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Magnesium is found in plenty of foods and sold as a supplement for stress, anxiety, heart health, and many other benefits. There are over eight different types of magnesium, so which one should you take?
Unless you’re new to the health and wellness realm, you probably have heard that you should be taking magnesium for health and water retention. Magnesium is often paired with potassium, zinc, or other minerals in fitness products, and that’s for a good reason. Indeed, magnesium is involved in over three hundred different enzymatic reactions in the body, which means it is critical not just for your heart but for your overall physical and mental well-being.
Just to give you an idea of the abundance of this mineral in the body, keep in mind all cells contain a small amount of magnesium. Most of it is included in our bones, but it is also present in our muscles, soft tissues, and fluids, like our blood. Without magnesium, the body would struggle to accomplish plenty of reactions vital for energy creation, protein synthesis, DNA and RNA maintenance, muscle movements, and nervous system regulation. Low levels of magnesium can also interfere with our mood, hormonal balance, and the transport of calcium and potassium ions across cell membranes.
Despite this, it’s estimated that half of the USA population cannot get enough magnesium from the diet. So, in what food can we find more magnesium? Should you consider supplementing? And, if yes, which magnesium type should you take?
Let’s be clear: the magnesium found in food is different from the magnesium types you will most likely see on the market. It isn’t necessarily about it being better or worse, as much as it is about the substances the same mineral (Mg) is bound to, which can alter its bioavailability, which is the way the body can absorb it. In other words, magnesium found in food is great, and you should aim to consume plenty of natural sources of magnesium; however, supplementing sometimes it’s the most effective way if your magnesium levels have been low for too long.
Let’s see how different magnesium combinations can alter the way it is absorbed and used by the body.
Although this form is not the best absorbed by the body, it is the most common type of magnesium found in supplements due to its safety levels and relatively low price. Magnesium oxide is a salt made of magnesium and oxygen, commonly used to improve digestion and reduce constipation. However, due to its low bioavailability, it is not generally recommended if you are deficient in the mineral.
Another popular form of magnesium is magnesium oxide, which results from magnesium bound to citric acid. Compared to the previous form, this form is much better absorbed by the body, making it excellent for supplementation in case of deficiency. Like magnesium oxide, it can aid digestion and has natural laxative effects.
When magnesium is bound to the amino acid glycine, it gives life to magnesium glycinate. This form of the mineral is easily absorbed by the body, and it is known for its calming properties. But there’s more. Glycine is renowned for aiding sleep and lowering inflammation in the body. This can be extremely helpful for people suffering from heart disease and cardiovascular diseases. All in all, this is a good choice if you wish to replenish your magnesium levels safely and effectively.
Epsom Salt is nothing less than magnesium bound to sulfur and oxygen. To the eye, it looks just like table salt. Among its uses, there are plenty of cosmetics for baths and skin care products. In fact, some research shows it might help soothe aching muscles. However, it’s not still clear whether the topical absorption is enough for effective results.
Similar to Epsom Salt, magnesium chloride is primarily found in topical products. It is formed when magnesium binds with chlorine, an unstable element known to form salts when combined with other more stable elements. Despite the lack of evidence regarding magnesium absorption through the skin, magnesium chloride has good bioavailability levels when consumed orally.
Although this form of magnesium isn’t very common, it might be one of the fastest absorbed by the body. It is the result of magnesium bound to malic acid, an element found naturally in fruit and grapes. In some cases, magnesium malate is prescribed for patients suffering from fibromyalgia and chronic fatigue, although more research is needed to confirm its benefits.
This form of magnesium is less common and, compared to the others, pretty expensive. Magnesium binds with orotic acid, a substance involved in the production of nucleic acids for DNA and RNA, and gives life to a well-absorbed form of magnesium. Studies show that magnesium orotate is excellent for heart health as it enhances energy production within cells, especially in tissues with high energy demand, such as the heart and blood vessels.
Similar to magnesium glycinate, this form of magnesium contains the amino acid taurine. Both magnesium and taurine help lower blood sugar levels, so this form of magnesium can be handy for those suffering from heart disease and cardiovascular diseases. However, it’s worth noting that, even if some research suggests it might help lower blood pressure and improve overall health, research is still ongoing to prove its effectiveness further.
Other slightly less common forms of magnesium are magnesium l-threonate and magnesium lactate. While the first one results from magnesium bound to threonic acid, and it’s usually employed to help manage brain diseases, the second form includes lactic acid, and it’s widely used as a food additive.
It is not very simple to detect magnesium deficiency early on, as the most severe symptoms arise once the deficiency has reached very critical levels. However, muscle twitches and cramps are quite common when magnesium levels are low, as well as a variety of adverse effects on mental health. These might include unexplained apathy, mental numbness, and the feeling of lacking emotions. Depression is also aggravated by low magnesium levels, as well as anxiety and insomnia.
Other symptoms that are not just related to magnesium deficiency but might be aggravated by it include fatigue, loss of appetite, nausea, stiffness, and overall weakness. The most severe ones, which show up at more advanced stages, consist of abnormal heart rhythms, tingling, personality changes, and even seizures.
Without a doubt, the first step everyone should take regardless of your current magnesium levels is to enrich your diet with more magnesium-rich foods. The list of foods containing magnesium is very long. It includes plenty of plant-based whole foods that are widely known to have anti-inflammatory properties and are great for protecting the heart and the cardiovascular system. You can increase your magnesium intake by eating more nuts and seeds, legumes, whole grains, greens and vegetables, fruit, avocados, tofu, some fatty fish, and low-fat dairy products. Dark chocolate is also rich in magnesium, although it is not recommended as a primary source of the mineral due to its high caloric content.
As for the recommended daily intake of magnesium, you might want to keep in mind it’s around 400-420mg for men and 310-320mg for women. However, it’s challenging to track the amount of magnesium found in food, and way better to just ensure your diet contains plenty of whole foods instead of an excessive amount of processed foods.
If you’re specifically concerned about heart health, the best thing you can do is to focus on improving your diet and consulting with your doctor if you have any specific conditions. All the magnesium forms we have mentioned are pretty safe for most people; however, it’s best to look for the types of magnesium that are most easily absorbed if your goal is to avoid any deficiencies. In particular, magnesium glycinate, magnesium orotate, and magnesium taurate seem to have the most benefits for supporting the cardiovascular system.
In our Pressure Support Supplement, we use magnesium taurate, along with beetroot extract. Our philosophy is about making health and fitness simple and accessible; therefore, we have integrated the best research into this formula to produce a single supplement that can help support your entire cardiovascular system. Of course, no supplement should ever be considered as a substitute for a healthier diet and an active lifestyle. Supplements can help the body by guaranteeing consistency with specific nutrients, but they should not be seen as the driving force for healing.
If you wish to read more articles on how you can improve your diet and lifestyle for a healthier heart, visit our articles page. For more details about our patented Heart Health Supplements, visit the shop.
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