Tag: magnesium

The Best Type Of Magnesium For You

Magnesium is a vital mineral that supports over 300 biochemical reactions in the body. It plays a role in energy production, muscle function and nerve signaling. As well as many other critical processes. With numerous forms of magnesium supplements available today, understanding the best type of magnesium for your individual needs can be overwhelming. In this article we’ll take a look at the various types of magnesium supplements and some of their unique benefits. By the end you’ll have a much better idea which is the best type of magnesium for your health goals.

Alternatively you can go straight to my recommendations.

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Why Magnesium Is Essential For Your Health

The best type of magnesium is one that keeps you fit and healthy
| Magnesium is vital for a fit and healthy life

Magnesium is involved in critical bodily functions. These include supporting healthy muscle and nerve function, maintaining strong bones, regulating blood pressure and promoting a healthy immune system. It’s often neglected, but magnesium deficiencies can lead to various health issues. These include muscle cramps, fatigue, poor sleep and even anxiety. However, with the right kind of magnesium, you can correct deficiencies and enhance overall well-being.

Magnesium Citrate: Best type for Digestion And Constipation Relief

What Is Magnesium Citrate?

Magnesium citrate is one of the most popular and widely used forms of magnesium. It’s a combination of magnesium and citric acid, which helps increase its absorption rate. This supplement is known for its gentle laxative effect, making it one of the best types of magnesium for digestive health.

Main Benefits of Magnesium Citrate:

  1. Aids Digestion
    Magnesium citrate is effective for relieving constipation by drawing water into the intestines. This softens stools and stimulates bowel movements. It’s often recommended for people who suffer from occasional constipation(1)
  2. Promotes Muscle Relaxation
    Just like other forms, magnesium citrate helps relax muscles and alleviate tension. It is particularly helpful for those experiencing muscle cramps or soreness.
  3. High Bioavailability
    Magnesium citrate is highly absorbable, meaning the body can easily take in and use this form. This makes it one of the best types of magnesium for ensuring you’re getting the maximum benefit.

If you’re struggling with digestive issues, such as constipation, magnesium citrate is the best type of magnesium to consider. Its gentle laxative properties provide fast relief and improve overall gut health.

Magnesium Glycinate: Best Type For Sleep And Stress Relief

What is Magnesium Glycinate?

Magnesium binds with the amino acid glycine to form magnesium glycinate. Glycine itself is a calming neurotransmitter, which enhances magnesium’s ability to support the nervous system and promote relaxation. Magnesium glycinate is often considered the best type of magnesium for improving sleep quality and reducing stress.

Main Benefits Of Magnesium Glycinate:

  1. Supports Better Sleep
    Magnesium glycinate promotes relaxation and enhances GABA (gamma-aminobutyric acid) activity. This helps to calm the mind and prepare the body for sleep. If you’re suffering from insomnia or restless nights, this form is ideal.
  2. Reduces Stress and Anxiety
    This magnesium form has calming effects on the nervous system, helping to manage stress and anxiety. Its gentle impact on the digestive system makes it suitable for people with sensitive stomachs(2)
  3. Gentle on the Stomach
    Unlike other types, magnesium glycinate is unlikely to cause gastrointestinal issues, making it a great option for those who are sensitive to other magnesium supplements.

If you’re looking to improve your sleep quality or manage anxiety, magnesium glycinate is the best type of magnesium for your needs. Its calming properties, combined with its gentle digestive impact, make it the top choice for relaxation.

Magnesium Malate: Best Type For Energy Production

What is Magnesium Malate?

Magnesium combines with malic acid, a substance naturally found in fruits, to form magnesium malate. As it plays a role in energy production, this form is often promoted as the best type of magnesium for individuals who experience fatigue or want to increase their energy levels.

Main Benefits Of Magnesium Malate:

  1. Increases Energy Production
    Magnesium malate enhances ATP (adenosine triphosphate) production, the primary energy source for the body. If you suffer from chronic fatigue or need an energy boost, this form can be very effective(3)
  2. Reduces Muscle Pain
    Magnesium malate is known for its ability to relieve muscle soreness, especially in people with fibromyalgia. It can also help with muscle cramps and general muscle fatigue.
  3. Promotes Exercise Recovery
    Athletes or active individuals can benefit from magnesium malate as it supports the replenishment of magnesium levels after intense physical activity. This results in faster muscle recovery.

Magnesium Malate is the best type of magnesium if you struggle with low energy levels or fatigue. This is because it increases energy production and supports muscle recovery. Its energising properties make it an excellent option for active individuals.

Magnesium Threonate: Best Type For Brain Health And Cognitive Function

What is Magnesium Threonate?

Magnesium threonate is a unique form of magnesium that can cross the blood-brain barrier, making it especially effective for cognitive function. This ability sets it apart from any other type of magnesium, making it one of the best for brain health.

