You may remember from science class that magnesium is a gray mineral that is the ninth most abundant element in the universe, but most Americans are not aware they are likely deficient in this important substance. A study published in the Journal of the American College of Nutrition discovered that 68% of American adults consume less than the recommended daily allowance of magnesium and 19% don’t even get half the magnesium that they should. Is simply consuming more magnesium the right answer? Surprisingly, no.

There are a number of types of magnesium, and each form has unique benefits that make it better for some people than others. This article is intended to serve as a guide to help walk you through the different types of magnesium and teach how each form provides benefits for different health concerns.

Magnesium Aspartate – Muscle Energy

A study from the Journal of Nutrition found that those with low levels of magnesium use more energy during moderate activity and, as a result, tire more quickly than those with adequate levels. When magnesium levels are too low, muscles need more oxygen and more energy to function properly.

Magnesium aspartate is a combination of two substances that are important for cellular energy production – magnesium and aspartic acid. The extra-strength Magnesium Aspartate 2X, by Douglas Laboratories, is a great supplement for supporting an active lifestyle because it includes 200 mg of magnesium plus the electrolyte potassium that is needed for muscle energy.

Magnesium Oxide – Constipation

Magnesium oxide is simply magnesium bonded to oxygen. This is the least well-absorbed form of magnesium. However, according to a study from Clinics in Colon and Rectal Surgery, this is exactly what makes it so effective in relieving constipation. Magnesium ions, especially in magnesium oxide, are poorly absorbed by the gut and this helps attract water, making a good environment for getting waste moving. If you would like to keep a safe, gentle, and natural constipation relief aid on hand for when you need it, try Magnesium Oxide by Douglas Laboratories.

Magnesium Glycinate – Pain

Since magnesium helps muscles relax, it makes sense that it could reduce muscle pain. Researchers attribute the lessening of pain perception to magnesium’s ability to block the N-methyl-D-aspartate receptor.

Magnesium glycinate (magnesium bonded to the amino acid glycine) is a good form to try for maximizing magnesium’s pain-relief benefits because glycine is a well-known calming amino acid (relaxing neurotransmitter). Magnesium (glycinate) by Pure Encapsulations uses high-quality magnesium glycinate and includes a small amount of fat-soluble vitamin C to help with absorption.

Magnesium Threonate – Brain

Scientists have long known that magnesium is important for brain health. A study from Medical Hypothesis confirmed that magnesium can be effective in treating depression and other mental disorders and a study from Neurotherapeutics explains how magnesium levels plummet after brain injury and that certain magnesium treatments may help in the recovery from such an injury. Magnesium threonate is a relatively new form of magnesium that holds a lot of potential as a supporter of brain function.

A new study, published in Journal of Alzheimer’s Disease, suggests that magnesium threonate may be able to improve certain functions of the brain; especially in older adults. The test subjects who took magnesium threonate saw significant improvements on a test of managing time, paying attention, planning, organizing, remembering details, and avoiding saying or doing the wrong thing. This study is new, small in sample size, and has some limitations, but if you would like to try replicating the treatment in the study and see if magnesium threonate can bring you similar results, NeuroMag by Designs for Health uses the exact same kind of magnesium threonate as was used in the study.

Magnesium Taurate – Heart

Magnesium taurate is a less commonly-known form of magnesium that is known for its cardiovascular benefits, since it focuses more on blood pressure and maintaining a regular heartbeat. Since both magnesium and the amino acid taurine each have the ability to improve heart health, the combination appears to be highly effective. According to one study, magnesium taurate has the ability to not only improve heart function but also significantly reduce high blood pressure and keep heartbeats from becoming irregular. Magnesium taurine helps to remove the intracellular sodium and calcium that can keep blood pressure high and alter the heart’s natural rhythm.

For a great heart health combination, consider Douglas Laboratories’ Magnesium Taurate to get the heart benefits that magnesium has to offer.

Magnesium Citrate – All Purpose

If none of these health concerns are yours and you either just want a high-quality form of magnesium or your health care practitioner says that you are magnesium deficient, magnesium citrate is the best way to go for most people.

The University of Maryland Medical Center Reference Guide recommends magnesium citrate as a form most people should look at because of its superior absorption. Pure Encapsulations makes a great, affordable supplement in this form called Magnesium (citrate).

Where Else Can I Get Magnesium?

Magnesium is found in many foods, such as dark leafy greens, beans and lentils, avocados, bananas, and dried fruit. However, these are foods that many do not eat on a regular basis, thus helping to explain one of the reasons why many are so deficient in magnesium. Assuming that the magnesium in the foods you are eating is about as absorbable as the magnesium citrate, it would take about 15 figs, 3 and a half cups of sliced bananas, or 3 whole avocados to equal the amount of magnesium found in just one 150 mg supplement.

Whatever source you get your magnesium from, it’s recommended that adult men get at least 400 mg a day and that women get at least 310 mg. The exact amount needed can be a little higher for teenagers, people over 50 and women who are pregnant.

Additionally, many drugs reduce the body’s ability to absorb magnesium or the drugs may be more or less effective when taken with magnesium supplements. The FDA recently warned that popular proton pump inhibitor drugs used to treat heartburn (such as Prilosec) may cause low magnesium levels, so make sure your doctor knows about all medications and supplements you are taking.

No matter what specific health concerns are at the front of your mind, almost all of us could benefit from more magnesium, but it is important that you get the right type for you. I hope this information makes magnesium’s benefits and importance more clear and encourages you to explore what magnesium can do for you. Should you have questions, or suggestions, please feel free to fill out our Ask the Doctor form found at the Doctors Corner.

Yours in health!