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Magnesium: best forms for various Health Problems - Perplexity AI May 2024

What are the best forms of Magnesium supplements - Perplexity AI May 2024

The best forms of magnesium supplements are magnesium glycinate and magnesium citrate, each offering unique benefits depending on individual health needs and goals.

Magnesium Glycinate

Magnesium glycinate is a chelated form of magnesium, meaning it is bound to the amino acid glycine. This form is known for its high bioavailability and gentle effects on the digestive system, making it an excellent choice for individuals with sensitive stomachs or those who experience digestive discomfort with other forms of magnesium.

  • Calming Effects: Glycine acts as an inhibitory neurotransmitter, which can promote relaxation and improve sleep quality. This makes magnesium glycinate particularly beneficial for individuals dealing with anxiety, insomnia, or chronic stress.
  • Muscle Health: It helps in muscle relaxation and can be effective in reducing muscle cramps and twitches, which are often symptoms of magnesium deficiency.
  • Blood Sugar Regulation: Magnesium glycinate can help regulate blood sugar levels, making it beneficial for individuals with type 2 diabetes or prediabetes.

Magnesium Citrate

Magnesium citrate is a form of magnesium bound to citric acid. It is highly bioavailable and easily absorbed by the body, making it effective for quickly raising magnesium levels.

  • Digestive Health: Magnesium citrate is well-known for its strong laxative effect, which can be beneficial for individuals experiencing occasional constipation. It works by drawing water into the intestines, softening stool, and making bowel movements easier.
  • Cardiovascular Health: This form of magnesium supports overall cardiovascular function and can help lower blood pressure.
  • Bone Health: Magnesium citrate can improve bone density and reduce the risk of fractures, making it beneficial for bone health.

Other Forms of Magnesium

While magnesium glycinate and citrate are among the most popular and effective forms, other types of magnesium supplements also offer specific benefits:

  • Magnesium Oxide: Contains a high percentage of elemental magnesium but has lower bioavailability. It is often used for its laxative effects and to prevent migraines.
  • Magnesium Malate: Contains malic acid and is well absorbed, often used to alleviate muscle pain and fatigue.
  • Magnesium Threonate: Known for its ability to cross the blood-brain barrier, making it potentially beneficial for cognitive function.
Magnesium Chloride
  • Easily absorbed and used to treat low magnesium levels and digestive issues.
    • Used by the founder of VitaminDWiki for 5+ years


Choosing the best form of magnesium supplement depends on your specific health needs. Magnesium glycinate is ideal for those seeking to improve sleep, reduce anxiety, and avoid digestive discomfort. Magnesium citrate is suitable for individuals needing to address constipation or support cardiovascular health. Consulting with a healthcare professional can help determine the most appropriate form based on your individual health profile and goals.
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Which forms of Magnesium are best for which health problems?

Health ProblemBest Form of MagnesiumDetails
ConstipationMagnesium CitrateActs as a laxative by drawing water into the intestines, making bowel movements easier to pass.
Anxiety and StressMagnesium GlycinateKnown for its calming effects due to the presence of glycine, which acts as an inhibitory neurotransmitter.
Sleep IssuesMagnesium GlycinatePromotes relaxation and improves sleep quality due to its high bioavailability and calming properties.
Muscle Cramps and SpasmsMagnesium GlycinateHelps with muscle relaxation and reduces cramps due to its role as a calcium-channel blocker.
Bone HealthMagnesium CitrateSupports bone health and may help prevent osteoporosis by improving bone mineral density.
Cardiovascular HealthMagnesium TaurateMay help lower blood pressure and support heart health.
Migraine PreventionMagnesium CitrateCan be used to prevent migraines, though more research is needed.
Digestive HealthMagnesium OxideOften used to relieve heartburn, indigestion, and constipation, though it has lower bioavailability compared to other forms.
Blood Sugar RegulationMagnesium GlycinateHelps regulate blood sugar levels and improve glycemic control, particularly beneficial for people with type 2 diabetes.
Cognitive HealthMagnesium L-ThreonateKnown for its ability to cross the blood-brain barrier, potentially aiding in the treatment of cognitive disorders like depression and Alzheimer's.
General Magnesium SupplementMagnesium CitrateHighly bioavailable and effective for general magnesium supplementation.
Muscle PerformanceMagnesium GlycinateEnhances muscle performance and recovery, particularly beneficial for athletes.
InflammationMagnesium GlycinateReduces overall inflammation in the body due to its anti-inflammatory properties.
AsthmaMagnesium SulfateInhalers with magnesium sulfate can help reduce mild asthma symptoms.
FatigueMagnesium GlycinateHelps reduce symptoms of fatigue and improve energy levels due to its role in energy production and muscle function.

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Which health problems are helped by Magnesium Chloride?

Health ProblemDetails
Magnesium DeficiencyMagnesium chloride is effective in treating or preventing magnesium deficiency, which can lead to various health issues such as muscle cramps, fatigue, and irritability.
Sleep IssuesMagnesium chloride helps improve sleep quality by promoting relaxation and regulating melatonin, the sleep hormone.
Energy LevelsIt boosts energy levels by aiding in the conversion of food into energy and supporting muscle function.
Exercise RecoveryActs as a natural muscle relaxant, helping to relieve muscle tension and soreness after exercise.
Heart HealthSupports heart health by helping to regulate heartbeats and maintain normal blood pressure levels.
Mood ImprovementRegulates serotonin, the "feel-good" hormone, which can help improve mood and reduce symptoms of depression.
ConstipationMagnesium chloride has a strong laxative effect, making it effective for treating severe constipation.
Low Stomach AcidHelps increase low stomach acid levels, which is essential for proper digestion and nutrient absorption.
Bone HealthContributes to bone health by supporting the formation of bone mineral density.
Type 2 DiabetesMay help improve insulin sensitivity and regulate blood sugar levels, beneficial for people with type 2 diabetes.
High Blood PressureCan help lower blood pressure, reducing the risk of cardiovascular diseases.
Migraine PreventionMay help reduce the frequency and severity of migraines.
Skin Hydration and InflammationTopical application of magnesium chloride can improve skin hydration and reduce inflammation.
FibromyalgiaMagnesium oil, made from magnesium chloride, has been shown to alleviate symptoms of fibromyalgia, such as pain.
AsthmaMagnesium chloride can help reduce asthma symptoms when used in inhalers.
Cardiovascular HealthHelps in maintaining cardiovascular health by regulating heartbeats and blood pressure.
Muscle Cramps and SpasmsEffective in reducing muscle cramps and spasms due to its muscle relaxant properties.
Digestive HealthUsed to treat heartburn, indigestion, and constipation due to its ability to increase water in the intestines.
General RelaxationPromotes overall relaxation and can help reduce stress and anxiety.

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VitaminDWiki – Magnesium and Vitamin D contains

354 items in category, see also

Mg and Vitamin D

Dr. Dean

Number of studies in both of the categories of Magnesium and:

Bone 16,  Cardiovascular 17,   Diabetes 28. Depression 14,  Obesity 11,   Omega-3 36,  Zinc 24,  Pregnancy 11,  Headache 11,   Virus 26,   Calcium 27   Virus 26   Mortality 9   Hypertension 12   Inflammation 3   Pain 7 etc.  

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