Types of Magnesium and Each of it’s Health Benefits

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All types of magnesium (known as Mg) are essential for the organism since each has different roles. Today, we’ll explain the differences between the many types of magnesium that exist nowadays.

This is valuable information as you’ll know which is the most convenient Mg for you and when it should be used.

Furthermore, you will also be able to determine if you’re getting enough of it through diet alone or if you need a supplement boost – BTW, check out this awesome supplement at Magnesium Breakthrough…

In any case, how many types of Mg are there? Well, there are a lot, actually. You probably won’t find all of them on the market, so we will try to limit the information to the most useful and available ones.

types of magnesium

Types of Magnesium:

  • Carbonate
  • Citrate
  • Chloride
  • Glycinate
  • Lactate
  • Oxide
  • Malate
  • Orotate
  • Sulfate
  • Taurate

We are going to break them down one by one. Focus on the most important ones to have a small reference and knowledge whenever you want to supplement yourself with this precious mineral.

But before we move on, here’s some important general information:

  1. Mg is necessary for the Krebs cycle for the production of energy from the cell
  2. Mg has a predominant role in the different structures of the body: cell membrane, chromosomes, and bones
  3. Mg is necessary for the transmission of calcium and potassium ions, playing an important role in muscle contraction, nerve impulses, or heart rhythm
  4. Mg is needed for different molecule syntheses such as DNA or RNA, or other proteins. Also, in the synthesis of carbohydrates and lipids
  5. Antioxidants such as Glutathione Peroxidase require Mg to be synthesized
  6. Mg is absorbed in the small intestine and colon; the kidneys eliminate excess Mg
  7. A percentage of about 20% of the population is Mg deficient, which can lead to fatigue, irritability, insomnia, dizziness, headache
  8. Mg deficiency can be worsened by alcoholism, kidney disease, intestinal problems (as that is where absorption occurs), or age
  9. Food sources rich in organic Mg: algae, bran cereals, nuts, brewer’s yeast, whole grains, legumes, and most fruits. In this order from highest to lowest
  10. Without Vitamin B6, Mg cannot enter the cells and is not used. (25mg of Vit.B6 per 400mg of Mg)
  11. Choosing organic versus inorganic forms of Mg will improve absorption and defect symptoms. Besides, organic forms do not cause laxative function like sulfate or chloride, even in people with gastrointestinal sensitivity
  12. The recommended dose of Mg in supplementation is between 200-500mg per day

Types of magnesium

types of magnesium

Carbonate

This is a natural form of magnesium, but it’s inorganic. It comes from rock, commonly dolomite or magnesite.

Absorption does not exceed 30% when taken orally. At high doses, it has a strong function as a laxative.

Citrate

It helps peristalsis and attracts water to the intestine. It is an organic form of Mg; therefore, its absorption is much higher. Also, it’s a form that helps ATP production (Adenosine Triphosphate).

It aids in eliminating oxalates, (hence it is used in cases of oxalate lithiasis). This is the best way to maintain adequate levels of organic magnesium.

Chloride

This is an amino acid form of Mg; therefore, it will not have the function of producing ATP like citrate. Chlorides are very present in the body, so this form of Mg does not help to obtain both chloride and magnesium.

Chloride has a very good bioavailability.

It helps in the response of the nervous system and muscle contractions as well as blood pressure.

Furthermore, chloride binds with hydrogen to enhance hydrochloric acid in the stomach, which improves the absorption of nutrients and activates the intrinsic factor in the intestine for better absorption of Vitamin B12.

Glycinate

This is a mixture of Mg with the amino acid L-Glycine, and it seems that the absorption pathway would be similar to that carried out by the body with amino acids.

It can be found as Mg-bisglycinate or Mg-diglycinate.

Lactate

This is a form with higher bioavailability than Mg oxide and is related to gastrointestinal problems.

Malate

This is a form that binds to malic acid, which is present in fruits, especially apples.

Several studies have been carried out with Mg malate in treatments for depression and diabetes.

