However, I've not had much luck finding good quality brands (at least on Amazon) I've also read a couple of clinical studies where Chloride is good for insulin resistance. There is also a chart showing different benefits of different types of magnesium. If you have brain issues- brain fog, brain injury, depression, etc- then Threonate is best. If you are improving your cardiovascular health (heart) then Taurate is best. You will note if you have kidney problems, Chloride is best. The author states: The overall best type of magnesium to take is Magnesium Glycinate.
For example, about 2/3 of the way down in this article Perhaps I'm overthinking it, but in doing research I'm finding there are different forms that have different benefits. However, until more research takes place, people should not use magnesium supplements as treatments for cardiovascular conditions.While I'm comfortable with my range of foods getting me close, I'm interested in supplementing my Keto diet with magnesium.
The researchers conclude that this shows the potential of magnesium taurate as a cardioprotective nutritional supplement. Limited evidence suggests it may have the potential to lower blood pressure and protect the cardiovascular system.Īuthors of a 2018 animal study report that magnesium taurate reduced high blood pressure and heart damage in rats that had taken a toxic substance. This type of magnesium is a compound of magnesium and taurine. However, the body does not absorb this form of magnesium well, according to a 2017 analysis. Magnesium oxide is also present in some dietary supplements. Magnesium oxideĭoctors may use magnesium oxide to treat constipation or as an antacid for heartburn or indigestion. Other types may have utility as medical treatments. Several types of magnesium can help treat constipation, such as magnesium citrate. However, there is little high quality evidence showing that the body can absorb much magnesium from magnesium sulfate baths. Many people add Epsom salts to baths and foot soaks to soothe aching muscles. Magnesium sulfate is the form of magnesium in Epsom salts. However, as with some other types of magnesium, it may cause digestive side effects.
People can also take magnesium chloride internally, as the intestines absorb it well.
Best form of magnesium reddit skin#
However, it is unclear whether the skin is capable of absorbing much magnesium via this method.Ī 2017 review concludes that while there is evidence that the body can absorb a small amount of magnesium through the skin, large-scale studies are necessary to determine its effectiveness. People use it as an alternative method for getting more magnesium. Magnesium chloride is a type of salt that people can find in topical magnesium products, such as magnesium oils and some bath salts. The types of magnesium people can use in this way include: Magnesium chloride For some people, this may mean it causes unwanted digestive side effects, such as diarrhea. However, doctors also use magnesium citrate to treat constipation. It is often an ingredient in supplements and appears to be easier for the body to absorb than some other forms.Īn older 2003 study of 46 adults found that magnesium citrate absorbed better than magnesium oxide and magnesium chelate. Magnesium citrate is a popular form of magnesium. This may also be true of humans, but human trials are necessary to confirm this.Ī 2018 study in humans reports that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects. Some evidence suggests that it is highly bioavailable and that people tolerate it well.Ī 2019 animal study found that out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose. This type of magnesium is a compound of magnesium and malic acid. According to a 2017 analysis, there is evidence that magnesium lactate absorbs in the gut easily. This type of magnesium is a compound of magnesium and lactic acid. This means it may be a good option for people who require higher doses of this nutrient or who experience side effects when using other types of magnesium. Research on magnesium glycine indicates that people tolerate it well and that it seems to cause minimal side effects. Magnesium glycinate is a compound of magnesium and glycine, an amino acid. The following types of magnesium are popular as general dietary supplements: Magnesium glycinate
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