Magnesium supplements are all the rage, with touts claiming benefits for sleep, digestion, and more. But with so many types on the market, it's hard to know which one, if any, is right for you. Here's a breakdown of seven popular types of magnesium and what they do, along with expert commentary and analysis.
Magnesium Glycinate
Magnesium glycinate is a popular choice for stress, sleep, and anxiety relief. It's attached to glycine, an amino acid that plays a role in GABA production. GABA helps calm neurons when they're firing excessively, and medications that target GABA treat anxiety and nerve pain. People often take magnesium glycinate to ease stress and encourage relaxation.
"This can help with anxiety. This can improve sleep," says registered dietitian Nicole Roach. "There’s some thought that since it helps with anxiety, it might be helpful for migraines."
If you're considering magnesium glycinate for sleep, try taking it about an hour before bedtime and at the same time every day. It's recommended to take it for at least four to six weeks to see if you get health benefits.
Magnesium Citrate
Magnesium citrate is often used to treat constipation. It works by increasing the amount of water your intestines absorb, softening the stool, and making it easier to have a bowel movement. It's typically sold as a powder to mix with a liquid.
Magnesium Oxide
Magnesium oxide is also used to treat constipation, but it can cause diarrhea and cramping if you don't experience regular constipation. It's not recommended for those without constipation issues.
Magnesium L-Threonate
Magnesium L-threonate is marketed for its potential to boost cognitive function and reduce brain fog. While some research links it to these benefits, it's still a newer supplement and needs more study. It can cross the blood-brain barrier, directly impacting the brain, and has shown promise in memory studies.
"It’s definitely one that needs more study," says Dr. Sarah Kidder. "It’s a newer one to the market, but it seems to have really good bioavailability, meaning we can absorb it really well."
Magnesium Taurate
Magnesium taurate is sometimes taken for heart health. It has shown some cardiovascular benefits, particularly with blood pressure and potentially lowering cholesterol. However, more research is needed to understand this relationship.
Magnesium Sulfate
Magnesium sulfate, or Epsom salt, is used topically to soothe sore muscles and joints. When ingested, it has a laxative effect.
Magnesium Malate
Magnesium malate is taken for muscle cramps. It helps muscles relax and contains malic acid, which plays a role in energy production. It's recommended for those feeling fatigued or sore.
In conclusion, magnesium supplements offer a range of benefits, but it's crucial to consult a healthcare professional before starting any new supplement regimen. The right type of magnesium can provide significant health benefits, but the wrong one or excessive doses can lead to side effects and interactions with medications.
