Types Of Magnesium Supplements
Magnesium supplements come in different forms that affect how well the body absorbs them. The most common types have distinct benefits and absorption rates that make them suited for specific needs.
Magnesium Citrate
Magnesium citrate bonds magnesium with citric acid, creating a highly absorbable form. The body absorbs 25-30% of the magnesium from this supplement type.
This form works well for people with low stomach acid or digestive issues. It can help with muscle tension and sleep quality.
Magnesium citrate has a mild laxative effect, which makes it useful for treating constipation. The typical dose ranges from 200-400mg daily.
Side effects may include loose stools at higher doses. Taking it with food can reduce digestive discomfort.
Magnesium Oxide
Magnesium oxide provides the highest amount of elemental magnesium per dose. It contains about 60% elemental magnesium by weight.
The body only absorbs 4-5% of this form. Its lower absorption rate makes it less expensive than other types.
This form works best for treating acid reflux and heartburn. It neutralizes stomach acid effectively.
The standard dose ranges from 250-500mg daily. Users might need higher doses due to the lower absorption rate.
Magnesium Chloride
Magnesium chloride has an absorption rate of about 12%. The body can use this form efficiently.
This type works well both orally and through topical application. The skin absorbs it easily when used in sprays or lotions.
Many people use magnesium chloride for muscle cramps and soreness. It can help with energy production and exercise recovery.
A typical oral dose ranges from 200-400mg per day. Topical applications vary based on the product concentration.
Common Uses Of Magnesium
Magnesium plays a vital role in human health and wellness through dietary intake and supplementation. People consume this essential mineral to support various bodily functions and maintain optimal health.
