Magnesium and Its Uses

Seems like many are talking about magnesium these days.

My favorite places for health info – Josh Axe website, Cleveland Clinic, etc – provided a lot of new information. My lists are not exhaustive but might inspire some of your own looking.

LINKS TO CHECK OUT:

https://www.youtube.com/shorts/N4bLB30XKkQ

https://health.clevelandclinic.org/foods-that-are-high-in-magnesium

https://draxe.com/nutrition/foods-high-in-magnesium/

https://draxe.com/nutrition/types-of-magnesium/

The biggest thing that I learned is that magnesium takes on the trait of the thing it is bound to. For example, if that amino acid is good for heart stuff then magnesium works in that way in the body.

It is worth repeating that veggies like leafy greens, nuts/seeds/avocados typically higher in magnesium don’t offer the same levels they once did due to soil depletion and processed foods high in additives impair absorption.

Signs of low magnesium:
• Muscle cramps or restlessness and Charlie horses
• Trouble sleeping or staying asleep
• Fatigue that doesn’t seem to go away, even with rest
• Chronic stress or feeling constantly on edge
• Constipation or irregular bowel movements
• Tingling or numbness in your hands or feet
• Blood sugar swings
• Long-term magnesium deficiency contributes to more serious problems like insulin resistance, high blood pressure, metabolic dysfunction, and cognitive decline

I found 15 different kinds of magnesium. There could be others. I created this list with notes on how it is best used as well as a column of what it is bound to which might help your further investigation.

TYPE OF MAGNESIUM	NOTES	BONDS WITH
Magnesium Ascorbate	mineral and antioxidant benefits; well tolerated; immune support, antioxidant protection; cardiovascular wellness	vitamin C
Magnesium Aspartate	muscle function; energy support; energy metabolism	aspartic acid
Magnesium Carbonate	mild antacid support for occasional heartburn
Magnesium Chelate	a magnesium bound to amino acids or peptides to enhance overall magnesium replenishment
Magnesium Chloride (Magnesium Flakes)	soaks; sore muscles; oral supplements and topical oils and sprays; high bioavailability; some say it does not help raise overall magnesium levels while others disagree; may benefit those with type 2 diabetes	chloride
Magnesium Citrate	digestive comforter; readily absorbed; draws water into instestines to soften stool so can help w/ constipation; may benefit bone health	citric acid
Magnesium Gluconate	recommended for those sensitive to other forms	gluconic acid
Magnesium Glycinate	Systemic; highly bioavailable; unlikely to cause laxative effects; considered one of the best daily-use forms; calming effects; helps with anxiety, sleep, muscle relaxation, sensitive digestion	glycine
Magnesium L-Lactate (magnesium salt of lactic acid)	may help reduce gastrointestinal discomfort in individuals with sensitive stomachs	lactic acid
Magnesium Malate	systemic; readily absorbed; supports energy production; focus; muscle recovery, fibromyalgia, insomnia, depression	malic acid
Magnesium Orotate	promotes heart health, cardiovascular endurance, cellular energy; metabolism; researchers also suspect it may be beneficial for maintaining healthy communication between the brain and gut microbiome.	orotic acid
Magnesium Oxide	relief of constipation helps with indigestion/heart burn; liposomal magnesium supports delivery of magnesium
Magnesium Sulfate (Epsom Salt)	baths; promotes muscle relaxation; stress relief; laxative	sulfide
Magnesium Taurate	supports cardiovascular and metabolic health; calms nerves and supports heart rhythm stability; may help prevent cataracts that can be a result of hypertension; anxiety; heart/brain support	taurine
Magnesium L-Threonate	ability to cross blood-brain barrier; supports brain health and cognitive function and aging, memory, and learning	threonic acid

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