Orotate

Mixed with orotic acid, formerly Vitamin B13, this is one of the forms with better absorption. Before, it could be found in diets; now, it’s only available in pharmacies. This type of Mg helps in muscle repair and relaxation.

Oxide

This one is used as a laxative because when it binds to water, it creates Mg hydroxide. Its absorption is deficient, as it will cause intestinal elimination before it can be absorbed.

Again, it is primarily used as a laxative (Magnesia), but it can also be helpful in acid reflux.

However, if you are looking to improve your Mg intake, this is NOT the most adequate form.

Sulfate

Sulfate makes one of the best muscle soothers thanks to its sulfur content. It is known that Mg sulfate not only relaxes muscles, but it’s also used for tissue cleansing and lithiasis elimination along with malic acid.

It supports body cleansing due to its strong laxative function, so its absorption is much lower.

Taurate

Taurate is another form of magnesium linked to an amino acid, this time to L-Taurine. This means that its absorption will also be processed like amino acids.

Since taurine has both relaxing and inhibiting functions, it binds to magnesium, enhancing those qualities.

Types of magnesium and each of it’s health benefits

types of magnesium

Renal lithiasis

Some studies show that hypomagnesuria can be the origin of the accumulation of oxalates in the body. Therefore, Mg citrate, which helps eliminate oxalates from the body, would help these cases. Especially calcium oxalates.

Diabetes mellitus

It appears that Mg levels are directly related to the possibility of developing diabetes. Insulin improves magnesium uptake, and daily Mg intake improves glucose tolerance.

Stress

Magnesium is closely related to the production of adrenal hormones that will help you to manage stress better.

Besides having a relaxing function on the nervous system, a person suffering from chronic stress is perpetually excited. It reduces anxiety during the day and sleep patterns at night.

Likewise, as mentioned earlier, magnesium assists with energy production in the Krebs cycle. Therefore, it will also help you in cases of extreme fatigue.

The relationship between stress and heart disease derives from the release of the hormone aldosterone which, when induced by stress, contributes to cardiovascular risk.

Proper amounts of Mg can help protect the heart muscle.

An adequate intake of Mg can help improve the response in different heart diseases, such as high blood pressure, vasoconstriction, coronary occlusion, or arrhythmias.

Magnesium, sodium & potassium

The relationship between sodium, potassium, and Mg plays an important role in ETS pathologies, thus improving atherosclerosis risk.

types of magnesium

Fatigue

As Mg is necessary for the Krebs cycle for ATP production (Adenosine Triphosphate), a deficiency of this mineral can lead to a lack of energy and fatigue.

Osteoporosis

Mg intake is related to the bone mineral density and calcium absorption. It has been shown that osteoporosis patients are Mg deficient and that bone Mg content is below adequate levels.

Other studies have determined that Mg intake through diet or as a supplement in middle-aged women is associated with less chance of osteoporosis. This is always combined with a poly-vitamin.

What to look for in a magnesium supplement

types of magnesium

There are very few contraindications to Mg supplementation. However, you must be vigilant in certain cases, especially if you have kidney problems, atrioventricular block, or other forms of heart disease.

In these cases, medical supervision will always be necessary. Likewise, those who take cardiac drugs, warfarin, or tetracycline should not take Mg without informing their doctor first.

If we talk about interaction, studies have shown that a low protein intake (<30gr/day) limited Mg’s absorption. Likewise, Vitamin B6 is vital for the correct absorption of magnesium.

Vitamin D stimulates intestinal absorption of Mg. Magnesium and calcium must be taken in balance; an excess of Mg will limit the absorption of Calcium.

Drug interaction: penicillamine, oral anticoagulants, malaria drugs, furosemide, certain antibiotics, certain diuretics, digoxin, or bisphosphonates.

Epsom salts

epsom salts

Amongst the different types of magnesium, there’s Epsom salts

Epsom salt is made from magnesium and sulfate, which can help improve your health in many ways. So far, we’ve learned about the importance of calcium and vitamin D, but many people are still not aware of the magnesium deficiency they may have.

*Magnesium can help regulate the activity of over 300 enzymes in the body. A lack of this mineral may contribute to high blood pressure, hyperactivity, and heart problems.

