Today on the Fruitful Life, we’re going to break down everything you need to know about magnesium. This mineral plays a crucial role in our overall health. Although many have likely heard of magnesium by now, did you know that there are over 10 different kinds with unique functions? For those who have ever thought "what type of magnesium should I be taking?", this article is for you! Stay tuned as we explore the role of magnesium and the ways we can all benefit.
What is Magnesium?
Magnesium is a mineral involved in over 600 enzymatic reactions in the body. It is the fourth most abundant mineral in the body after calcium, potassium, and sodium. Processes such as muscle relaxation and energy production rely on adequate magnesium levels. It is commonly found in a variety of foods like leafy greens, beans, almonds, avocado, and dark chocolate. Although it is abundant in food, many people have insufficient levels.
According to the Harvard School of Public Health, male adults 19-51 years old should consume around 400-420 mg daily. For adult women, around 310-320 mg is recommended. This daily amount can be obtained through diet alone. But, for those curious in supplementing magnesium, the different types of magnesium may be confusing. Below we will break down some of the most regularly used types of magnesium.
Types of Magnesium
Magnesium citrate is magnesium bound with citric acid. Citric acid is commonly found in fruits like lemons, limes, and oranges. This may be beneficial for people with low stomach acid. Solaray’s Magnesium Citrate is specifically designed to improve mineral bioavailability. It is a commonly used formula that may aid in occasional constipation relief.
Another popular kind of magnesium is magnesium glycinate, which is bound to the amino acid glycine. Glycine can be found in protein-rich foods including meat, fish, and dairy. Furthermore, glycine aids in intestinal absorption. Magnesium glycinate is a great option for people looking for relaxation support. Now Food’s Magnesium Glycinate supports healthy muscle, nerve, and heart functions.
For those who prefer a powdered supplement to mix into water, Trace Minerals offers a Stress-X Magnesium option. This formula combines magnesium malate and magnesium carbonate. Magnesium malate is magnesium bound to malic acid, which is used to provide better magnesium absorption. The use of two forms of magnesium helps maintain healthy absorption and magnesium levels. This is a great option before bed or first thing in the morning to assist in stress relief.
The last form of magnesium we want to mention is magnesium L-threonate. Also known as magtein, this specific form is bound to threonic acid which is unique because it can readily cross the blood-brain barrier. Magnesium plays a crucial role in brain health and normal cognitive functioning. LuckyVitamin’s Magtein is a great magnesium option for those looking to aid in learning and memory.
*Earlier in the year we highlighted the Natural Health Research Institute which you can read about here. We wanted to include recent research surrounding magnesium for the science-minded people who may be interested! Here are a few options below:
- Magnesium Offers Protective Benefits Against Cerebrovascular Disease
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Combination of Magnesium and Vitamin B6 Superior for Severe Stress
We hope this article helped answer what type of magnesium to take. With a variety of types, magnesium can be utilized for so many beneficial reasons. Do you take magnesium regularly? Let us know in the comments below or visit us in-stores with any questions!
