Magnesium: the types, uses and benefits

Disclaimer: This is an educational and informative post, nothing in it is meant to take the place of medical treatment, neither does it claim to treat, cure or diagnose any condition.

What is Magnesium?

Magnesium is an essential element required for over 300 necessary metabolic functions. It is estimated that 2/3 of the world’s population is deficient in magnesium resulting in various health problems. Some common ailments magnesium can treat are headaches and depression



Magnesium Citrate

Magnesium Citrate is found in citrus fruits and is one of the most bio available forms, meaning it is easily absorbed by the digestive tract. Treats: constipation

Magnesium Oxide

Magnesium Oxide is poorly received by digestive tract. Not really suitable for treating a deficiency.Treat: indigestion, heartburn and constipation

Magnesium Chloride

Magnesium chloride is well absorbed and can be used to treat a deficiency. Treat: Topical application for muscle soreness

Magnesium Lactate

Magnesium Lactate is gentler than other forms. Treat: Topical application for muscle soreness

Magnesium Malate

Magnesium Malate is well absorbed and a good choice to up your levels. Treat: Upping levels, may help with chronic fatigue

Magnesium Taurate

Magnesium Taurate contains the amino acid Taurine which is excellent for managing blood sugar levels. Treat: blood sugar and blood pressure

Magnesium L-threonate

Magnesium L-threonate is easily absorbed.Treat: May help with depression, Alzheimer’s and memory.

Magnesium Sulfate

Magnesium Sulfate is also known as Epsom salts. Treat: relaxing, relieving sore muscles and reducing stress

Magnesium Glycinate

Magnesium Glycinate is easily absorbed and can have calming properties. Treat: may help depression, insomnia and anxiety


  • Lowers blood pressure
  • helps with PMS symptoms
  • Relieves aching muscles
  • Combats headaches
  • Helps reduce anxiety
  • Supports blood sugar
  • Reduces inflammation
  • Promotes bone health
  • Needed for  bowel movements
  • promotes better sleep
  • Aids in relaxing and reducing stress
  • balances hormones

Top tip:

Look for a chelated magnesium. Chelated magnesium is better absorbed and is more bioavailable. It is less likely to cause gastrointestinal issues. It is good for anxiety, sleep, PMS, cramps, pain, headaches, cravings and correcting a deficiency.  A very good well-rounder magnesium



Recommended Amounts: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg.


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