Magnesium is a vital mineral that plays a crucial role in maintaining overall health. It supports everything from muscle and nerve function to energy production and bone health. Despite its importance, more than 1 in 3 adults in Australia don’t get enough magnesium every day. This deficiency can lead to a variety of health issues, ranging from fatigue and muscle cramps to more serious conditions.

Recent research from the University of South Australia found a significant link between low magnesium levels and the body’s genetic makeup. In a study involving 172 middle-aged adults, scientists discovered that low magnesium levels could make people more vulnerable to several serious health conditions, including Alzheimer’s and Parkinson’s disease, gastrointestinal disorders, certain cancers, and diabetes. With such compelling evidence highlighting the importance of magnesium, it's crucial to understand which type of magnesium supplement is best suited to your needs. In this guide, we’ll explore the different types of magnesium and help you choose the one that can best support your health.

What is magnesium and why is it important?

Magnesium is a mineral that is essential for the proper functioning of the human body. It plays a key role in over 300 biochemical reactions, supporting various systems and processes. 

Magnesium’s role in overall health

Magnesium is involved in several critical bodily functions. It helps regulate muscle and nerve function, supports a healthy immune system, keeps your heart rhythm steady, and even assists in the production of energy. Without enough magnesium, your body can’t perform these functions as effectively, which may lead to symptoms like muscle weakness, fatigue, and irregular heart rhythms.

Signs and symptoms of magnesium deficiency

Given magnesium’s wide-reaching effects, a deficiency can be felt in many ways. Some common signs include:

• Muscle cramps or spasms: Magnesium helps muscles relax, so a deficiency may lead to painful cramping or tightness.

• Fatigue: Without adequate magnesium, your body may struggle to produce energy, leading to feelings of constant tiredness.

• Numbness or tingling: Magnesium supports nerve function, and a lack of it can result in abnormal sensations, particularly in the hands and feet.

• Sleep disturbances: Magnesium plays a role in regulating neurotransmitters that help calm the nervous system, and low levels can interfere with sleep patterns.

How magnesium impacts various bodily systems

1. Nervous system: Magnesium is involved in the regulation of neurotransmitters, which send messages throughout the brain and nervous system. This makes magnesium crucial for cognitive function, mood regulation, and managing stress.
   

2. Cardiovascular health: Magnesium helps to maintain a healthy heart rhythm and contributes to the relaxation of blood vessels. It has been linked to lower blood pressure levels and a reduced risk of heart disease.
   

3. Bone health: Around 60% of the magnesium in your body is stored in your bones. It works with other nutrients like calcium and vitamin D to maintain bone density and strength.
   

4. Muscle function: Magnesium is essential for muscle contraction and relaxation. It helps prevent cramps and muscle fatigue, making it particularly important for athletes or those prone to muscle soreness.

5. Digestive health: Magnesium helps regulate digestion by supporting muscle contractions in the intestines and promoting regular bowel movements. Magnesium citrate is commonly used to relieve constipation.

The different types of magnesium supplements

Magnesium supplements come in various forms, each designed to serve different needs and purposes. Understanding the differences can help you choose the right type of magnesium for your health goals. Here’s an overview of some of the most common types of magnesium supplements:

1. Magnesium citrate

Magnesium citrate is one of the most popular and widely available forms of magnesium. It is magnesium bound with citric acid, which enhances its absorption in the body. This form is particularly effective for supporting digestion and relieving constipation. It works by drawing water into the intestines, helping to soften stool and stimulate bowel movements.

Best for: Relieving constipation, promoting digestive health, and supporting overall magnesium levels.

2. Magnesium glycinate

Magnesium glycinate is a highly bioavailable form of magnesium, meaning it’s easier for your body to absorb. It’s created by combining magnesium with glycine, an amino acid that helps with relaxation. Because of its gentle nature on the digestive system, magnesium glycinate is often recommended for those who experience digestive upset with other forms of magnesium.

Best for: Supporting relaxation, reducing anxiety, improving sleep, and overall magnesium supplementation without gastrointestinal side effects.

