Magnesium is commonly recommended as a great supplement for hormonal balance, and there are many reasons why! Keep reading to understand the different types of Magnesium and how it can benefit your health!
What is Magnesium?
Magnesium is the fourth most common mineral in your body and helps regulate many different functions including muscle movement, constipation and stress.
It is estimated that a majority of Americans have lower than recommended levels of magnesium and many are diagnosed with magnesium deficiency. Magnesium deficiency often makes individuals more likely to experience mental health disorders, cardiovascular issues, type 2 diabetes, and more.
While there are natural ways to increase the amount of Magnesium in your body, many experts recommend taking supplements as well. We discuss both options below!
Natural ways to increase your Magnesium intake
Magnesium is naturally found in leafy greens, legumes, and milk products. As it is very soluble, it is commonly found dissolved in pure spring water as well.
Adapting your diet to include more magnesium rich foods could improve your overall intake. Eating more nuts and seeds, including more leafy greens in your meals, and eating fish like salmon and halibut could have beneficial effects too.
However, lifestyle changes are sometimes not enough to make up for magnesium deficiency, so experts recommend specific supplements to ease particular symptoms or improve absorption of the mineral itself.
The different types of Magnesium supplements
- Magnesium Oxide: Magnesium Oxide is generally taken as a powder or pill and has many general uses. It can be used to relieve constipation, digestive issues, heartburn, and migraines. However, due to its low absorption, some experts do not recommend it as a long term supplement.
- Magnesium Citrate: Magnesium Citrate is naturally found in citrus foods and is quite easily absorbed by the body. It is commonly available and is often used as a laxative to reduce constipation.
- Magnesium Chloride: Magnesium Chloride is also easily absorbed and can be taken as a dietary supplement or absorbed through topical creams. Taking magnesium chloride can not only boost low magnesium levels, but it can also relieve heartburn and constipation.
When used in skincare and creams, this type of Magnesium can also relax your muscles. While it may not boost magnesium levels in the body, it can provide relief from menstrual cramps through topical creams.
- Magnesium Taurate: If you are suffering from diabetes and high blood sugar, consider asking your doctor about Magnesium Taurate! It can help regulate your blood sugar and blood pressure levels to treat diabetes. The amino acid Taurine is known to promote heart health by helping heart muscles contract and relax more effectively, so this type of Magnesium could be more beneficial for those with a higher risk of cardiovascular disease.
- Magnesium Sulfate: Similar to Magnesium Chloride, Magnesium Sulfate helps relax muscles and ease cramps as well. It is commonly found in epsom salts, which are often put in baths to promote destressing and relaxation.
Pure forms of Magnesium
- Zechstein Magnesium Chloride: Found in the Zechstein Sea, this type of Magnesium Chloride is very pure and free of many contaminants that other magnesium compounds are exposed to. Found from around 2 miles under the Earth, scientists believe it could have many beneficial effects even when applied topically on the skin. These benefits include muscle relaxation, less stress, and a better mood. Find out how to obtain it here!