If you thought there was just one kind of magnesium, you couldn’t be more incorrect. In fact, there are many kinds and each seems more effective against particular ailments or provides a particular benefit. The health benefits of magnesium are undeniable, and considering the large majority of the populations that is deficient in this important nutrient, making sure you’re getting enough can be a challenge. It’s important to understand the different types before determining the best form of magnesium for you and factoring in absorption rates is a helpful tool in making your decision. Check out our list of 10 facts you should consider before deciding which is the best form of magnesium for you!
1. Oxide is……ok: Most of what you will see on store shelves is the oxide form of magnesium. Magnesium oxide uses include constipation relief, however with a very low absorption rate; you may decide that another form is better suited for your needs.
2. Chloride: Magnesium chloride benefits are many and it has been touted as not only a remedy for many conditions, its solubility makes it arguably the best form of magnesium available.
3. Citrate: Many choose a magnesium citrate supplement for its ability to quickly relieve constipation, and it’s often the choice made for pre surgical cleanouts. The liquid form is most likely more readily absorbed than other applications.
4. Glycinate: If your poop is on track, but you’re still in need of some magnesium, glycinate may be the choice for you. Known to have less of a laxative effect than its potent proverbial cousins, glycinate provides magnesium without the added toilet time.
5. Malate: Probably the least known appearance, but arguably the best form of magnesium for fibromyalgia sufferers, it’s thought that this variance can assist with the collapse of lactic acid that purportedly is related to fibromyalgia.
6. Food: If you want to discuss absorption, don’t forget about the quickest and easiest way to keep your magnesium levels in check. Eating it. There is no doubt that in most cases, natural food is the best form of magnesium. Kelp, green veggies, nuts and tofu are all great magnesium food sources.
7. Calcium: it may seem odd to worry about calcium, but the fact is that magnesium and calcium are both fighting for absorption rights. Having too much calcium can keep magnesium absorption low. This is why proper nutrient balance can be so important.
8. Magnesium chloride can be applied to the skin: It’s an odd way to get your essentials, but topically applied magnesium chloride has shown promise as an external remedy as well as internal.
9. Vitamins: Not having enough magnesium can throw your vitamin stores out of whack, meaning that the absorption of not only your magnesium, but all of your other vital nutrients can be thrown off. This is why making good choices about which form Is right for you is important.
10. Space them out: Feel free to space the dosage of whichever form you select out. It will minimize side effects and the same quantity taken over a long period of time instead of all at once will increase absorption and reduce potential discomfort.