What you need to know about Magnesium Supplements

In the crowded world of macro and micro nutrients, magnesium is stepping into the spotlight. Once undervalued, its role in preventive wellness is now being increasingly recognized due to changing trends in modern lifestyles, dietary habits, and food processing. 

Magnesium is a mineral needed for more than 300 enzymatic reactions in our bodies. Magnesium plays a critical role for a healthy cardiovascular system, nerves, muscles, and bones. Moreover, it is needed for the active transportation of calcium and potassium ions across cell membranes. 

Magnesium found in foods is usually the best choice, but when needed, magnesium supplements can offer many benefits, particularly for people with low intake. Magnesium supplements come in a variety of forms, some of which your body can absorb more easily than others. This article covers the description of various magnesium supplements, including benefits, dosages and side effects.

 

1. Magnesium Oxide 

1.1 About Magnesium Oxide

Magnesium oxide is an inorganic salt of magnesium formed with ions of magnesium and oxygen (MgO). It is added to dietary supplements to fill in the nutritional gap and over-the-counter medications used to treat constipation, indigestion, and headaches. Magnesium oxide is difficult to dissolve in water and is not as bioavailable as other magnesium salts, such as citrate, glycinate, or malate. 

1.2 Benefits of Magnesium Oxide

Magnesium oxide is consumed for supplementation (to combat low magnesium levels) and addressing specific health needs.

• Magnesium oxide may act as an antacid to relieve indigestion and heartburn.
• As it causes the intestines to release water into the stool, magnesium oxide softens the stool and relieves constipation. 
• Researches indicated that magnesium oxide may support migraine management, including cluster headaches and menstruation-related migraine. 

1.3 Side effects of Magnesium Oxide

Some side effects of magnesium oxide include cramping or diarrhoea. However, for severe symptoms like rash or hives, itching, dizziness or light-headedness, mood or mental changes, unusual tiredness, weakness, nausea or vomiting, consult a doctor/physician.

2. Magnesium Citrate

2.1 About Magnesium Citrate 

Magnesium citrate, a form of magnesium, is a salt, an ionic compound, that contains positive magnesium ions and negative citrate ions. Magnesium citrate dissolves readily in water and hence can be consumed in powder, capsule, or liquid form. It is a gentler form than other magnesium compounds and is used as an active ingredient in many commercially available laxatives.

2.2 Benefits of Magnesium Citrate

• Magnesium citrate softens the stool and relieves constipation and irregularity. 
• Magnesium citrate contributes to bone strength by transporting calcium across cell membranes, playing a key role in bone creation. 
• By making the artery walls more flexible, magnesium citrate reduces the risk of cardiovascular problems, including arrhythmia. 
• Due to its laxative properties, magnesium citrate is sometimes used before surgeries or diagnostic tests, such as colonoscopies, to clear the intestines.

2.3 Side effects of Magnesium Citrate

Magnesium citrate is generally considered safe for most people. Most side effects do not require any medical attention and disappear as body adjusts to the supplement. The side effects of magnesium citrate include diarrhoea, nausea, abdominal cramping and bloating. Its serious side effects involve severe allergic reactions (rash, itching, swelling), irregular heartbeat, muscle weakness and difficulty breathing. Seek medical assistance for any serious side effects.

3. Magnesium Glycinate

3.1 About Magnesium Glycinate

Magnesium glycinate is formed from elemental magnesium and glycine, an amino acid known for its antioxidant properties. This form of magnesium is highly bioavailable (easily absorbed through your small intestine). 

3.2 Benefits of Magnesium Glycinate

Magnesium glycinate is one of the organic forms which is gentle on the gut and cause fewer stomach issues, making it suitable for long-term consumption.

• Magnesium glycinate supports healthy blood pressure thus reducing your risk of developing heart disease. Individuals at risk for heart disease or osteoporosis may benefit from magnesium glycinate.
• Research suggests that magnesium glycinate may help support mood balance, potentially reducing symptoms of depression and anxiety.
• Magnesium glycinate is known for reducing the severity and frequency of migraine headaches, acting as a sleep aid for treating their insomnia.
• Ingesting magnesium glycinate may improve blood sugar and insulin sensitivity. 
• As magnesium glycinate is well-absorbed, people who had surgery, like ileal resection, or conditions that affect nutrient absorption may also benefit from its consumption.

3.3. Side effects of Magnesium Glycinate

Magnesium glycinate is most tolerated salt of magnesium and its side effects are not common. However, some people may experience mild stomach issues causing loose stools, nausea, or abdominal cramps.  It may interact with medications like antibiotics, diuretics, bisphosphonates or blood pressure drugs resulting in unfavourable side effects. In such a case, these symptoms should be monitored and reported to a doctor.

4. Magnesium Malate

4.1 About Magnesium Malate

Magnesium malate, a highly bioavailable form of magnesium, is a compound made by combining magnesium with malic acid (found in many fruits). This unique combination replenishes magnesium levels and supports cellular energy production. Magnesium malate is usually recommended to treat migraines, chronic fatigue, fibromyalgia-related discomfort, mood support and energy imbalances.

