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Types of Magnesium and Their Benefits
Here’s how to know which supplement is best for you
The multiple forms of magnesium supplements differ significantly in their absorbability, their impact on the bowels and their desired benefits. So which supplement is right for you? Get savvy and choose accordingly.
Magnesium is a necessary supplement for most of us these days. It reduces bodily stress, fatigue and inflammation, and it helps maintain optimum blood pressure and blood sugar levels.
This chart lists the various forms of magnesium supplements and their effects. You may find it beneficial to take one or more different types of magnesium.
Note that magnesium is a common ingredient in calcium supplements. Because Mg oxide is the cheapest, it is most often used. However, Mg oxide is poorly assimilated and triggers the bowels. If you supplement with calcium, check labels and make an informed choice.
Magnesium | Absorption | Use for | Other |
Mg Glycinate(aka Mg. diglycinate or Mg. bisglycinate) | Absorbs easily | Calms nervous system, reduces anxiety, depression, stress, insomnia and headaches | |
Mg Malate | Absorbs easily | Good for pain, muscle spasming, restless legs, fibromyalgia | |
Mg Taurate | Absorbs easily | Reduces high blood sugar and high blood pressure; good for headaches | |
Mg L-Threonate | Absorbs easily | Supports brain health, depression, and memory loss | Can be energizing |
Mg Citrate | Too much will cause loose stools | Relaxes nervous system, moves bowels | |
Mg Oxide | Doesn’t absorb well | Moves bowels | |
Adapted with permission from Dr. Erika Siegal’s Nourish Me Kitchen
Wow, I never knew that magnesium can can help ease pain! Wonderful.