50% of magnesium is needed in your bones, and the rest for over 300 biochemical reactions. It is critical for the nervous system to control skeletal and cardiac muscle operations. Opt for magnesium citrate instead of carbonate. Magnesium chloride, glycinate and sulfate are the safest options. Avoid magnesium lactate, orotate, oxide (it causes diarrhea), and stearate.
Magnesium is the most abundant mineral in the body. At the same time, the body is typically most deficient in magnesium. This makes sense since 50% of it is needed in your bones, with additional magnesium needed for over 300 biochemical reactions in the body.
A Guide To Magnesium Compounds
Magnesium is critical within the nervous system for skeletal and cardiac muscle operations. It should be no surprise then that a deficiency in this critical mineral results in difficulty handling stress and sleep and in overall weakness.
But how are you going to know which form to use?
For sleep and stress, the overwhelming choice is magnesium glycinate.
However, we have made an entire checklist of common forms of magnesium for an easy to use reference:
1. Magnesium Amino Acid Chelate
Magnesium is an ion, and the chelated forms have been chemically attached to an amino acid. These compounds typically improve absorption like magnesium glycinate, lactate, aspartate, malate, taurate, etc.
2. Magnesium Oxide
This is a very common form, and when people complain that magnesium gives them diarrhea, this is the form they are consuming. Its main application is as a laxative.
This is the most common form in supplements as it is cheap and has a very low absorption rate. Good-quality supplements do not use this form.
3. Magnesium Citrate
This is formed when magnesium is treated with citric acid to form a salt. It has a lower concentration of magnesium but is high in bio-availability. This is also used as a laxative, with the benefit of aiding kidney stone passage.
4. Magnesium Orotate
Like magnesium citrate, this is a salt that is formed in the presence of orotic acid. This is easily the most expensive form of magnesium and is occasionally marketed as having the highest bioavailability, with the added benefit of easy cell membrane passage.
There is no scientific proof of this, and savvy shoppers would be smart to avoid this form.
5. Magnesium Chloride
This is a very effective form of magnesium and is helpful in supporting electrolyte balance. It is also helpful in detoxification, though too much can cause nausea.
6. Magnesium Lactate
Often employed when treating digestive issues, this should be avoided by individuals having kidney-related problems.
7. Magnesium Sulfate
This commonly goes by the name of Epsom salt. It has a low level of magnesium and low absorption rate. It’s mostly used in therapeutic baths to relieve muscle tension and inflammation.
8. Magnesium Carbonate
This is chalk and is a drying agent. This can be used as a laxative though citrate is preferable.
9. Magnesium Glycinate
This magnesium has the highest bioavailability and is the most readily absorbed form. The glycinate is also optimal in applications for sleep and stress.
Magnesium glycinate has been shown to improve secretion of melatonin, aiding in returning individuals to their normal circadian rhythms. It is also thought of as a mood elevator because of its influence in serotonin melatonin secretion.
10. Magnesium Stearate
This form is most often used as an excipient (additive) in supplements. It is used as a flow agent to make the powders flow easily through manufacturing equipment.
Some have speculated that it reduces t-cell count in the immune system, but the science seems somewhat inconclusive. This form of magnesium should be avoided just in case.