Magnesium is a mineral that is necessary for human life. Magnesium is involved in over 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction.
There are many types of magnesium present in dietary supplements and food products.
What are the different types of magnesium?
● Magnesium Citrate
● Magnesium Glycinate
● Magnesium Oxide
● Magnesium Malate
● Magnesium L-threonate
● Magnesium Taurate
● Magnesium Lactate
● Magnesium Chloride
There are many types of magnesium present in dietary supplements and food products. Each type of magnesium has different properties.
Which Magnesium is best for you?
1、Magnesium CitrateMagnesium citrate is a form of magnesium that’s bound with citric acid.Highly bioavailable and easily absorbed, it may help improve nighttime leg cramps, constipation, and prevent headaches.
2、Magnesium Glycinate
Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. Helps with sleep, muscle relaxation, and mood, and is easily absorbed by the intestines.
3、Magnesium Oxide
Magnesium oxide is a salt that combines magnesium and oxygen. It is not easily absorbed by the body and is more frequently used to relieve uncomfortable digestive symptoms such as heartburn, indigestion, and constipation.
4、Magnesium Malate
Magnesium malate is a form of magnesium bound to malic acid, a naturally occurring compound found in certain fruits and vegetables. Magnesium malate is highly absorbable. It supports energy production and reduces muscle fatigue.
5、Magnesium L-threonate
Magnesium L-threonate is a salt of magnesium and threonic acid.
This form is easily absorbed. Supports cognitive function and brain health.
6、 Magnesium Taurate
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 form may promote healthy blood sugar levels.
7、Magnesium Lactate
When magnesium combines with lactic acid (which is produced naturally by muscles and blood cells), it forms a salt called magnesium lactate. It is often added to fortify foods with magnesium.
8、Magnesium Chloride
As a magnesium salt, magnesium chloride contains chlorine. The body absorbs this form more easily than other forms, which is why it is often used in capsules and tablets to aid magnesium intake.but it may also be an ingredient in topical products like lotions and ointments.
Although people use these skin creams to soothe and relax sore muscles, little scientific evidence links them to improved magnesium levels.
Table 1: Recommended Dietary Allowances (RDAs) for Magnesium [1]
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 30 mg* | 30 mg* | ||
| 7–12 months | 75 mg* | 75 mg* | ||
| 1–3 years | 80 mg | 80 mg | ||
| 4–8 years | 130 mg | 130 mg | ||
| 9–13 years | 240 mg | 240 mg | ||
| 14–18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
*Adequate Intake (AI)
References
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Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride
. Washington, DC: National Academy Press, 1997.