Did you know that magnesium is used in 300 metabolic reactions? If you have low levels of this crucial mineral, you can suffer from various health issues, including heart disease, type 2 diabetes, and severe migraine headaches, according to a study from the Academy of Micronutrient Medicine. However, there are multiple different types of magnesium. What are the best types of magnesium? First, let's examine the key benefits of this mineral before discussing the various types available.
Benefits of Magnesium
Magnesium is abundant in the human body, and it's a mineral that plays a vital role in some of the body's most essential functions. The key benefits of magnesium that are backed by science include:
- Over 600 reactions depend on magnesium, including:
- Muscle relaxation and contraction
- DNA and RNA repair
- Formation of amino acids
- Energy production
- Exercise performance may improve. One study found that people experienced less fatigue and lactic acid when supplementing magnesium. Supplementation may increase exercise performance, and running speed improved with four weeks of supplementation.
- Fight back against depression. Many people experience symptoms of depression when they have low levels of magnesium. Randomized trials indicate that 450mg of magnesium was almost as effective as an antidepressant drug.
- Studies show that when magnesium levels are at their highest, the risk of diabetes fell by 47%.
- One study found that 450mg per day of magnesium reduced both diastolic and systolic blood pressure.
- Magnesium has anti-inflammatory properties, which can help fight back against aging, chronic disease and obesity.
Magnesium is also shown to protect against migraines, reduce insulin resistance, improve PMS symptoms and is considered safe to use. Since your body uses magnesium for numerous functions, you shouldn't have any adverse side effects when supplementing with the mineral.
There is some concern about consuming too much magnesium, which can lead to short-term cramping and digestive problems.
Best Types of Magnesium
Magnesium comes in a lot of forms, and some forms are better for you than others. The leading forms of magnesium that you can find in foods or supplements include:
Magnesium citrate is found in foods that contain citric acid, such as citrus fruits. This form of calcium is one of the most abundant, and it's a good option because it's one form of magnesium that the body quickly absorbs.
If you have low magnesium levels, it's not uncommon for a doctor to recommend this type of magnesium because it's easily absorbed into the body.
There's anecdotal evidence that magnesium citrate can help:
- Relieve anxiety
- Alleviate depression
Furthermore, there's evidence that this type can help with digestion regulation, nerve and muscle support, bone strength and heart health.
Magnesium oxide is actually a salt that combines both oxygen and magnesium together. While a popular type of magnesium, the oxide form isn't the best option for anyone trying to restore their magnesium levels due to the poor absorption rate, according to studies.
Instead, a doctor may recommend supplementing with this form if you experience:
If you suffer from migraines, there's evidence that magnesium oxide may provide relief.
If you're looking for anxiety and stress relief, magnesium lactate may be your best option. A few small-scale studies show that this form of magnesium may be able to help reduce anxiety and stress.
Researchers claim that while the results are promising, more studies are needed to verify these claims.
Your muscles and blood cells produce this mineral naturally when your body produces lactic acid. Magnesium will bind to the lactic acid to form magnesium lactate. One benefit of this form is that it is easily digestible, so it won't cause stomach upset or a laxative effect, as seen with other forms.
Found naturally in fruit and wine, this form of magnesium includes malic acid. Often, malic acid is added into foods when they can benefit from additional acidity or a more robust flavor. Studies show that a magnesium malate is a good option for anyone suffering from magnesium deficiency because it rapidly absorbs into the digestive tract.
In most cases, people that have adverse side effects from other types of magnesium will try the malate variety because it is easier on the digestive system.
You may find people recommending malate for:
While an abundance of anecdotal evidence exists suggesting that this form of magnesium may benefit these conditions, there is a lack of conclusive evidence. Therefore, you should consult with your physician before supplementing when suffering from either of these conditions.
Taurate is an amino acid that is responsible for regulating blood sugar. When combined with magnesium, the two may help promote healthy blood sugar levels. There's also some evidence suggesting that magnesium taurate may help promote healthy blood pressure levels.
In rats with high blood pressure, it was found that blood pressure levels significantly dropped when consuming magnesium taurate.
It's important to note that more research is needed to determine whether magnesium taurate is as effective in humans as in rodents.
When you add magnesium and chlorine together, the elements will form salts because it's unstable in this form. Magnesium chloride is an excellent option for a multipurpose supplement because the digestive tract easily absorbs it.
In most cases, this form of magnesium is used to treat:
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