3. Magnesium oxide

Magnesium oxide contains a higher amount of magnesium by weight, but it’s not as easily absorbed by the body as other forms. It is often used for its laxative effects and can be helpful in treating indigestion or heartburn. While magnesium oxide is less effective for long-term magnesium supplementation, it can still provide benefits when used for occasional relief.

Best for: Occasional constipation relief and managing indigestion or heartburn.

4. Magnesium threonate

Magnesium threonate is a newer form of magnesium that has gained attention for its potential cognitive benefits. Research suggests that magnesium threonate may be particularly effective for crossing the blood-brain barrier, making it a great option for supporting brain health. It’s often recommended for individuals looking to improve memory, focus, or overall cognitive function.

Best for: Enhancing brain health, improving memory and cognitive function, and supporting mental clarity.

5. Magnesium malate

Magnesium malate is a combination of magnesium and malic acid, which is naturally found in fruits like apples. This form is often used for individuals dealing with fatigue or muscle pain. Malic acid is believed to play a role in energy production, so when paired with magnesium, it can be a powerful option for reducing fatigue, especially for those with fibromyalgia or chronic pain conditions.

Best for: Relieving muscle pain, reducing fatigue, and supporting energy production.

6. Magnesium chloride

Magnesium chloride is often available in topical forms, such as sprays, lotions, or bath salts. When applied to the skin, magnesium chloride is absorbed directly into the bloodstream, bypassing the digestive system. This makes it an excellent option for people who experience gastrointestinal discomfort with oral magnesium supplements. It’s commonly used to relax muscles, improve skin health, and promote overall relaxation.

Best for: Topical use for muscle relaxation, skin health, and overall magnesium absorption without digestive issues.

Explore a range of topical magnesium by Amazing Oils at Aussie Pharma Direct.

7. Magnesium taurate

Magnesium taurate combines magnesium with taurine, an amino acid that plays a role in cardiovascular health. This combination is especially beneficial for individuals looking to support heart health, as taurine helps regulate blood pressure, stabilise blood sugar, and improve circulation.

Best for: Supporting heart health, regulating blood pressure, and promoting overall cardiovascular well-being.

8. Magnesium sulfate

Commonly known as Epsom salt, magnesium sulfate is most often used in baths to relax sore muscles and relieve stress. It’s absorbed through the skin and can provide immediate relief for muscle tension or minor aches. However, it’s not typically used as a long-term magnesium supplement, as it’s more suited for external use.

Best for: Relaxing muscles, relieving stress, and soothing sore muscles in a bath.

Which magnesium is best for your needs?

With so many different types of magnesium supplements available, choosing the one that best suits your specific health needs can feel overwhelming. Here’s a simple guide to help you with your decision, based on your health concerns and individual goals:

1. Magnesium glycinate

Recommended for: People with sleep disturbances, high stress, or anxiety.

2. Magnesium malate

Recommended for: People experiencing chronic fatigue, muscle pain, or those who need an energy boost.

3. Magnesium citrate

Recommended for: Individuals with constipation or digestive issues.

4. Magnesium threonate

Recommended for: People looking to improve cognitive function, memory, and mental clarity.

5. Magnesium chloride

Recommended for: People with muscle tension, cramps, joint pain, or those who prefer topical treatments.

6. Magnesium taurate

Recommended for: People with high blood pressure, cardiovascular concerns, or those looking to promote overall heart health.

How to choose the right magnesium supplement

Choosing the right magnesium supplement involves more than just picking a type; you’ll also need to consider factors like absorption rates, dosage, and your specific health needs. With so many options available, it can be tricky to know where to start. We’ll guide you through the key considerations to help you select the best magnesium supplement for you.

1. Consider your health goals

The first step in choosing the right magnesium supplement is to clearly define your health goals. As we’ve explored in previous sections, different types of magnesium offer different benefits, so understanding what you’re aiming to achieve is crucial.

2. Check the bioavailability and absorption rate

Not all magnesium supplements are created equal when it comes to absorption. Bioavailability refers to how well and how quickly your body can absorb a nutrient from a supplement. Some forms of magnesium are absorbed more efficiently than others, so it's important to select one that your body can readily utilise.

• Magnesium glycinate and magnesium threonate are known for their high bioavailability, meaning they are more easily absorbed by your body.

