Which form of magnesium is best for you?

Which form of magnesium is best for you?

Melanie Ryan

We’ve all heard how amazing and necessary magnesium is, but are supplements all the same? No. There are many forms of magnesium and some of these forms do different things in the body.

The main symptoms of magnesium deficiency include, but are not limited to:

  • Fatigue
  • High blood pressure
  • Headaches/migraines
  • Muscle twitches and spasms
  • Anxiety and insomnia
  • Low mood

Some forms of magnesium are absorbed better than others, therefore you want to make sure you are getting the right form to help with any symptoms of magnesium deficiency.

The most poorly absorbed form is magnesium oxide. This particular magnesium is great as a laxative as it draws water out of the colon on it’s way through as it’s practically insoluble. It barely gets into our cells.

The magnesium with the highest bioavailability being absorbed into the cells is magnesium citrate! This is the form of magnesium necessary for such things as blood glucose regulation, immune function, bone formation, nerve function, energy metabolism, etc that will help the above symptoms.

The next best forms are magnesium amino-acid chelate and magnesium glycinate.

What about products claiming they have naturally derived marine magnesium? This form of magnesium is known as magnesium hydroxide. Don’t mistake this for magnesium oxide. Magnesium oxide needs to be converted to magnesium hydroxide in the body before it has any chance of absorption. Magnesium hydroxide is 50% more absorbable than magnesium oxide so can be a good option to take.

With supplements it does depend on how it comes. Powdered forms of magnesium travel through the stomach faster reducing their interaction with other substances for better absorption compared to capsules and then tablets. Although having said that, you may prefer a capsule or tablet and will still get great benefit.

Increasing your food sources of magnesium is always a good idea for everyone every day and some examples include:

  • Leafy green vegetables such as spinach and kale
  • Nuts and seeds, particularly almonds and cashews
  • Legumes such as soy beans
  • Fruit especially figs
  • Our favourite – CHOCOLATE!!!

Come in store and have a chat with us so we can help you find the right magnesium supplement for your needs.