Some forms of magnesium are easier for the body to absorb than others. Your physician can help you determine if you’re at risk for magnesium deficiency and will also monitor your medications for those that could affect your magnesium levels. Do you have a condition or take a medication that limits magnesium absorption? Does your condition cause you to lose magnesium at a higher-than-average rate? Do you need a magnesium supplement with a laxative effect? Are you suffering from fatigue or headaches? These questions can help you narrow down which magnesium supplement will work best for you. Magnesium acetate protects the heart and can be used to treat headaches and muscle cramps.īestReviews Features to consider for magnesium supplementsīefore you decide on a magnesium supplement, consider why you need it. It’s a chelated form of magnesium that combines magnesium with aspartic acid, an amino acid naturally found in protein-rich foods. Magnesium aspartate is a common ingredient in supplements because the body absorbs it well. However, this form of magnesium should not be taken by those with kidney disease or heart disease. It has a good absorption rate and is used to treat magnesium deficiency, heartburn, and indigestion. This form of magnesium comes from the magnesium salt of lactic acid. It shouldn’t be ingested as it’s easy to overdose. Epsom salt is used to relieve sore muscles and is usually put into bathwater. Magnesium orotate is one of the more expensive forms of magnesium, so unless your doctor specifically suggests this form, you might want to try a different supplement first.Ĭommonly known as Epsom salt, this form of magnesium is inexpensive and readily available but only has about 10% magnesium. However, the scientific evidence on this is sparse.
It’s also often promoted as an athletic performance enhancer. Sometimes called magnesium orotate dihydrate, magnesium orotate is used to improve sleep and cardiovascular health. This magnesium compound is naturally made in the body to build DNA. Magnesium oxide is not the best source of magnesium, but it is almost always the easiest on the wallet. Many magnesium oxide supplements contain more magnesium per pill (sometimes 60% more) to get the same absorption rate as other forms of magnesium. However, it’s not chelated, which makes it harder to absorb. Magnesium oxide is a common, inexpensive magnesium supplement that’s used as an antacid and laxative. It helps kidney function and is often used as a magnesium supplement for those susceptible to the laxative effects of other forms of magnesium. Magnesium chloride only contains about 12% magnesium, but it’s easy for the body to absorb. When taken in high doses, it can have a laxative effect. In the stomach, it combines with hydrochloric acid to make magnesium chloride, making it an excellent antacid and magnesium supplement. This form of magnesium is also known as magnesite. It’s often used to correct long-term magnesium deficiencies. This is one of the easiest forms of magnesium for the body to absorb without causing diarrhea. In this form, magnesium is attached to glycine, an amino acid. This is a highly soluble, easy-to-absorb form of magnesium. For this reason, magnesium malate is often used for people with chronic fatigue. Certain enzymes use malic acid in energy production. Magnesium malate is another chelated form of magnesium, but in this form the magnesium is attached to malic acid. It’s a good source of magnesium if you’re not looking for a laxative effect. This form of magnesium is used to treat cardiovascular issues because it’s known to help prevent arrhythmia. Magnesium taurate is a chelated form of magnesium, which means it’s firmly attached to taurine so the two aren’t separated in the digestive system. It’s often used in laxatives but also provides a good dose of magnesium. This is one of the most common magnesium supplements because it’s easily absorbed by the body. Magnesium citrate is derived from the magnesium salt found in citric acid. Adequate magnesium levels prevent blood clots and heart attacks by dilating blood vessels and improving heart rate.
Magnesium plays a vital role in circulatory health.
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