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Have you incorporated whole foods sources into your diet, but are still finding the you have the signs and symptoms of potential magnesium deficiency? In this article, we'll look at the different type of magnesium supplements that are available, and what each type can do for you.
Common Types of Magnesium Supplements*
1. Magnesium Citrate - One of the most common supplements seen in stores, magnesium citrate is highly soluble and has decent bioavailability. It can also be beneficial for individuals that have chronic constipation! This form can relax your bowels and pull water into the stool, which will soften and bulk it up (making the stool easier to pass).
2. Magnesium Amino Acid Chelate (glycine, aspartate, arginate) - Aspartate is one of the more common forms you'll see on bottles, and is often the type blended into multi-mineral combination supplements. Easily absorbed and utilized by the body, it can work to decrease chronic fatigue and the results of overtraining. It needs to be in it's pure form though; many companies will combine it with cheaper, less effective forms to make their product.
3. Magnesium Sulphate - This form is your epsom salt bath. Not as easily absorbed as other forms, higher amounts can be used to achieve the desired results. Absorbed through the skin, many people enjoy the relaxing benefits of taking an epsom salt bath daily.
4. Magnesium Carbonate - Useful for heartburn in some cases, this form is also a strong laxative when taken in higher amounts. If you're a rock climber, gymnast, or weightlifter, you probably have a bag of this around to keep your hands dry during athletic pursuits.
5. Magnesium Glycinate - All the benefits, with less of the laxative effect. This form is easily absorbed, and is an excellent option when you do not need to clear any constipation. Effective for dealing with the multitude of signs and symptoms that come with magnesium deficiencies.
That's all for this article! There are many more types of magnesium out there, but these are some of the most common you'll encounter. Thanks for reading!
*Looking to start a new supplement regiment? Check with your local acupuncturist, naturopath, or TCM doctor. If you are on medication or prescriptions, check with your family doctor before starting any new supplement pattern, as magnesium has many interactions with common prescriptions. Work with a professional; this information is not intended diagnose, treat, cure, or prevent any disease.