The 5 Forms of Magnesium Everyone Should Know About
When the atmospheric temperature increases significantly, helium and neon fuse to create a mineral in aging stars; this mineral is the eighth most abundant element in the universe and the 4th most abundant mineral in the human body. It has been recognized for assisting over 300 enzymes in carrying out a plethora of chemical and neurophysiological reactions, from building proteins, to firing neurons, to regulating blood sugar, heart rate, blood pressure, and vitamin synthesis, to enhancing immunity and brain function. So it is a deficiency in this mineral has many negative consequences, including migraines, depression, epilepsy, chronic pain, anxiety, stroke, and other neurological, immunological, and cardiac disorders (Kirkland et al., 2018). Fortunately, it is easy to avoid deficiency by picking up just about any magnesium supplement. However, if you want to know which magnesium is right for you, continue reading, as different forms of magnesium may have varying effects on the body.
Magnesium Glycinate
Also known as magnesium diglycinate or magnesium bisglycinate. This form is basically magnesium bound to the amino acid glycine.
Glycine, a component of creatine and collagen, is essential in excitatory and inhibitory neurotransmission and plays a particular role in sleep quality (Bannai et al., 2012). The body temperature follows a circadian cycle, usually at its highest in the afternoon, and starts to decline as evening approaches. It is believed that glycine promotes sleep by activating the NMDA receptors, which reduces core body temperature before sleep by causing peripheral vasodilation, a widening of the blood vessels (Kuwai et al., 2014).
Moreover, glycine plays a role as an antioxidant as it is necessary for synthesizing a potent antioxidant called glutathione. Most glutathione is produced intracellularly in the liver, which not only confers liver protection from chronic alcohol use (Sacco et al., 2016) but is found in every cell in the body and plays a role in protecting against cancer progression (Traverso et al., 2013).
I recommend Magnesium Glycinate from Nutricost as it is one of the more affordable brands. A four-month supply of everyday use comes in at less than 17 cents a day.
Magnesium L-Threonate
This form of magnesium is basically magnesium bound to threonic acid, a sugar compound that comes from vitamin C.
Magnesium L-threonate, unlike other magnesium forms, can easily cross the Blood-Brain Barrier (BBB) and raise magnesium levels in brain cells. Due to its unique ability to cross the BBB, this form of magnesium has been shown to improve short-term and long-term memory in rodent studies by reversing certain neurological dysfunctions and normalizing inflammation (Wand et al., 2013), (Slutsky et al., 2010). And these results are not limited to mice.
A more recent study on humans showed an overall improvement in cognition and executive function in patients with mild to moderate dementia (Wroolie et al., 2017). L-threonate works by increasing the synaptic density, an organization network for neurotransmitters in regions of the brain associated with higher executive functioning, including the hippocampus, prefrontal cortex, and amygdala. It is further believed that by enhancing synaptic plasticity in the amygdala, magnesium L-threonate may have a role to play in fear extinction and emotional regulation (Abumaria et al., 2011).
For the reasons mentioned, magnesium L-threonate has gained massive adoption and acclaim in the health world. However, this magnesium is much more expensive than the other varieties and comes at a little less than $1 daily. If you want to try this form, The brand I recommend is Life Extension.
Magnesium Citrate
This form is magnesium bound to citric acid, a compound originally derived from citrus fruits such as lemons.
In a 12-week randomized control study, magnesium citrate was shown to decrease blood pressure, HbA1c (a blood test that shows average glucose levels) and significantly increase serum levels of vitamin D. It is believed that magnesium citrate may induce cardiovascular protection by making the arteries more flexible. However, recent studies have shown non-significant effects of magnesium citrate on blood pressure (Schutten et al., 2022).
Be that as it may, magnesium citrate is known to be a fast-acting osmotic laxative. This means that this form of magnesium pulls water into your intestines, softening and bulking up the stool for a more effortless bowel movement. It is typically used for treating constipation but can also be used as a bio-hack whenever you need to lighten the load. It is important to mention that too much of this form can cause cramping and diarrhea.
This is the cheapest form of magnesium mentioned in today's article, which comes in at a price of about 14 cents per daily usage. This is not the magnesium I would use daily; instead, have it for particular days.
Magnesium Malate
This is the form of magnesium I use daily. It is magnesium bound to malic acid, an acid made by all living organisms and found in various fruits and wines.
When compared to Magnesium sulfate, oxide, acetyl taurate, and citrate, magnesium malate had the best absorption of the five. Also, when ingested, magnesium levels remained high for an extended period (Uysal et al., 2019).
L-Malate or malic acid plays a crucial role in transporting NADH, a coenzyme central to metabolism, from the cytosol of a cell into the mitochondria for energy production (Wu et al., 2007). In rodent studies, mice given L-malate improved their swimming time compared to the control indicating improved physical stamina and muscle preservation during swimming (Wu et al., 2007).
Besides its anti-fatigue mechanisms, this energy production may have a further role in injury repair. A study showed that citric acid and L-malic acid significantly reduced myocardial infarct size, serum levels of TNF-α, and platelet aggregation in rats (Tang et al., 2013), suggesting that both compounds have cardiac protective effects. However, more research needs to be done on humans.
This form of magnesium which may have cardiac protective effects, aid stamina, and muscle regeneration, comes in at about 40 cents per daily usage. The brand I use is Designs For Health. However, NOW comes in at 25 cents per three tablets, approximately the same dose.
Magnesium Taurate
The final form of magnesium everyone should know about is magnesium taurate. This type of magnesium is bound to the amino acid taurine, a compound broadly distributed in animal tissue.
This magnesium is primarily associated with its role in the heart. A study found that daily administration of Magnesium taurate after induction of hypertension in rats led to a significant reduction in blood pressure, restored myocardial antioxidants and malondialdehyde levels (which, when elevated, is an indication of oxidative stress) compared to the control (Shrivastava et al., 2019). This effect is believed to work by getting the heart muscles to relax and blood vessels to vasodilate. Due to this effect, it may also have an impactful effect on sleep, similar to glycinate.
Taurate also plays a crucial role in metabolism and digestion, as taurine provides a substrate for bile salts. This increase in bile flow may further modulate red blood cells, eliminate toxins from our body, and aid the absorption of fat-soluble minerals, such as A, D, E, and K.
Magnesium Taurate from Carlyle comes at an affordable 22 cents per daily serving.
Key take away’s
Magnesium glycinate for enhancing sleep quality and antioxidant production
Magnesium L-threonate for optimizing cognition.
Magnesium citrate for a bowel movement.
Magnesium malate for stamina and muscle regeneration.
Magnesium taurate for a healthy heart and improvement in metabolism.
It is important to note that magnesium and calcium act on similar receptors. If you take high doses of calcium, it may decrease your magnesium balance. Magnesium is generally well tolerated. However, if you react adversely to any supplement, feel free to modify the dose, eliminate it altogether, or consult with your doctor. Foods high in magnesium include nuts, cultured yogurt, greens, dark chocolate, salmon, edamame, beans, and quinoa.
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