Confused About Magnesium?
If you’ve struggled with anxiety, muscle strain, constipation, or decreasing memory, you may have come across the supplement “magnesium”. However, when you head to your local pharmacy or grocery store, you’re left wondering which one is right for you for whichever symptom you are trying to treat!
Here at Moment of Truth, we have likely mentioned the supplement pictured above, Magnesium Citrate, as an aid to treat constipation. As Pelvic Therapists, we love this type of magnesium because it is the number one type of magnesium to assist in improved bowel movements, leading to a more functional pelvic floor. But what other effects does it have? Can other types be worth looking into for different purposes as well?
Popular Types of Magnesium & Their Purposes
- Magnesium Citrate
When you search magnesium citrate or even read labels on powders or gummies in the store, you’ll see that magnesium citrate is often branded to help with mood, rest/relaxation, and even sleep. Although these factors sell best, the biggest impact this type of magnesium plays is improved bowel movements as well as increasing deficient levels of magnesium.
- Pros: Easily absorbed, focuses mainly on improving constipation
- Cons: Can cause diarrhea if taken in excess (usually not a concern if currently constipated), may not be as effective in muscle relaxation or mood as can be marketed
2. Magnesium Glycinate
Here is another type of magnesium that is often marketed as a natural aid in relaxation and calming the nervous system. While you may get a calming sensation from magnesium citrate due to its effect on your intestines specifically, the calming relief received from magnesium glycinate is more due to its direct impact on your muscles & bones. Due to this less intense approach to intestinal muscle compared to citrate, glycinate is known to be gentler on the stomach. However, this would not be the key supplement to try and treat constipation as that is not it’s focus.
- Pros: Relaxes skeletal muscles and bones for calming effect when taken orally (not in topical form like chloride mentioned further below), reduces cramps and muscle damage, gentler on stomach
- Cons: Does not treat constipation as effectively, requires more research on effect to mood such as depression, anxiety, or cognition
3. Magnesium L-threonate
Did you know one of the common symptoms of perimenopause and menopause can be memory loss? Magnesium L-threonate is the only type of magnesium that crosses the blood-brain barrier, making it the leading type to address memory, brain health, and cognition.
- Pros: Crosses blood-brain barrier to aid in age-related memory, cognition, and learning, easily absorbed
- Cons: Less of a calming agent than its counterparts, does not treat constipation, still requires further research to confirm impact
4. Magnesium Malate
This is another type that is well absorbed and is often marketed to treat fibromyalgia and chronic fatigue. Ultimately, the make-up of magnesium malate is simply magnesium with malic acid, which plays a part of the creation of ATP in the citric acid cycle, giving us energy.
- Pros: Can boost energy levels, is easily absorbed, and is the leading type to aid in fibromyalgia treatment
- Cons: Does not directly treat mood, constipation, or memory, still requires further research to confirm impact
5. Magnesium Lactate
In the exercise world, you may have heard of lactic acid, which binds to the blood cells in your muscles. Magnesium lactate is magnesium and lactic acid combined, meaning that it could have an effect on energy levels relating to your skeletal muscles, as often marketed. However, minimal research has been conducted to confirm this effect. It is more known for its gentle properties on the digestive system if someone needs to take larger amounts or doesn’t tolerate other forms well.
- Pros: Easy on digestive system, can be beneficial for those who need to take higher doses of magnesium or who don’t tolerate other forms
- Cons: Requires further research on direct effect on muscles/bones, constipation, mood, and sleep
6. Magnesium Oxide
This form of magnesium is one of the cheapest available and well known for its laxative effects. However, it is also the most poorly absorbed of all the types of magnesium. The effect it has on constipation may provide some immediate relief for occasional symptoms, but it may overdo the effect and leave consumers with diarrhetic symptoms more than magnesium citrate would.
- Pros: Cheaper, can somewhat aid for short term indigestion, heartburn, or constipation with laxative effect
- Cons: Poorly absorbed and not nearly as effective to treat constipation long term as magnesium citrate, is not ideal for raising low magnesium levels
7. Magnesium Chloride
While you read how magnesium glycinate can affect muscle relaxation earlier, magnesium chloride is one of the most popular ointment/lotion options for immediate muscle relief. As one may expect, if taken topically, this type is not ideal for raising magnesium levels. When taken orally, it can help raise levels similar to other well absorbed forms.
- Pros: Topical forms have been found to ease muscle cramps or soreness, can be used to treat low magnesium levels when taken orally
- Cons: Although it could positively affect digestive or constipation issues taken orally, it will not be as directly effective as magnesium citrate, using topical forms will not increase magnesium levels
Magnesium Rich Foods
We all want to know generally how to eat nutritious foods, so what sorts of foods could you be focusing on to help raise your magnesium levels naturally? Although they may not be as specific on the types as taking a supplement would be, below are a list of magnesium rich foods:
– Legumes
– Spinach or Kale
– Avocado
– Whole Wheat Grain or Oats
– Nuts & Seeds
– Dark Chocolate
– Dairy Alternatives: Soy or Almond Milk
Contraindications to Consider
While it is always beneficial to consult with your doctor about your magnesium levels to determine if a specific supplement may be more beneficial to you, specific diagnoses require extra caution:
– Heart Disease: important to be mindful of effect on heart rhythm or if someone has a current heart block
– Kidney Disease: could impact body’s ability to filter magnesium appropriately
– Intestinal Disease: extra care with Chron’s, Celiac, or current issues with diarrhea (many times diarrhea without other underlying issues can be caused by constipation, which could mean magnesium citrate could still be beneficial)
– Nerve or Muscle Conditions: ie. Myasthenia Gravis
– Medications: some types of magnesium can interfere with antidiuretics and antibiotics, as well as medications used to treat diabetes, high blood pressure, or osteoporosis
We here at Moment of Truth know how confusing Google searches can be, as well as determining what types of supplements could aid in your overall pelvic health journey. As many of our patients take one or more of these types of magnesium, we wanted to clarify the types to help you make the best-informed decision.
Much love and prayers on your individual health journey!
Kaylen and the Moment of Truth team
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