testosterone levels, but the research on the efficacy of this supplement is mixed. Magnesium chloride, a mixture of magnesium and chlorine, is found naturally in seawater and salt lakes.

It is often used to help increase magnesium levels in people who are deficient in the mineral. You can find magnesium chloride in tablet or capsule form or as flakes that can be placed in the bath or used as a foot soak.

Your muscles and blood cells naturally produce magnesium lactate, and your digestive system easily absorbs it. Because this form of magnesium is easily absorbed, it is an excellent option for people who need to take large doses since it is better tolerated than some other types. Supplementing with magnesium lactate can help replete a magnesium deficiency, alleviate leg cramps in pregnant women, and provide pain relief during your menstrual cycle.

Magnesium malate is a salt compound made of magnesium and malic acid. Studies done in mice found that magnesium malate may be easier to absorb and help you maintain a higher level of magnesium in your blood than other forms. Magnesium malate is usually taken orally with food. Magnesium malate may be used to treat conditions that over-excite the neuromuscular system, like chronic fatigue syndrome and fibromyalgia, helping to reduce pain and soreness.

However, more research needs to be done to prove these benefits. Magnesium L-threonate is formed from combining magnesium with threonic acid, a water-soluble substance that comes from the breakdown of vitamin C.

This salt form of magnesium is absorbed readily and may significantly increase magnesium levels in brain cells. Because of its ability to significantly increase magnesium levels in the brain, magnesium L-threonate has been studied to treat depression and Alzheimer's. The research has mainly been done on animals so far, and more evidence is needed to support use in humans. Magnesium taurate contains a magnesium ion and taurine, which is an amino acid. Both taurine and magnesium help regulate blood sugar , and supplementing with magnesium may keep your blood sugar levels within a healthy range.

Preventing high blood pressure is another reason why you might take magnesium taurate. Some preliminary animal studies have shown magnesium taurate to reduce hypertension.

More research is needed. Another magnesium salt, magnesium sulfate, is also popularly known as Epsom salt. It's made from a combination of magnesium, sulfur, and oxygen. People often use Epsom salts in a bath to relieve soreness and achy muscles or promote stress relief; however, there isn't much evidence to back up these uses.

Magnesium sulfate can also be used as a remedy for constipation when taken orally. Magnesium Sulfate can cause serious side effects if taken over the correct dose. Speak to your doctor about taking magnesium sulfate orally and avoid taking it if you have stomach pain, nausea, vomiting, or other symptoms.

The amino acid glycine combines with magnesium to form magnesium glycinate. On its own, glycine is popular as a sleep aid and is sometimes used to treat inflammation and related conditions like diabetes. Magnesium glycine may have stress-relieving or calming abilities that reduce the effects of anxiety, depression, sleep disturbances, and stress.

Most of the evidence behind these uses is anecdotal, and more scientific research is needed. Magnesium orotate combines magnesium with a material utilized for creating genetic material, called orotic acid.

Orotic acid transports magnesium to the cells and is also an antioxidant. Magnesium orotate has been primarily studied for heart health and energy production. More research is likely needed to be sure of whether magnesium orotate is worth its higher cost. Choosing and taking a magnesium supplement should be based on how much you already get through your diet and why you might need the supplement.

How much you need to take also depends on your age and sex. The National Institutes of Health says that many people in the United States do not get enough magnesium from their diet, especially men over 70 and teenagers.

Updated Jan 11, Written by Dr. Edward Group Founder. Health Information You Can Trust We pride ourselves on being your source for the best, scientifically-accurate advice for healthy living.

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Magnesium-Amino Acid Chelate A magnesium-amino acid chelate is magnesium connected to an amino acid. Magnesium Oxide Magnesium oxide is therapeutically used as a laxative and to provide relief for acid reflux. Magnesium Citrate Derived from the magnesium salt of citric acid , magnesium citrate is highly soluble and has higher bioavailability than magnesium oxide.

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