Magnesium is one of the more important minerals your body needs. It’s responsible for more than 300 enzymatic reactions in the body. That means that getting enough is crucial, but here’s the thing — many people are deficient. Therefore, taking a supplement becomes a must. In this edition of Supplement Spotlight, we take a look a magnesium, its forms, functions, and dosing suggestions. Plus, we’ll link you to a few of the magnesium products we carry. Let’s get going!
What Is Magnesium?
It is an essential mineral that’s found in such foods as green leafy vegetables, seeds, and nuts. It’s also a common supplement that’s sold by itself or as part of various vitamin/mineral and other specialized formulas.
Functions
Without a doubt, magnesium is one of the most important minerals, especially for individuals who work out. As noted, it is involved in over 300 bodily functions and plays an important role in the following (1)
- Energy Production
- Muscle Contraction – Read That Again!
- Nerve Transmission
- Bone Health
- Glucose Levels
- Protein Synthesis
- DNA/RNA Synthesis
- Glutathione Production
- Testosterone Production
- Sleep
The Different Types
We will look at eleven types of magnesium. While each type is a little different, most benefits based on what it is bound with need further studies. Beyond a couple of these, the primary benefit is improved absorption. Let’s take a look at each one.
Magnesium Oxide
This is a popular form that’s used in many supplements. It’s a combination of magnesium and oxide. Despite its popularity, it does not absorb well. This form is helpful for digestive issues, but many people take it specifically to ensure they are getting enough of this critical mineral.
Magnesium Citrate
This form is magnesium bound to citric acid, which comes from citrus fruits. This version is common, and it absorbs better than magnesium oxide.
Magnesium Glycinate
This form combines magnesium with the proteinogenic amino acid glycine. It’s another version that’s very well absorbed. Like many forms of this mineral, some users take this to help ease anxiety.
Magnesium Aspartate
This is the type is commonly used in ZMA formulas. Some of these formulas mix magnesium aspartate and magnesium oxide. Taken at night, ZMA supports relaxation and testosterone production. Stack it with other test-boosting products for optimal effect.
Magnesium Lactate
Here’s a type that’s commonly used in foods. While it is available as a supplement, it is not one of the more popular ones. This form is a combination of magnesium and lactic acid.
Magnesium Chloride
This is a magnesium salt that’s combined with chlorine, which binds well with other elements. Like most of the other types, it’s well-absorbed but not very popular as a supplement.
Magnesium Malate
Beyond magnesium oxide, absorption is the key to most of the different forms of this mineral. As noted, magnesium oxide has historically been a very common supplement, yet it does not absorb well. Many of the other types are formulated to absorb better. In this case, magnesium is combined with malic acid. This form absorbs well and may be helpful for chronic fatigue. (2)
Magnesium Taurate
This version combines magnesium and taurine and supports normal blood sugar levels. (3)
Magnesium L-Threonate
This a salt combining magnesium and threonic acid. If you haven’t heard of threonic acid, it’s a water-soluble compound that comes from the metabolic breakdown of vitamin C. It’s well-absorbed and used to support cognitive function. (4)
Magnesium Orotate
Here’s one that combines magnesium and orotic acid. That’s a natural compound that plays a role in your body’s construction of genetic material, including your DNA. This form is popular with athletes because it plays a role in energy production.
Magnesium Sulfate
Perhaps the least common supplement, this combines magnesium, sulfur, and oxygen. It’s commonly known as Epsom salt. It can be used in capsule form as a laxative, but is, of course, most commonly added to bath water.
MagnaPower
Finally, magnesium can be combined with other compounds to form a specialized version. A great example of this is MagnaPower® Creatine, which combines creatine with chelated magnesium. An example is Axe & Sledge Hydraulic, a stim-free pump pre-workout.
Which One Should You Use?
Unless you’re using this critical mineral specifically for a certain purpose, such as ZMA as part of a testosterone-boosting Stack, many users take a basic supplement such as magnesium citrate. It may be a good idea to avoid a pure oxide version because of its poor absorption. It should be noted that in many cases, manufacturers will combine the oxide form with another form.
The Recommended Dosage
The suggested dosage ranges from about 250 mg to 450 mg. We have Revive Magnesium Glycinate with 200 mg of well-absorbed magnesium per serving. Also, AllMax VITASTACK, a complete multi-vitamin/mineral formula, contains magnesium as oxide and aspartate, a common combination.
Summary
As you can see, there’s a wide range of magnesium supplements. You’ll find it in countless forms by itself, as part of a specialized formula, and in a multi-vitamin/mineral formula. It’s an essential mineral your body must have to function normally. So don’t wait, stop by illpumpyouup.com and get yours today!
References:
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h3
- Boulis, M., Boulis, M., & Clauw, D. (2021). Magnesium and Fibromyalgia: A Literature Review. Journal of primary care & community health, 12, 21501327211038433. https://doi.org/10.1177/21501327211038433
- Sak, D., Erdenen, F., Müderrisoglu, C., Altunoglu, E., Sozer, V., Gungel, H., Guler, P. A., Sak, T., & Uzun, H. (2019). The Relationship between Plasma Taurine Levels and Diabetic Complications in Patients with Type 2 Diabetes Mellitus. Biomolecules, 9(3), 96. https://doi.org/10.3390/biom9030096
- Zhang, C., Hu, Q., Li, S., Dai, F., Qian, W., Hewlings, S., Yan, T., & Wang, Y. (2022). A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients, 14(24), 5235. https://doi.org/10.3390/nu14245235