Which magnesium to take

Added to the bath, Epsom salts soothe sore muscles. A relaxing Epsom soak also draws toxins out of your pores. Sprinkle in your Epsom salt, add a few drops of your favorite calming essential oils and soak your stress away.

Magnesium glycinate is a highly absorbable form of magnesium. This form of magnesium is bound to glycine, a calming amino acid that in a small-scale test was reported to help people sleep.

Learn more about the benefits of collagen protein. The bottom line : Take magnesium glycinate if you want to raise your magnesium levels quickly.

Also, it comes with a side benefit that might help you sleep. Every supplement package includes specific instructions on how much to take. Follow the directions, and you should be just fine. Your kidneys keep the right balance by filtering out excess magnesium found in food. But with supplemental magnesium, there is a risk of getting too much and suffering from magnesium toxicity.

If magnesium makes you feel anxious, your body might be out of balance with other minerals, like sodium and potassium. You also need adequate levels of B vitamins, boron and other trace minerals, which help to make sure you absorb the right amount of magnesium.

Your doctor can order tests to make sure everything is in balance. The bottom line : Follow the directions on your magnesium supplement bottle, and pay attention to how you feel. Talk to your doctor before you make any changes. And remember—the best magnesium supplements are the ones that are right for you. When trying to evaluate our magnesium intake, the first source we should look at is our daily diet. Healthy foods are foundational to raising magnesium levels and other essential minerals, and supplements should never be viewed as a substitute for a nutrient-rich diet.

Modern day food cultivation. Biochemical individuality. Factors such as genetics, metabolism, health conditions, and more can influence how much magnesium an individual person needs for healthy functioning. Those with anxiety, depression and insomnia may need more magnesium than they can feasibly get from their food. There are two main factors to consider when choosing a form of magnesium:. Bioavailability , which indicates how much magnesium can be absorbed by the gut. Access to the brain , as effective forms of magnesium have to be able to cross the protective blood brain barrier surrounding the brain.

The two most commonly prescribed forms of magnesium - magnesium oxide and citrate - have the lowest bioavailability of the various forms. This means that they are more likely to pass through the gut and cause loose stools and diarrhea, so they are best used to relieve constipation.

Magnesium salts like carbonate and sulfate have similar issues with absorption. Based on recent studies, there are certain forms of magnesium that have better bioavailability and ability to cross the blood brain better, making them better treatment options for addressing symptoms of anxiety and depression :.

Magnesium taurate contains an amino acid called taurine , which has a calming, neuroprotective, and anti-inflammatory effect in the brain. Taurine also appears to help the magnesium enter the brain. In addition, it is gentle on the GI tract, making it unlikely to cause loose stool and diarrhea.

In a recent study, magnesium acetyl taurate increased brain magnesium levels more than any other form of magnesium. This form of magnesium has impressive studies backing its use in mental health conditions and has evidence that it can cross the blood brain barrier. Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels This may be beneficial, depending on your specific needs. Magnesium malate is occasionally recommended as a treatment for symptoms associated with fibromyalgia and chronic fatigue syndrome.

Magnesium malate is easily absorbed and may have less of a laxative effect than other forms. Magnesium taurate contains the amino acid taurine. Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar. Thus, this particular form may promote healthy blood sugar levels 16 , Magnesium and taurine also support healthy blood pressure 18 , A recent animal study revealed that magnesium taurate significantly reduced blood pressure in rats with high levels, indicating that this form may bolster heart health Magnesium taurate may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary.

Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C This form is easily absorbed. Animal research notes that it may be the most effective type for increasing magnesium concentrations in brain cells Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression and age-related memory loss.

Nonetheless, more research is needed. Magnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression and memory loss. All the same, further studies are necessary. Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It can be consumed as a treatment for constipation, but its unpleasant taste leads many people to choose an alternative form for digestive support. Magnesium sulfate is frequently dissolved in bathwater to soothe sore, achy muscles and relieve stress.

Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, very little evidence supports these uses.

Magnesium glycinate is formed from elemental magnesium and the amino acid glycine. Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as fish, meat, dairy, and legumes.

Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce anxiety, depression, stress, and insomnia.

These bugs are commonly referred to as spore-forming probiotics because they are encapsulated with a hard shell, or endospore, making them very stable and highly resistant to extreme conditions. Articles magnesium citrate vs. Published: Jun 20, Are you deficient in magnesium? On top of that, our stressful lives and other health conditions may deplete our body of this important mineral. Magnesium is an essential mineral and electrolyte that we must obtain from our diet.

It has over functions in the body and plays a crucial role in hormonal balance. For example, magnesium affects thyroid function, estrogen detoxification, blood sugar, stress hormones , and more 2. Magnesium is an important mineral that many women are significantly lacking. In particular, women with PCOS polycystic ovarian syndrome are 19 times more likely to have a magnesium deficiency.

This is important because magnesium plays a key role in regulating insulin and glucose. In fact, having low levels of magnesium increases your risk of insulin resistance, weight gain, and type 2 diabetes.

Studies have shown that replacing a magnesium deficiency lowers TSH and improves thyroid function. Others at risk for magnesium deficiency include people who take certain medications like acid reflux medications or birth control pills, and people who have trouble absorbing magnesium due to gut health issues. The Recommended Dietary Allowance RDA for magnesium is milligrams mg per day for men and mg per day for women 3.