*Sulfate, on the other hand, is essential for many biological processes, helping to eliminate toxins and protein formation in joints, brain tissue, and mucin proteins.

Epsom salts are rich in magnesium and sulfate and originate from Surrey’s British region, in the south of the country. It owes its name to a shepherd named Epsom.

One day, Mr. Epsom noticed that his cows watered their thirst with special taste in a well that contained these salts, which are now being used to heal wounds, itches, sprains, cramps, and bruises.

Thanks to its healing properties, Epsom salt reached spas all over the world. It is absorbed by the skin and dissolves very well in water. It’s usually prepared in salt baths or bandages and is medically proven to relieve muscle and joint pain.

Epsom salts help detoxify the body. Therefore, people who suffer from fluid retention are advised to immerse themselves in these salts with warm water. Besides having anti-inflammatory properties, they are also relaxing and exfoliating.

What are the benefits of epsom salt?

Epsom salt has many benefits, no matter what your profession or what your day-to-day activities are. If you are looking to de-stress, relieve pain, or relax your muscles, naturally and healthily, Epsom salt is an excellent choice.

Epsom salts

Doctors name many health benefits, whether it’s soaking your feet for 12 to 20 minutes or taking an Epsom salt body bath:

  • Relieves muscle aches
  • Fights garden pests. Yes, Epsom salts are natural repellents. Try sprinkling the affected areas, and you will notice the results. Besides, they are good food for your plants or flowers
  • If you have been sunburned, try putting salt dissolved in water on your skin. Thanks to its anti-inflammatory components, you will feel immediate relief
  • Likewise, if your feet are sweating more than normal, try submerging them in hot water with Epsom salt for 20 minutes. Furthermore, its antiseptic components will eliminate fungus and bad smell
  • Epsom salt also acts as a laxative because of its magnesium content, vital to cure constipation. Moreover, it also accelerates the metabolism
  • Eliminates splinters
  • Softens dehydrated skin
  • Reduces bad odor
  • Improves blood circulation, and for this reason, also helps to remove ingrown nails and relieve infection

In fact, much research has shown that one of the best, safest, easiest, and most natural ways to increase magnesium and sulfate levels is through skin absorption.

This is why Epsom salt is considered one of the best types of magnesium form today.

Some of the uses of epsom salt:

For muscle aches and inflammation:

  1. You can make a paste to put on clean skin, massaging the affected area. Mix one teaspoon of Epsom salt with one cup of hot water until it dissolves, then put it in the refrigerator for 20 minutes
  2. Wet a washcloth, put it in the refrigerator, add Epsom salt, and put it on the affected area. You can also make a mixture of 2 tablespoons of Epsom salt in a cup of cold water and dip a cotton cloth to apply on the affected area
  3. Dive into the bathtub with two cups of Epsom salt and relax for 15-20 minutes

Rest & soothe legs and feet:

  1. Add half a cup of Epsom salt in a gallon of warm water, put your feet in for about 15-20 minutes. Repeat at least 3 times a week
  2. You can also mix the salt with some cream or soap and massage them. This will help you exfoliate and reduce inflammation

It will help you sleep better and improve your flu symptoms:

  1. As Epsom salt helps to relieve muscle aches and pains, it will help you get a good night’s rest and recover faster
  2. Some doctors say it can even speed up the healing process by detoxifying the body and increasing white blood cell count. Soak in a tub of Epsom salt or make hot water wipes with it

Itching and minor skin burns:

  1. In a cup of cold water, mix two tablespoons of Epsom salt, soak a cotton cloth and place it over the affected area
  2. Mix one cup of water with two tablespoons of Epsom salt. Put it in a spray bottle with a lid, and spray the mixture on the affected area
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Joel Zazueta

Hey! Joel here; A graduate of Herbalism & Naturopathy Medicine School. My team and I are passionate about finding ways to improve our lives on a daily basis and truly believe in natural alternatives of doing so before seeking traditional medications. However, always consult with your Doctor/Physician first before taking any actions in regards to your health. Stay Safe and Healthy!

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