• Magnesium oxide, on the other hand, has a lower absorption rate, so it’s less effective for long-term supplementation but can be useful for short-term relief of issues like constipation.

For maximum effectiveness, you want to choose a supplement that your body can absorb well without causing discomfort, such as gastrointestinal issues.

3. Consider your digestive health

If you have a sensitive stomach or digestive issues, it’s important to choose a magnesium supplement that won’t upset your system. Some forms, like magnesium citrate, can cause diarrhoea or an upset stomach, especially in higher doses. Others, like magnesium glycinate or magnesium taurate, are gentler on the digestive system and less likely to cause irritation.

If you have digestive concerns or are prone to stomach sensitivity, opt for a magnesium supplement with higher bioavailability and a reputation for being easy on the gut.

4. Determine the dosage and frequency

When choosing a magnesium supplement, pay attention to the dosage and how often you need to take it. Most magnesium supplements come in tablet, capsule, or powder form, with varying amounts of magnesium per dose.

The recommended daily allowance (RDA) for magnesium varies based on age, sex, and other factors, but for most adults, it’s around 310-420 mg per day. Make sure the supplement you choose provides an adequate amount of magnesium to meet your needs without exceeding the RDA.

Here’s a general guideline on the daily intake dosage for all ages:

*Adequate Intake (AI)

If you’re pregnant or lactating, below are the general guideline for magnesium intake:

 

If you’re uncertain about the right dosage, it’s always a good idea to consult a healthcare professional to ensure you're taking the right amount for your health goals.

5. Take your lifestyle and preferences into account

Your preferences and lifestyle also play a role in choosing the right magnesium supplement. Consider factors such as:

Convenience: 

If you’re someone who prefers ease and portability, magnesium capsules, tablets or topical applications might be your best choice. On the other hand, if you enjoy relaxing baths, magnesium sulfate (Epsom salts) can be a soothing option.

Vegetarian or vegan: 

If you follow a plant-based lifestyle, be sure to check the ingredient list for any animal-derived substances. Magnesium glycinate, magnesium citrate, and magnesium malate are often suitable for vegans and vegetarians, but always double-check to be sure.

Taste preferences: 

Some magnesium supplements, especially in powder form, may have an unpleasant taste. If this is a concern for you, choose a supplement in capsule or tablet form, or even topical applications to avoid any taste issues.

6. Look for high-quality brands

When it comes to supplements, quality matters. Choose reputable brands that prioritise ingredient transparency, third-party testing, and good manufacturing practices. Check the label to ensure the product contains the stated amount of magnesium and is free from unnecessary fillers or artificial additives. Trustworthy brands often provide certifications or quality seals to indicate that their products meet high standards.

Here are some trusted magnesium supplement brands in Australia that you can consider:

• Swisse

• Blackmores

• Bioceuticals 

• Thompson's 

• Bioglan

If you're looking for topical magnesium, Amazing Oils is a trusted brand to consider. The brand specialises in magnesium chloride products (in the forms of magnesium oils, sprays, and bath flakes) that are absorbed through the skin, making it a great option for muscle relaxation and overall magnesium supplementation without gastrointestinal discomfort.

Be aware of potential side effects

While magnesium supplements are generally safe for most people, they can cause side effects if taken incorrectly. Common side effects include diarrhoea, nausea, and stomach cramps, particularly with forms like magnesium citrate or magnesium oxide.

To minimise the risk of side effects, start with a lower dose and gradually increase it as needed. If you experience any discomfort, try switching to a more easily absorbed form, like magnesium glycinate, or consider reducing your dosage.

Conclusion

Choosing the right magnesium supplement is a personalised decision that depends on your health goals, digestive health, lifestyle, and preferences. Take time to consider factors such as absorption, dosage, and any specific health concerns. By carefully selecting a magnesium supplement that aligns with your needs, you’ll be able to support your health more effectively.

Disclaimer:

The information provided in this blog is based on thorough research conducted by our team, drawing from credible sources and scientific studies. While we aim to offer accurate and helpful guidance, it’s important to note that magnesium supplementation may not be suitable for everyone, and individual health needs can vary. We always recommend consulting with a local healthcare professional before beginning any new supplement regimen, especially if you have specific health concerns or conditions.

 

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