It’s a necessity.

Magnesium, known for its extensive health benefits ranging from supporting muscle and nerve function to aiding the metabolic process and contributing to bone health, is a cornerstone of our mineral intake. But what type of magnesium you should take lacks a one-size-fits-all solution.

At Trace, we aim to achieve and maintain the ideal mineral levels for every individual to function at their best. Our focus is transforming how you feel in your body, mind, day, and life. This approach is aligned with our motto — to mineral-deficient people the essential foundation to live better.

In this article, we’ll explore various forms of magnesium and help you determine which will best suit your needs for maximum benefits.

Key Takeaways:

• Magnesium’s Importance In Health: Magnesium supports over 300 enzyme reactions, benefiting muscles, nerves, metabolism, and bones. Despite its importance, many people fall short of their daily needs.
• Different Forms Of Magnesium: Several forms of magnesium offer unique benefits like magnesium citrate for digestion and magnesium glycinate for relaxation and better sleep.
• Choosing The Right Magnesium Supplement: Selecting the right magnesium supplement requires understanding supplement labels, bioavailability, and possible medication interactions. In some cases, consulting a healthcare provider is recommended.

Understanding Magnesium And Its Importance

Magnesium is an essential mineral for human health. It plays a pivotal role in over 300 enzyme reactions in the body¹. Its functions range from supporting muscle and nerve function to being a key player in energy production and supporting the structural development of bones. Magnesium also aids in regulating calcium, copper, zinc, potassium, vitamin D, and other important nutrients within the body¹.

Despite its critical role, many people may not meet their daily magnesium requirements through diet alone, leading to a prevalence of magnesium insufficiency. This shortfall can have significant implications for overall health and well-being, contributing to issues like muscle cramps, fatigue, and even mental health disorders.

Ensuring you meet your body's magnesium needs is crucial for optimal health and well-being. With Trace's range of high-quality magnesium supplements, you can choose the form that best supports your body's unique needs—for muscle health, relaxation, or better sleep. Don't leave your wellness to chance. Explore our magnesium options today and take the first step towards achieving a balanced, healthier you!

Health Benefits Of Magnesium Intake

Magnesium is a pivotal mineral that is crucial to our overall well-being. Its far-reaching benefits influence everything from our daily energy levels to long-term health outcomes.

Let's explore the remarkable health advantages that magnesium brings to the table:

Supports Bone Health

Magnesium works hand-in-hand with calcium to support bone health. It helps maintain bone density and reduce the risk of osteoporosis and fractures in the elderly. This cooperative relationship ensures that our skeletal system remains strong and resilient as we age.

Enhances Heart Health

The heart, one of our most vital organs, relies on magnesium to maintain health and prevent cardiovascular diseases. Magnesium helps regulate heart rhythm and coaxes the blood vessels to relax, thus improving blood flow and lowering blood pressure, lowering the risk of heart disease².

Aids In Diabetes Management

Magnesium plays a significant role in carbohydrate metabolism and influences the release and activity of insulin, the hormone that helps control blood glucose levels. Adequate magnesium intake has been linked to a lower risk of type 2 diabetes by impacting glucose metabolism and insulin sensitivity³.

Improves Mood And Brain Function

Magnesium has shown potential in managing depression and anxiety, underscoring its importance for brain health and mood regulation. It aids in the function of neurotransmitters that send signals throughout the brain and body, which can positively affect our stress response and overall mental health⁴.

Supports Muscle Function

Magnesium is essential for muscle health, aiding muscle contraction and relaxation. Magnesium intake can help reduce cramps and muscle tension while promoting muscle recovery after exercise⁵.

Enhances Sleep Quality

Magnesium activates the parasympathetic nervous system, promoting relaxation and stress relief⁵. This can significantly improve sleep quality. Its ability to regulate melatonin production, the hormone responsible for guiding sleep-wake cycles, highlights magnesium's role in achieving restful sleep.

Mitigates Migraine Headaches

For migraine sufferers, magnesium offers a beacon of hope. Research suggests that individuals with migraines often have lower magnesium levels. Supplementing with magnesium can reduce the frequency and severity of migraines by influencing various neurotransmitters and receptors involved in migraine development⁶.

