Types of Magnesium: Benefits, side effects, and differences

This article explores the various forms of magnesium supplements, highlighting their advantages, disadvantages, and how individuals can make informed choices among them.

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Some individuals may require additional assistance in obtaining sufficient magnesium levels. Selecting the appropriate magnesium supplement can enhance this mineral's levels in the body and may assist in managing a range of health issues.

Magnesium is one of the most prevalent minerals found in the human body, playing a critical role in over 600 metabolic processes. These include energy production, protein synthesis, and the regulation of blood pressure.

Different magnesium supplements can exhibit varying effects and benefits. Research indicates that magnesium taurate may aid in reducing blood pressure, while magnesium citrate may be effective for alleviating constipation.

It is advisable for individuals to consult with a healthcare professional or a nutritionist before starting any magnesium supplementation.

Each magnesium type possesses unique characteristics, which can differ regarding:

There is a wide range of magnesium forms currently available in dietary supplements and food products. Among these are:

The following magnesium types are commonly used as dietary supplements:

Magnesium glycinate

Magnesium glycinate is formed from magnesium and glycine, an amino acid.

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Research shows that magnesium glycinate is generally well-tolerated and presents minimal side effects. This feature makes it a good choice for individuals needing higher doses or who encounter adverse reactions from other magnesium forms.

Magnesium lactate

Magnesium lactate consists of magnesium combined with lactic acid. An analysis has demonstrated that magnesium lactate is readily absorbed in the gut.

Magnesium malate

This compound, formed from magnesium and malic acid, has shown strong bioavailability and tolerability in studies.

In an animal study, magnesium malate exhibited the fastest absorption rate compared to various other magnesium types after a single dose. While similar results are anticipated in humans, further research is needed for confirmation.

One human study noted that a combination supplement containing magnesium malate and various vitamins resulted in few digestive side effects.

Magnesium citrate

Magnesium citrate is among the most widely used magnesium forms in supplements and is considered easier for the body to absorb than many other varieties.

In a previous study involving 46 adults, magnesium citrate showed better absorption than magnesium oxide and magnesium chelate.

However, as magnesium citrate is also utilized as a treatment for constipation, it may cause undesirable digestive effects like diarrhea in some individuals.

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