The Benefits of Magnesium Supplements: Understanding Different Forms and Their Specific Benefits

Magnesium is an essential mineral involved in numerous physiological processes, including muscle and nerve function, blood glucose control, and protein synthesis. Despite its significance, many people do not get enough magnesium through their diet, leading to deficiencies that can have serious health consequences. Magnesium supplements can help address these deficiencies, but not all magnesium supplements are created equal. Different forms of magnesium offer distinct benefits and are absorbed differently by the body.

The Role of Magnesium in the Body

Magnesium plays a crucial role in over 300 enzymatic reactions. It is vital for energy production, oxidative phosphorylation, and glycolysis. Additionally, magnesium contributes to the structural development of bones and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. It is also important for the active transport of calcium and potassium ions across cell membranes, a process critical for nerve impulse conduction, muscle contraction, and normal heart rhythm.

Common Forms of Magnesium Supplements

1. Magnesium Oxide: One of the most common and affordable forms of magnesium. It has a high magnesium content by weight but is poorly absorbed in the body. Magnesium oxide is often used as a laxative and for relief from heartburn and indigestion.
2. Magnesium Citrate: This form is more bioavailable than magnesium oxide, meaning it is more easily absorbed by the body. Magnesium citrate is commonly used to support bowel regularity and relieve constipation. A study published in the Journal of the American College of Nutrition found that magnesium citrate was more effective than magnesium oxide at raising magnesium levels in the body (Walker et al., 2003).
3. Magnesium Glycinate: Known for its high bioavailability, magnesium glycinate is chelated, meaning it is bound to the amino acid glycine. This form is gentle on the stomach and less likely to cause laxative effects. It is often recommended for those with magnesium deficiencies and for individuals who need to increase their magnesium intake without gastrointestinal side effects.
4. Magnesium Malate: This form is bound to malic acid, a compound involved in energy production. Magnesium malate is often used for its potential benefits in managing chronic pain and fatigue, particularly in conditions like fibromyalgia. Research published in the Journal of Nutritional Medicine suggests that magnesium malate may help alleviate symptoms of fibromyalgia (Russell et al., 1995).
5. Magnesium Threonate: This newer form of magnesium is bound to threonic acid, a metabolite of vitamin C. Magnesium threonate is noted for its ability to cross the blood-brain barrier, making it a potential candidate for improving cognitive function and treating neurological conditions. A study in the Journal of Alzheimer’s Disease indicated that magnesium threonate could enhance cognitive abilities in animal models (Liu et al., 2016).
6. Magnesium Chloride: Known for its high bioavailability, magnesium chloride is used for its rapid absorption and effectiveness in treating magnesium deficiency. It is also used topically in the form of magnesium oil to relieve muscle soreness and improve skin hydration.

Health Benefits of Magnesium Supplements

1. Heart Health: Magnesium is essential for maintaining a healthy heart. It helps regulate blood pressure and supports cardiovascular health. A meta-analysis published in the American Journal of Clinical Nutrition found that magnesium supplementation was associated with a reduction in blood pressure (Xiong et al., 2015).
2. Bone Health: Magnesium plays a crucial role in bone formation and maintenance. It helps regulate calcium and vitamin D levels, which are vital for bone health. Studies have shown that magnesium supplementation can improve bone mineral density, particularly in older adults (Rondanelli et al., 2017).
3. Mental Health: Magnesium is involved in neurotransmitter function and can influence mood and mental well-being. Low magnesium levels have been linked to increased risk of depression and anxiety. Research published in PLoS One showed that magnesium supplementation could reduce symptoms of depression (Tarleton & Littenberg, 2015).
4. Muscle Function and Pain Relief: Magnesium is crucial for muscle relaxation and contraction. It can help relieve muscle cramps and spasms. Athletes and individuals with chronic pain conditions like fibromyalgia may benefit from magnesium supplementation. Magnesium malate, in particular, has been studied for its potential to reduce pain and tenderness in fibromyalgia patients (Russell et al., 1995).
5. Migraine Relief: Magnesium has been shown to reduce the frequency and severity of migraines. A review in the Journal of Headache and Pain highlighted that magnesium supplementation could be an effective preventive treatment for migraines (Sun-Edelstein & Mauskop, 2009).
6. Improved Sleep: Magnesium can help improve sleep quality by regulating neurotransmitters that are involved in sleep regulation, such as gamma-aminobutyric acid (GABA). A study in the Journal of Research in Medical Sciences found that magnesium supplementation improved insomnia symptoms in elderly individuals (Abbasi et al., 2012).

Choosing the Right Magnesium Supplement

When choosing a magnesium supplement, consider your specific health needs and how well your body absorbs different forms of magnesium. For general supplementation and improving magnesium levels, magnesium glycinate and magnesium citrate are good options due to their high bioavailability and minimal side effects. For cognitive support, magnesium threonate is a promising choice. If you experience digestive issues, magnesium oxide or magnesium citrate can help alleviate constipation. For muscle pain and fibromyalgia, magnesium malate might offer the best benefits.

PureHealth’s Magnesium of choice: MagMind (Magnesium L-Threonate) from Jarrow labs.

Conclusion

Magnesium supplements offer a range of health benefits, from improving heart and bone health to supporting mental well-being and reducing muscle pain. Different forms of magnesium cater to specific health needs and absorption rates, making it important to choose the right type of supplement based on individual requirements. As with any supplement, it is advisable to consult with a healthcare professional before starting magnesium supplementation to determine the appropriate dosage and form.

To read our breakdown of symptoms of magnesium and other mineral deficiencies, click here.

References

• Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
• Liu, G., Weinger, J. G., Lu, Z.-L., & Xue, F. (2016). Cognitive enhancement with threonate salts of magnesium and calcium. Journal of Alzheimer’s Disease, 50(4), 1233–1244.
• Rondanelli, M., Opizzi, A., Perna, S., Faliva, M. A., Solerte, S. B., Fioravanti, M., & Peroni, G. (2017). Effect of a 6-month oral magnesium supplementation on bone mineral density in healthy elderly women: a randomized controlled trial. Biological Trace Element Research, 176(1), 1-8.
• Russell, I. J., Michalek, J. E., Flechas, J. D., & Abraham, G. E. (1995). Treatment of fibromyalgia syndrome with super malic: a randomized, double blind, placebo controlled, crossover pilot study. Journal of Nutritional Medicine, 6(2), 135-145.
• Sun-Edelstein, C., & Mauskop, A. (2009). Role of magnesium in the pathogenesis and treatment of migraines. The Journal of Headache and Pain, 10(2), 137-144.
• Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine, 28(2), 249-256.
• Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Journal of the American College of Nutrition, 22(6), 527-528.
• Xiong, J., He, T., Wang, M., Nie, L., Chen, Q., & Yang, X. (2015). The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, and non-communicable chronic diseases: a protocol for systematic review and meta-analysis. American Journal of Clinical Nutrition, 101(3), 716-717.