7 Forms of Magnesium: Which One Is Your Body Craving?

Magnesium is the fourth most abundant mineral in the human body, playing a critical role in over 300 enzymatic reactions.

Its presence is essential in every cell of the body, where it helps convert food into energy, create and repair DNA, regulate neurotransmitters, and facilitate muscle movement.

In today's fast-paced world, stress and anxiety have become nearly ubiquitous challenges. Fortunately, magnesium has emerged as a powerful ally in combating these modern afflictions.

A groundbreaking systematic review published in the journal Nutrients has revealed that magnesium supplementation can significantly reduce mild anxiety and stress levels.

The mineral works by regulating neurotransmitters and hormones that calm the nervous system and promote relaxation.

Furthermore, a 2017 study in PLoS One demonstrated remarkable results when magnesium was combined with vitamin B6, showing a significant reduction in stress symptoms among adults experiencing severe stress.

This synergistic effect highlights the importance of not just supplementing with magnesium alone, but considering its interactions with other nutrients for optimal results.

The impact of magnesium on brain health extends far beyond stress reduction. Recent research has unveiled its crucial role in cognitive function and neuroprotection.

A fascinating study published in Neuron demonstrated that magnesium, particularly in the form of magnesium L-threonate, can enhance learning abilities, working memory, and short and long-term memory.

These findings were further supported by a clinical trial published in the Journal of Alzheimer's Disease, which found significant improvements in cognitive function among elderly subjects with memory complaints who received magnesium supplementation.

This research suggests that maintaining adequate magnesium levels could be a key strategy in supporting cognitive health as we age.

Related: 7 Powerful Techniques to Prevent Cognitive Decline

The relationship between magnesium and heart health is both profound and well-documented.

A comprehensive meta-analysis published in the American Journal of Clinical Nutrition revealed a striking correlation: for every 100 mg increase in daily magnesium intake, the risk of heart failure decreased by an impressive 22%.

This finding is complemented by research published in the Archives of Internal Medicine, which established that higher blood levels of magnesium were consistently associated with a lower risk of cardiovascular disease.

Magnesium's cardiovascular benefits appear to stem from its ability to regulate heart rhythm, reduce inflammation, and support healthy blood pressure levels.

It also plays a crucial role in maintaining the electrical stability of the heart, making it an indispensable mineral for overall cardiovascular health.

Magnesium can significantly impact sleep quality.

A double-blind, randomized clinical trial showed that magnesium supplementation improved objective and subjective measures of insomnia.

Magnesium's effects on migraine are remarkable.

Numerous studies show that people who took magnesium reduced their migraine frequency by 41.6%.

One systematic review and meta-analysis found that a high daily magnesium intake may help reduce the risk of type 2 diabetes by up to 22% and total stroke by up to 11%.

Not all magnesium is created equal! There are actually different forms, each with its own superpower.

Here are the seven best forms of magnesium to consider:

1. Magnesium Citrate: Known for its high absorption rate, it is excellent for relieving muscle cramps, aiding digestion, and supporting relaxation.

2. Magnesium Glycinate: Gentle on the stomach and often used for improving sleep quality and reducing anxiety.

3. Magnesium Malate: Ideal for boosting energy production and easing muscle pain, especially in conditions like fibromyalgia.

4. Magnesium Taurate: Supports cardiovascular health, as it promotes healthy blood pressure and heart function.

5. Magnesium Orotate: Known for its ability to support cellular energy production and enhance athletic performance.

6. Magnesium Threonate: Highly effective at crossing the blood-brain barrier, it aids in cognitive function and supports memory and brain health.

7. Magnesium Chloride: Used primarily for cellular detoxification and improving kidney function.

There are also other forms of magnesium, like Magnesium Oxide, which is often used to help relieve symptoms of constipation due to its laxative effects. It can also help ease headaches, lower blood pressure, and regulate blood sugar levels. However, magnesium oxide has a very poor absorption rate compared to other forms.

Research published in the Journal of Neural Transmission suggests that different forms of magnesium may have synergistic effects when combined, potentially enhancing overall bioavailability and effectiveness.

Even if you maintain a perfect diet, your body only absorbs 30 to 40 percent of the magnesium you eat, making it hard to get enough magnesium.

Indeed, a study in the journal Nutrients found that up to 75% of Americans are not meeting their recommended magnesium intake.

That’s why supplementation is often recommended, especially for individuals with higher stress levels or those experiencing muscle fatigue.

Suggested Supplements: Consider trying Magnesium Breakthrough. This premium quality supplement contains all 7 forms of magnesium fortified with vitamin B6 to ensure the highest effectiveness and absorption.

The National Institute of Health generally recommends:

Women over 30: 320 mg/day

Men over 30: 420 mg/day

However, optimal doses may vary based on individual needs and health conditions.

Research published in the Journal of Clinical Medicine suggests that higher doses might be beneficial for specific conditions:

• For migraine prevention: 400-600 mg/day
• For improvement in exercise performance: 250-500 mg/day
• For stress reduction: 300-500 mg/day

Here's the Magnesium Loading Protocol suggested by BiOptimizers to take you from burned out to calm and optimized in less than 6 weeks using Magnesium Breakthrough supplement:

The evidence is clear: magnesium is essential for optimal health, affecting everything from stress levels to heart function.

While dietary sources are important, supplementation often becomes necessary due to modern farming practices and lifestyle factors.

When choosing a supplement, one containing multiple forms of magnesium, such as Magnesium Breakthrough, can provide the most comprehensive benefits.