Magnesium is an essential trace element in our body and whose minimum daily intake is normally provided through our diet.
Magnesium participates in more than 300 enzymatic reactions in the body such as protein synthesis, nerve function, muscle contraction, blood sugar and blood pressure regulation, energy metabolism, heart contractility, glutathione synthesis, and bone metabolism.
Any magnesium deficiency may therefore affect the efficiency of the above processes, necessitating its supplementation (400 mg per day is generally recommended). There are numerous forms of magnesium available commercially, here are some of the most popular:
- Magnesium citrate. Magnesium citrate is a widely used type because it is one of the most bioavailable and absorbable forms of magnesium and is often recommended to treat constipation. It is composed of magnesium bound with citric acid, a compound that gives citrus fruits their sour taste. Its continued use is not recommended as it can irritate mucous membranes
- Magnesium oxide. Another form used as a remedy for constipation, available in powder, capsules or tablets. Relief from heartburn and stomach pain are other reasons why people use magnesium oxide
- Magnesium malate. Highly bioavailable combination of magnesium and malic acid. Some research suggests its use for conditions of neuromuscular hyperexcitation, such as chronic fatigue syndrome and fibromyalgia, helping to reduce pain and soreness, but more research is needed to validate its usefulness in this regard
- Magnesium L Treonate. A salt combination that appears to facilitate magnesium uptake at the level of brain cells, its use for depression and Alzheimer’s therapy is speculated, but more confirmatory research is needed
- Magnesium bisglycinate. The combination of glycine and magnesium is very popular, as glycine already finds routine use to aid sleep, and to control inflammation and associated conditions such as in diabetes. Apparently, this form has calming and anti-stress properties, making it ideal for states of anxiety, depression, sleep disorders and stress.
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