Evaluating Different Types Of Magnesium Supplements

When considering what type of magnesium to take for maximum benefits, it’s essential to recognize that magnesium comes in several forms, each offering distinct advantages and bioavailability to the body. Understanding these differences can help us make an informed decision that aligns with our health goals and ConcenTrace's visionary approach.

Magnesium Glycinate

Magnesium glycinate is highly regarded for its ability to promote relaxation and support sleep quality⁸. This form is magnesium bound to glycine, a calming amino acid, making it an ideal choice for individuals seeking to reduce stress, improve sleep, and maintain normal nerve function. Its excellent bioavailability and minimal laxative effect make it a preferred option for long-term use.

Magnesium Oxide

Magnesium oxide is a non-chelated type of magnesium bound to an organic acid or a fatty acid. It contains 60% magnesium and has stool-softening properties that can help with constipation⁷. However, it is not as bioavailable as other forms, but it can be a cost-effective option for those looking to address magnesium deficiency.

Understanding The Magnesium Supplement Labels

When shopping for magnesium supplements, understanding the labels is paramount to selecting the right type for maximum benefits. Each form of magnesium has distinct advantages and specific uses, and the labels give you insight into which type you’re considering. 

Here are crucial elements to look for on magnesium supplement labels to make an informed choice:

• Magnesium Form: The label should clearly state the form of magnesium contained in the supplement. Common forms include magnesium citrate, magnesium oxide, magnesium glycinate, and magnesium chloride. Each form has different absorption rates and possible benefits.
• Dosage: Pay close attention to the magnesium dosage per serving. This will help you understand how much you will be consuming per dose and can guide you in meeting the recommended daily intake without exceeding the safe upper limit.
• Bioavailability: While not always explicitly stated on the label, understanding each form's bioavailability (how well the magnesium is absorbed and utilized by the body) can guide your choice.
• Additional Ingredients: Check the label for additional ingredients that may be included alongside magnesium. This includes vitamins, minerals, or other supplements that can enhance the action of magnesium or serve complementary functions. However, be mindful of fillers, binders, or artificial additives that might not align with your health goals.

When To Consult A Healthcare Provider About Magnesium Intake

While understanding what type of magnesium to take for maximum benefits, it’s equally important to recognize scenarios where consulting a healthcare provider is advisable. 

High-Risk Groups

Some people may require medical guidance before adjusting their magnesium intake. This includes those with kidney disease, as the kidneys regulate magnesium levels by controlling excretion. Overconsumption in these individuals could lead to harmful levels of magnesium. Similarly, people with heart diseases, particularly those on medication that interacts with magnesium, should seek advice to avoid complications.

Symptoms Of Deficiency Or Overdose

Although rare, magnesium overdose can occur, leading to symptoms such as diarrhea, nausea, and abdominal cramps. In severe cases, it can result in irregular heartbeat, low blood pressure, confusion, slowed breathing, and even a coma. Conversely, deficiency symptoms include loss of appetite, nausea, vomiting, fatigue, and weakness. Experiencing any of these symptoms warrants a consultation with your healthcare provider to address your magnesium levels safely.

Pregnancy And Breastfeeding

Pregnant and breastfeeding women have altered mineral needs to support the growth and health of their babies. Consulting a healthcare provider can ensure that magnesium intake is optimal for both mother and child.

Interactions With Medications

Magnesium can interact with various medications, including diuretics, antibiotics, and medications for osteoporosis. Discussing potential interactions with your healthcare provider before increasing your magnesium intake can prevent adverse reactions.

Final Thoughts

When browsing through the available magnesium forms, selecting one aligned with your specific health needs and the unparalleled quality assurance provided by companies like ours, focused on remineralization through scientifically backed solutions, is crucial.

Choosing Trace means learning what type of magnesium you should take, and making your first steps in an ecosystem built on scientific excellence sourced from the pristine, mineral-rich waters of the Great Salt Lake. Our infusion in our magnesium offerings provides unmatched potency and purity.

