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What is the Best Magnesium for You?

Feb 16, 2024 3 mins reading time

Discover the difference between magnesium oxide, citrate and chloride.

confused woman in pharmacy

Magnesium is very important for our health and wellbeing, helping to facilitate over 300 enzymatic reactions within the body. 

It is vital for processes ranging from energy production to nerve function, is abundantly present in bones, muscles, and soft tissues and helps regulate key processes in the body including normal heart function.

Integral Role in Your Diet

Various everyday foods are rich sources of magnesium, including nuts like almonds, cashews, and peanuts, dark leafy greens like spinach, whole grains such as wheat, oatmeal, and brown rice, as well as select fish and fruits. 

Adult magnesium requirements span between 320 mg for women and 420 mg for men daily. However, these needs can be influenced by age, pregnancy, lactation, and other individual factors.

Yet, during our busy lives, maintaining a perfectly balanced diet can be challenging, which can lead to potential dietary imbalances. 

Diverse Forms, Unique Benefits

As our lives increasingly sway towards the convenience of supplements, magnesium supplements offer magnesium in a variety of different forms, which can sometimes be confusing. Let's break down their distinctive attributes, absorption and bioavailability, as well as potential benefits.

Magnesium Oxide

Magnesium oxide, while featuring a relatively lower bioavailability compared to some other forms, offers distinct benefits as a supplement. With a higher magnesium content per gram, it presents a convenient option for rapidly replenishing magnesium levels in the body. 

This form is particularly useful for individuals seeking a quick boost of magnesium, making it an efficient choice for helping address dietary deficiencies or other magnesium needs. 

Its cost-effectiveness and potential to increase magnesium stores make magnesium oxide an easily accessible supplement for those looking to bolster their magnesium intake

Magnesium Citrate

Magnesium citrate’s excellent absorption rates ensure effective delivery of magnesium to the body. 

This form of magnesium is known for its potential to relieve muscle cramps and reduce aches and pains when dietary intake is inadequate. 

Despite being slightly pricier due to its production costs, some believe the better absoprtion is worth it. 

Magnesium citrate's improved bioavailability and relatively low digestive discomfort makes it a preferred choice for individuals seeking a reliable and more bioavailable form of magnesium supplementation, especially for addressing specific health concerns. You can find magnesium citrate available as an ingestible magnesium powder.

Magnesium Chloride

Magnesium oil and magnesium flakes offer an alternative way to deliver magnesium directly into the body. 

Magnesium oil is created by blending magnesium chloride with water, forming a super-saturated brine that permeates the skin without leaving a residue. Magnesium oil is often packaged in convenient spray bottles.

Magnesium flakes can be dissolved in water for a luxurious bath.

Magnesium Sulfate (Epsom Salt)

Magnesium sulfate, commonly known as Epsom salt, holds versatile benefits as a supplement. This form of magnesium can also be indulged in through soothing baths. 

Epsom salt baths have long been revered for their potential to alleviate the ails of modern life.

Magnesium sulfate offers a flexible and accessible way to introduce magnesium into the body, supporting diverse health and wellbeing goals.

Magnesium Amino Acid Chelate

Magnesium amino acid chelate’s high bioavailability makes it a valuable choice for helping to support healthy magnesium levels in the body and helping to address magnesium dietary deficiencies. 

Magnesium and amino acids work together, potentially augmenting the overall benefits. It is an efficient and effective means to support magnesium levels. 

Magnesium amino acid chelate is particularly beneficial for individuals seeking a more bioavailable form of supplementation, making it a preferred option for those looking to rectify magnesium imbalances and support various bodily functions. Magnesium chelate is a popular supplement for people with active lifestyles.

Marine Magnesium

Marine magnesium, derived by combining magnesium oxide with a water molecule, holds distinctive benefits in the realm of supplementation. This form offers a similar profile to magnesium oxide while presenting an alternative solution known as ‘milk of magnesia’. 

Primarily recognised for its role in maintaining regular intestinal function, marine magnesium offers support for digestive health. Although not the go-to choice for long-term supplementation, it provides a viable option for individuals seeking gentle relief and balance within their digestive system. 

With its unique properties, marine magnesium contributes to a comprehensive approach to magnesium supplementation, offering benefits for specific health concerns.

A Wide Array of Choices

The realm of magnesium supplements includes a diverse range of options, each designed to meet specific health goals and individual preferences. 

As the body's needs vary, selecting the appropriate form of magnesium supplementation can be an important factor. Whether seeking efficient absorption, muscle relaxation, or general wellbeing, understanding the unique attributes of each form is can help you make an informed choice.

If you are still unsure, you can also consult a healthcare professional for personally tailored advice. 

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