Dr. Berg Table of Contents
Discover the best and worst types of magnesium supplements for optimal health. Learn which forms are most effective for sleep, brain health, and energy, and which to avoid
The best forms of magnesium
Had a question about the best forms of magnesium .
So I’m gonna touch on that today .
So we have magnesium citrate , which is very common .
Magnesium citrate
It’s pretty good .
It’s , it absorbs easily .
It’s great for nocturnal leg cramps , So if you have cramps at night , use this .
Good for constipation and can prevent headaches .
Next one is magnesium glycinate .
Magnesium glycinate
Now , glycinate is an amino acid , glycine .
So we have this combination of magnesium and glycine , which is a protein bound mineral .
So it does absorb readily and the glycine adds some additional , calming factors .
So it’s kind of an anti anxiety , it can help you sleep , and so does magnesium .
So together , they can create an anti stress effect .
It’s good as an anti inflammatory , it can support blood sugars , and there’s virtually no laxative effects .
Then we have another one called magnesium threonate .
Magnesium threonate
Sometimes it’s l threonate .
This is best for your brain .
It improves cognitive function , prevents the loss of synapses in animal studies , but it’s very expensive .
Next one is magnesium orotate .
Magnesium orotate
This type penetrates the cell very deeply into the mitochondria and it’s good for top athletes because it improves energy , it helps your mitochondria , but it is also very expensive .
Then we have magnesium taurate , which is good for your blood sugars .
Magnesium taurate
It’s really good for blood pressure in animal studies , so if you have a pet rat that has high blood pressure , give him or her some magnesium taurate .
And then we have magnesium malate .
Magnesium malate
This is good for fibromyalgia , chronic fatigue syndrome , and it does not have too much of a laxative effect .
Versions of magnesium to avoid
Now , the versions I would recommend avoiding would be the magnesium sulfate , magnesium carbonate , magnesium oxide , and magnesium hydroxide .
Vitamins that support the absorption of magnesium
Last point I want to bring up in this very short topic is that when you take magnesium , vitamin D and B6 help absorb magnesium .
key Points:
Magnesium citrate
*Absorbs easily
This can potentially be good for:
• Nocturnal leg cramps
• Constipation
• Preventing headaches
Magnesium glycinate
*Absorbs easily * No laxative effects
This can potentially be good for:
• Promoting a sense of calm
• Supporting sleep
• Reducing anxiety
• Reducing inflammation
• Supporting the blood sugars
Magnesium threonate
*Best for the brain
This can potentially be good for:
• Improving cognitive function
• Preventing the loss of synapses (in animal studies)
Magnesium orotate
*Good for top athletes
This can potentially be good for:
• Improving energy
• Supporting the mitochondria
Magnesium taurate
This can potentially be good for:
• Supporting the blood sugars
• Supporting blood pressure (in animal studies)
Magnesium malate
- The laxative effect is small to none
This can potentially be good for:
• Fibromyalgia
• Chronic fatigue syndrome
You may want to avoid these versions of magnesium:
• Magnesium sulfate
• Magnesium carbonate
• Magnesium oxide
• Magnesium hydroxide
Vitamins that support the absorption of magnesium
• Vitamin D
• Vitamin B6
DATA;
Get my FREE PDF Guide on Magnesium
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4379450
FAQ:
What is the best type of magnesium to take?
The “best” type of magnesium depends on your specific health goals and needs:
- Magnesium Citrate: Known for its bioavailability and efficacy in improving digestion and preventing constipation. Ideal for those seeking a magnesium supplement that also aids in bowel movements.
- Magnesium Glycinate: Highly bioavailable and less likely to cause laxative effects. This form is recommended for individuals looking to support mental calm, stress reduction, and improved sleep.
- Magnesium Oxide: Often used for relief from heartburn and indigestion as well as a mild laxative. However, it has lower bioavailability compared to other forms.
- Magnesium Chloride: Known for its ability to be absorbed easily, it can be used both orally and topically to increase magnesium levels.
What is the bad form of magnesium?
No form of magnesium is inherently “bad”; however, certain forms may be less effective or desirable depending on your needs:
- Magnesium Oxide: Although not “bad,” it has a lower absorption rate compared to other forms. It’s often not the first choice for those looking to correct deficiencies or target specific health issues.
- Magnesium Sulfate: Commonly known as Epsom salt, while beneficial as a soak for muscle relaxation, its oral bioavailability is poor and is not recommended for supplementing magnesium levels.
Keep in mind that individual reactions to magnesium supplements can vary, and what works well for one person may not for another.
Which is better, magnesium taurate or glycinate?
Both magnesium taurate and glycinate are highly bioavailable forms of magnesium, but they serve slightly different purposes:
- Magnesium Taurate: Recommended for those focusing on cardiovascular health, as taurine aids in heart function and blood pressure regulation.
- Magnesium Glycinate: Best for those looking to support mental health, reduce anxiety, and promote better sleep due to its calming effects on the brain and muscles.
Choosing between these depends on your specific health objectives and any underlying conditions.
Is it better to take magnesium citrate or magnesium glycinate?
The choice between magnesium citrate and magnesium glycinate hinges on your primary objectives for supplementation:
- For Digestive Health: Magnesium citrate is a better choice. It’s effective in improving bowel regularity and is often used for constipation relief.
- For Mental and Physical Relaxation: Magnesium glycinate is preferable, offering benefits like stress reduction, improved sleep, and better muscle function without the laxative effect.