4.2 Benefits of Magnesium Malate 

• Magnesium malate can help increase the magnesium intake and prevent magnesium deficiency.
• Acting as a laxative, magnesium malate can help promote regular bowel movements. It even acts as a natural antacid to treat heartburn and relieve stomach upset.
• Magnesium malate promotes muscle recovery and reduce fatigue in endurance athletes.
• Some studies have shown that magnesium malate may have pain-relieving properties and improve fibromyalgia symptoms like fatigue, anxiety, depression, pain, memory issues, trouble sleeping and low mood.
• Consuming magnesium malate can boost magnesium levels in the body. It may also reduce blood pressure and support healthy blood sugar levels. 

4.3 Side effects of Magnesium Malate

Some of the most common side effects of taking high doses of magnesium malate include nausea, diarrhoea, and stomach cramps. Magnesium malate may decrease the absorption of certain medications, including diuretics, antibiotics, blood-pressure medicines and bisphosphonates. Therefore, people with underlying health condition should consult a healthcare provider prior to starting magnesium malate supplement.

5. Magnesium L-Threonate 

5.1 About Magnesium L-Threonate

Magnesium threonate is a magnesium supplement, identified in 2010, which generally acts upon the central nervous system and is consumed for improving cognitive function and memory, as well as reducing anxiety and regulating sleep.

5.2 Benefits of Magnesium L-Threonate

The health benefits of magnesium threonate include:

• Improving cognition and memory as threonic acid increases the bioavailability of magnesium in the central nervous system.
• Reducing anxiety and stress by regulating GABA (a neurotransmitter with relaxing effects on the nervous system) receptors. 
• Regulating sleep patterns as magnesium threonate has an anxiolytic and calming action. Moreover, it contributes to the formation of melatonin, a sleep hormone.
• Preventing neurodegenerative diseases such as Alzheimer's and Parkinson's and managing attention-deficit/hyperactivity disorder (ADHD).
• Relieving chronic and acute pain by reducing inflammation. 

5.3 Side effects of Magnesium L-Threonate

Magnesium L-threonate may cause some side effects, like headache, diarrhoea, nausea, cramping, or stomach irritation. Excessive use can cause magnesium poisoning leading to symptoms such as face numbness or tingling, nausea, vomiting, muscle weakness, low blood pressure, and irregular heartbeat. It should not be used, without consulting a doctor, by people allergic to its ingredients, with kidney problems, by children or during pregnancy or breastfeeding.

6. Magnesium Taurate

6.1 About Magnesium Taurate

Magnesium taurate is a chelated mineral supplement made up of magnesium and amino acid taurine. Taurine acts as a carrier for magnesium, facilitating its entry into cells and enhancing its bioavailability making it more efficiently utilized by the body compared to other forms of magnesium supplements.

6.2 Benefits of Magnesium Taurate

• Magnesium taurate have been found to maintain normal blood pressure level, and prevent and treat high cholesterol, cardiac arrhythmias, stroke, and heart disease. 
• Preliminary evidence suggests that magnesium taurate can help improve the way body responds to insulin, which may in turn work to reduce the diabetes risk. 
• Magnesium taurate can be effective in preventing the progression of cataractogenesis and the oxidative damage in the eyes. 
• Early research indicates that magnesium taurate may improve cognitive functioning and treat certain neurological disorders. Magnesium taurate has been associated with mental health benefits, enhancing mood, reducing anxiety, and improving cognitive function. 
• Magnesium taurate contributes to collagen formation, which is essential for bone strength and preventing conditions like osteoporosis.
• Magnesium taurate supports healthy muscle function in the digestive tract, which may ease indigestion and constipation, while also helping maintain balanced gut bacteria for better digestion. Additionally, it has antioxidant properties, protecting the skin from oxidative damage and promoting a youthful appearance.

6.3 Side effects of Magnesium Taurate

Magnesium taurate is usually considered safe for most people. However, possible side effects (especially for high levels) include diarrhoea, nausea and abdominal cramping. Magnesium taurate could cause drug interactions and is recommended to be taken at a different time than other medications to minimize potential interactions. Magnesium taurate is not recommended during pregnancy or breastfeeding due to limited safety data. Individuals with kidney impairment should also use caution.

7. Magnesium Orotate

7.1 About Magnesium Orotate

Magnesium Orotate (MO) is a magnesium salt of orotic acid. It is poorly soluble in water and hence does not bind gastric acid. Also, it does not exhibit any noteworthy laxative effects upon oral administration as compared against other salts.

7.2 Benefits of Magnesium Orotate

• Magnesium orotate may promote heart health due to orotic acid’s unique role in the energy production pathways in heart and blood vessel tissue. While the research is still limited, early studies suggests that it may support heart health by reducing mortality risk and improving symptoms in certain heart failure patients (Stepura, Int J Cardiol 2009 - https://pubmed.ncbi.nlm.nih.gov/19367681/). 
• Magnesium orotate is quite popular among competitive athletes and fitness enthusiasts.

7.3 Side effects of Magnesium Orotate

Magnesium orotate is generally considered easy on the stomach, but higher doses may cause digestive issues like diarrhoea or discomfort for some. Research has shown that magnesium orotate may interact with certain medications, including diuretics and antibiotics, reducing their effectiveness. Hence, people with already prescribed medicines should consult a doctor before starting magnesium orotate supplement.