Magnesium Supplements: Decoding Your Perfect Match

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Medically Reviewed
January 2, 2024

Magnesium Supplements: The Master Mineral Unmasked – Decoding Types & Finding Your Perfect Match 

As a clinical nutritionist, I witness firsthand the magic of magnesium supplements. This essential mineral fuels over 300 biochemical reactions in our bodies, impacting everything from energy production and muscle function to mood regulation and sleep quality.  

Yet, despite its crucial role, magnesium deficiency is alarmingly common, affecting up to 75% of the population.  

It can be challenging to navigate the multiple forms of magnesium available when considering adding magnesium to your health repertoire. A new formulation of magnesium supplement is on the market every day, each promising to unlock this mineral’s potential. But with so many choices, identifying the “right” type for you can feel like cracking a cryptic code.   

Worry not, fellow magnesium seekers! This blog post aims to be your decoder ring, demystifying the different types of magnesium and guiding you toward finding your perfect match based on your unique needs and potential symptoms. 

As a clinical nutritionist, I strongly urge you to partner with an integrative team of practitioners to ensure that the magnesium  supplements you are taking support your individual health needs and goals. There are pitfalls in following the trends and not taking personalized recommendations.   

The Magnesium Alphabet Soup 

Let’s first shed light on the key players. Each type of magnesium differs in its absorption rate, side effects, and suitability for specific needs. Here’s a crash course: 

  • Magnesium Citrate: This readily absorbed type is often recommended for constipation relief due to its laxative effect. However, it may not be ideal for sensitive stomachs. 
  • Magnesium Glycinate: Gentle on the gut and associated with improved sleep and anxiety relief, this form boasts high bioavailability thanks to its binding to the calming amino acid glycine. 
  • Magnesium Chloride: Absorbed through both the digestive tract and skin (think Epsom salt baths!), this type can be helpful for muscle relaxation and magnesium deficiencies but may cause loose stools. 
  • Magnesium Malate: Combined with malic acid, a key player in energy production, this form can combat fatigue and muscle cramps but may not be suitable for those with kidney issues. 
  • Magnesium L-Threonate: This newer kid on the block is said to have superior brain bioavailability, potentially benefiting cognitive function, mood, memory, and sleep.  
  • Magnesium Oxide: The most affordable option, but also the least absorbed. It can cause constipation and is best avoided for those with sensitive stomachs. 

Symptoms as Clues 

Now, the crucial question: how do you decipher which type of magnesium is singing your body’s tune? Symptoms can offer valuable clues! 

  • Muscle cramps and spasms: Point towards magnesium malate or chloride, while taurate could also be helpful for muscle recovery. 
  • Constipation: Magnesium citrate is your go-to, but consider glycinate if you have a sensitive gut. 
  • Insomnia and anxiety: Glycinate, L-threonate, and chloride are your allies in the quest for tranquility. 
  • Migraines and headaches: Magnesium citrate can be a lifesaver, while glycinate may offer additional relief due to its calming properties. 
  • Fatigue and low energy: Malate, L-threonate, and glycinate can all be energy warriors, depending on your specific needs. 

Remember, You’re Not a Lone Decoder 

While symptoms offer valuable insights, remember that self-diagnosis and self-treatment are NEVER wise! Consulting an integrative medical expert is crucial for deciphering the complex puzzle of your individual needs.  

They will consider your symptoms and delve deeper, analyzing advanced diagnostic lab results and conducting a thorough consultation to understand your health baselines and unique requirements. This holistic approach ensures a personalized magnesium recommendation seamlessly fits into your overall health journey. 

Beyond the Supplement Bottle 

Remember, while magnesium supplements can be a powerful tool, they are just one piece of the puzzle. Prioritizing a magnesium-rich diet is key. Think leafy greens, nuts, seeds, legumes, and dark chocolate! Additionally, managing stress, getting enough sleep, and engaging in regular physical activity can all boost your magnesium levels naturally. 

How Long Does it Take for Magnesium to Work?

The world of magnesium can be both fascinating and overwhelming. But with this decoder ring and a qualified integrative medical expert’s guidance, you can unlock this essential mineral’s magic and find the perfect type to match your body’s symphony.

Remember, it’s a journey, not a destination, and with each step, you’ll nourish your body and build a foundation for vibrant health and well-being. So, embrace the magnesium adventure, and let this master mineral empower you to thrive!  

Contact us today! 

Disclaimer: This blog post is for informational purposes only and should not be interpreted as medical advice. Always consult your doctor or a qualified healthcare professional before taking supplements or changing your diet or lifestyle. 

StephanieM Headshot Doctor - Nava Health
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Stephanie is an autoimmune advocate and Functional Nutritionist who blends science, humor, and herbalism to create personalized nutrition and integrative health strategies. With over five years of clinical experience, Stephanie has helped numerous clients overcome various health issues, from weight management to autoimmunity and hormonal balance.