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cyos   09 Oct 2020

What type of Magnesium is best for you?

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Every cell in our body contains magnesium and requires it to be able to function. Magnesium helps convert food into energy, helps repair DNA, helps with muscle movements, helps regulate the nervous system and the body’s neurotransmitters, helps create new proteins from amino acids and those are just the biochemical reactions!

Magnesium also does so much more;

  • Helps boost exercise performance
  • Plays a critical role in brain function with depression and anxiety
  • Can lower blood pressure
  • Can prevent migraines
  • Is anti-inflammatory
  • Improves PMS in women 

At CYOS we sell FOUR different types of Magnesium:

We are going to take a deeper look into each type of Magnesium and so you can better determine which type might be most beneficial for you.

Magnesium Citrate

This is the best type of magnesium for:

  • Constipation
  • To relieve migraines
  • PMS symptom relief 
  • To replenish low magnesium levels 

Magnesium Citrate is one of the most common magnesium types and is a form of magnesium that is bound with citric acid. The acid is found naturally in citrus fruits and is typically taken orally to replenish low magnesium levels. It is best known for its ability to create excess water in the small intestine, taking it usually results in a bowel movement within 30 minutes to 3 hours of taking. This formulation of magnesium is one of the most bioavailable, meaning it’s more easily absorbed by your digestive tract. It is often used to clean stool from the intestines before surgery or bowel procedures such as a colonoscopy. It can also assist with relief of constipation. 

Magnesium Gluconate

This is the best type of magnesium for:

  • Assisting with low blood magnesium
  • Pregnancy related hypertension
  • Reducing premature uterine contractions 
  • Best taken with a meal or just after eating

Magnesium Gluconate is the most bioavailable source of magnesium and is most commonly taken orally as a mineral supplement. It is taken to treat low blood magnesium which can be caused by kidney disease, gastrointestinal disorders, prolonged vomiting or diarrhoea and some other conditions. Magnesium Gluconate has been studied in the prevention of pregnancy-related hypertension [1] showing promising results and has shown results in reducing premature uterine contractions. Although magnesium is available in the form of sulphates, lactate, hydroxide, oxide and chloride, magnesium gluconate is recommended for oral supplementation as it appears to be the best absorbed.

Magnesium Glycinate

This is the best type of magnesium for:

  • Sleep quality
  • To take at night time
  • Helps to reduce inflammation in the body
  • To support muscle health
  • For high absorption

Magnesium glycinate is a popular type of magnesium supplement as it is very gentle and beneficial for the body. Glycine is sometimes used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions [3]. It has very good absorption levels so your body can make the most of it once ingested. The glycine present in this form of magnesium has a calming effect on the brain so it can be beneficial for anxiety and sleep. Magnesium glycinate can also help maintain bone density, control blood sugar, decrease abnormal heart rhythms and reduce PMS symptoms. 

Magnesium L-Threonate 

This is the best type of magnesium for:

  • Brain health and cognition
  • Ideal magnesium to take in the morning
  • Depression and Age related memory loss.

Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid. It was specifically created to cross the blood brain barrier [5] and to enhance brain plasticity [6] and  is often used for its potential brain benefits. It may help assist with certain brain disorders, depression and age related memory loss. One study on participants aged 50-70 who reported concerns with memory, concentration, anxiety and sleep were given magnesium l-threonate for 12 weeks. Before supplementation they were evaluated in four aspects of cognitive ability and notes were made. After supplementation they were retested and all participants had performed significantly better in all four cognitive areas. Magnesium L-Threonate also had significantly reduced their biological brain age and on average their brains functioned as if they were 9.4 years younger than when the study began [7]. More studies need to be conducted but animal research suggests it may be the most effective type for increasing magnesium concentrations in the brain [4].

 

Summary

Magnesium is often called the ‘master mineral’ as it’s very important for a healthy brain and the nervous system. Up to two-thirds of people in the Western world don’t meet their magnesium needs through diet alone [9]. Magnesium is involved in over 300 metabolic reactions that are essential to human health. It exhibits anti- anxiety, anti-stress, anti-depressive and neuroprotective properties so it’s no wonder why people find supplementing with magnesium beneficial. 

References

[1] – https://pubmed.ncbi.nlm.nih.gov/9642379/

[2] – https://pubmed.ncbi.nlm.nih.gov/24696187/

[3] – https://pubmed.ncbi.nlm.nih.gov/28337245/

[4] – https://pubmed.ncbi.nlm.nih.gov/23876043/

[5] – https://medicalxpress.com/news/2010-01-magnesium-supplement-boost-brainpower.html

[6] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6623582/

[7] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927823/

[8] – https://bebrainfit.com/magnesium-l-threonate/

[9] – https://pubmed.ncbi.nlm.nih.gov/29093983/

[10] – https://go.drugbank.com/drugs/DB13749

 

CYOS blog content is for informational and educational purposes only, and should not be considered medical advice, diagnosis or treatment recommendations. Always consult with your doctor or medical professional before using any dietary supplements or if you suspect you have any medical concerns or issues.

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