white tablet form pills sitting on green leafIf you research magnesium you will find there are references to over 12 different types. Maybe you’ve heard the hype in recent years about the health benefits. However, if you haven’t please read on. Magnesium is a vital element in the health of our bodies and is used in over 300 processes. Unfortunately, many of us are not getting enough from our food sources. It is possible to find out your magnesium levels through lab tests. If you choose to this you would want to make sure the test measures the intracellular levels, not serum level in the blood.

Medications block the absorption and deplete magnesium. If you take medications be aware that this could be a side effect. Classifications range from antacids, antibiotics, contraceptives, and corticosteroids, to name a few. Also, deficiencies from other vitamins may affect magnesium levels, if you are low in vitamin D or K2 you may be low in magnesium as well.

Symptoms of Deficiency:

  • Headaches
  • Muscle cramps
  • Constipation
  • Anxiety
  • High blood pressure
  • Chronic fatigue/Lethargy
  • Muscle weakness
  • Heart rhythm irregularities
  • Depression and irritability
  • Nausea/Vomiting
  • Vertigo
  • Memory Problems

Food Sources:

  • Almonds
  • Spinach/Dark leafy greens
  • Cashews
  • Pumpkin Seeds
  • Avocado
  • Seaweed/Dried agar
  • Flaxseed

Choosing a Magnesium Supplement:

Magnesium Salts:

Magnesium sulfate, oxide, chloride, and citrate are considered magnesium salts and are best known for treating constipation. If you are suffering from other symptoms you want to choose a different form.

Chelated Magnesium:

Chelated forms of magnesium include magnesium aspartate, arginate, and lactate. These forms are shown to be more beneficial in reducing anxiety, decreasing occurrences of headaches, and aiding digestion, as well as other symptoms on the list. They are also more easily absorbed by the body, which means you don’t have to take as much to get the effect. One other form of chelated magnesium that is becoming popular is magnesium theonate. Studies have shown this form of magnesium to the only one that crosses the blood brain barrier. This is means it can have a positive effect on brain activity to include learning and memory.

Other Absorbable Forms:

Several other forms exist like magnesium glycinate. This popular form provides relief from most of the list attributed to magnesium deficiency, is another form like theonate that is more easily absorbed by the body, and you can avoid the loose stools the salt forms provide. Magnesium malate improves energy and reduces muscle pain. Magnesium Orotate is another highly absorbable form that has been shown to assist in athletic performance and cardiovascular health.

Finally, when choosing a supplement of any type please be aware of the quality you are purchasing. Ask a healthcare provider for assistance if you need. There are no regulations for supplementation, therefore you can end up spending money on something that just doesn’t provide what it says.