Sounds like magnesium is all the rage right now, huh? For good reason, since it is the fourth most abundant mineral in your body and tends to get rapidly depleted during periods of physical and emotional stress. Magnesium comes in many different forms with slightly different indications. This can make finding the right magnesium supplement a daunting task. We’ve compiled a list of the most frequently used magnesium formulations and what they treat best:
Magnesium Citrate – Best for constipation (especially during pregnancy!) A good way to replenish low magnesium levels as it is easily absorbed by the GI tract. Also indicated for muscle cramping.
Magnesium Oxide – Not well-absorbed, so not good for raising mag levels. However, it is great for migraines, heartburn and constipation. A great alternative to NSAIDs for migraines during pregnancy or breastfeeding.
Magnesium Glycinate- Thought to be the form most calming to our nervous system. Best for treating anxiety, stress, improving sleep and supporting progesterone levels.
Magnesium Malate and Lactate- Both of these forms are good for raising magnesium levels. They also both relieve constipation, but more subtly than magnesium citrate. Best for you if you felt Mag citrate was too strong.
Important note: Magnesium and calcium are reliant on one another for the body to maintain appropriate levels of each mineral. When taking magnesium for long periods of time you should also supplement with calcium. Supplement both, but at different times of the day for optimal absorption! See your practitioner for exact dosage instructions unique to your needs.