Read also:

• 9 Symptoms of Magnesium Deficiency
• Magnesium and Blood Pressure: An Important Cardiovascular Consequence of Magnesium Deficiency
• The Truth About The Benefits Of Electrolytes

Frequently Asked Questions About What Type Of Magnesium Should I Take

What are the different types of magnesium supplements?

Several types of magnesium supplements are available, each with unique potential benefits and absorption rates. Common forms include magnesium citrate, magnesium oxide, magnesium glycinate, and magnesium chloride.

What is the best form of magnesium for absorption?

Magnesium glycinate is often considered the best form for absorption due to its high bioavailability⁹ and minimal gastrointestinal side effects compared to other forms, such as magnesium oxide.

How does magnesium help the body?

Magnesium plays a crucial role in over 300 enzymatic reactions in the body¹, including muscle and nerve function, regulating blood pressure, supporting the immune system, and contributing to bone health and energy production.

Can you take too much magnesium?

Yes, taking too much magnesium from supplements can lead to adverse effects, such as diarrhea, nausea, and abdominal cramping. It is essential to adhere to the recommended dietary allowances and consult with a healthcare professional before starting any new supplement regimen.

Who should consider taking magnesium supplements?

Individuals who may not get enough magnesium from their diet, those with certain health conditions, older adults, and those taking medications that deplete magnesium levels might consider taking supplements.

What is the recommended daily intake of magnesium?

The recommended dietary allowance for magnesium varies by age, sex, and life stage, but generally, adult men need about 400-420 mg per day, while adult women need about 310-320 mg per day¹⁰.

Sources:

1. Abdullah M. Al Alawi,corresponding author, Sandawana William Majoni, and Henrik Falhammar. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018; 2018: 9041694. Published online 2018 Apr 16. doi: 10.1155/2018/9041694
2. Ana Carolina Remondi Souza, Andrea Rodrigues Vasconcelos, Denise Deo Dias, Geovana Komoni, and José João Name. The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review. Nutrients. 2023 Dec; 15(24): 5127. Published online 2023 Dec 16. doi: 10.3390/nu15245127
3. Jia-Yi Dong, BSC, Pengcheng Xun, Ka He, and Li-Qiang Qin. Magnesium Intake and Risk of Type 2 Diabetes. Diabetes Care. 2011 Sep; 34(9): 2116–2122. Published online 2011 Aug 19. doi: 10.2337/dc11-0518
4. Rajeswar Kumar, Saba Asif, Anoushka Bali, Ashujot Kaur Dang, and Daniel A Gonzalez. The Development and Impact of Anxiety With Migraines: A Narrative Review. Cureus. 2022 Jun; 14(6): e26419. Published online 2022 Jun 29. doi: 10.7759/cureus.26419
5. Dinesh Chandra Damor, Jitendra Pujari, M.U Mansuri, Vijay Singh Rawat. A Comparative Study to Assess the Effectiveness of Epsom Salt with Hot Water Versus Plain Water on Pain and Functional Performance Among Arthritis Patients at Selected Hospital, Udaipur. DOI: https://doi.org/10.52403/ijhsr.20230921
6. Rajeswar Kumar, Saba Asif, Anoushka Bali, Ashujot Kaur Dang, and Daniel A Gonzalez. The Development and Impact of Anxiety With Migraines: A Narrative Review. Cureus. 2022 Jun; 14(6): e26419. Published online 2022 Jun 29. doi: 10.7759/cureus.26419
7. Hideki Mori, Jan Tack, and Hidekazu Suzuki. Magnesium Oxide in Constipation. Nutrients. 2021 Feb; 13(2): 421. Published online 2021 Jan 28. doi: 10.3390/nu13020421
8. Neil Bernard Boyle, Clare Lawton, and Louise Dye. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017 May; 9(5): 429. Published online 2017 Apr 26. doi: 10.3390/nu9050429
9. Laura Blancquaert, Chris Vervaet, and Wim Derave. Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients. 2019 Jul; 11(7): 1663. Published online 2019 Jul 20. doi: 10.3390/nu11071663
10. NIH Staff. NIH Magnesium Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/