Main Benefits of Magnesium Threonate:

  1. Enhances Cognitive Function
    Magnesium threonate has been shown to improve memory, learning and focus. It supports brain health by assisting synaptic plasticity, which is the brain’s ability to form and strengthen neural connections(4).
  2. Neuroprotective Effects
    Researchers believe that it has protective effects on the brain and may help slow the cognitive decline associated with aging and neurodegenerative diseases like Alzheimer’s.
  3. Improves Sleep Quality
    Like other forms, magnesium threonate promotes relaxation and sleep, helping to regulate sleep cycles and improve restfulness.

If you’re looking to support cognitive function and prevent cognitive decline, magnesium threonate is the best type of magnesium for your brain health. Its ability to cross the blood-brain barrier makes it incredibly effective in supporting mental clarity and memory.

Magnesium Chloride: Best Type For Muscle Relief And Skin Health

What is Magnesium Chloride?

Magnesium chloride is a highly bioavailable form of magnesium. It can be taken orally, applied to the skin or dissolved in a bath. Derived from seawater, magnesium chloride is one of the best types of magnesium for quick absorption and for providing relief from muscle cramps and skin irritations.

Main Benefits of Magnesium Chloride:

  1. Relieves Muscle Cramps
    Magnesium chloride is highly effective for relaxing muscles, easing cramps, and reducing muscle soreness. Athletes often use this form for quick recovery.
  2. Improves Skin Health
    When applied to the skin magnesium chloride can soothe conditions such as dryness, irritation and inflammation. It’s also commonly found in bath salts.
  3. High Absorption Rate
    The body quickly absorbs magnesium chloride, making it one of the best types of magnesium for fast-acting relief(5)

If you’re experiencing muscle pain or soreness, magnesium chloride is the best type of magnesium for relief. Its rapid absorption and muscle relaxation properties make it ideal if you want rapid results.

Magnesium Oxide: Best Type For Bone Health And Heart Function

What is Magnesium Oxide?

Magnesium oxide is one of the most common and cheapest forms of magnesium supplements. It contains a high amount of elemental magnesium, though its bioavailability is lower compared to other forms. However, it remains one of the best types of magnesium for short-term use or if you’re on a budget.

Main Benefits of Magnesium Oxide:

  1. Supports Bone Health
    Magnesium is essential for bone formation and density. Magnesium oxide can be an effective supplement for individuals looking to strengthen their bones, especially in older adults.
  2. Helps Regulate Blood Pressure
    This form of magnesium can help manage high blood pressure by relaxing blood vessels and improving circulation.
  3. Promotes Digestive Health
    Magnesium oxide also serves as a mild laxative, helping with constipation relief(6).

If your primary health concerns are bone strength or heart function, magnesium oxide is the best type of magnesium for you. Though it is less well absorbed it can still be effective.

Magnesium Taurate: Best Type For Heart Health

What is Magnesium Taurate?

Magnesium taurate combines magnesium with taurine, an amino acid that supports heart health. This form is often recommended for individuals who have cardiovascular concerns. Magnesium taurate is one of the best types of magnesium for supporting heart function and maintaining healthy blood pressure.

Main Benefits of Magnesium Taurate:

  1. Supports Heart Health
    Magnesium pairs with the amino acid taurine to form magnesium taurate. It has been shown to support heart rhythm and circulation so it’s ideal for those with cardiovascular conditions.
  2. Regulates Blood Pressure
    Magnesium taurate helps regulate blood pressure by supporting proper blood vessel function. Therefore it’s a a key supplement for anyone with hypertension (high blood pressure)(7)
  3. Improves Electrolyte Balance
    Magnesium taurate supports the body’s electrolyte balance, which is essential for maintaining proper nerve and muscle function.

If you have issues with heart health, magnesium taurate is the best type of magnesium for you. It combines the benefits of magnesium and taurine to support cardiovascular wellness.

Magnesium Aspartate: Best Type For Absorption And General Health

What is Magnesium Aspartate?

Magnesium binds to aspartic acid to form magnesium aspartate, a chelated form of magnesium. This form of magnesium is highly absorbable and is often used in supplements aimed at supporting general health. It is one of the best types of magnesium for those looking to maintain optimal magnesium levels.

Main Benefits of Magnesium Aspartate:

  1. High Absorption
    Magnesium aspartate has high bioavailability so the body can absorb and utilise it efficiently. This makes it one of the best types of magnesium for general supplementation.
  2. Supports Muscle Function
    Like other forms, magnesium aspartate supports healthy muscle function and can help relieve cramps and spasms.
  3. Promotes Energy
    It aids in energy production, ensuring the body has the magnesium it needs to produce ATP efficiently.

If you’re seeking a well-rounded magnesium supplement, magnesium aspartate is the best type of magnesium to ensure your body gets the nutrients it needs for overall health.

Recommendations

Choosing the best type of magnesium ultimately depends on your health goals. Whether this is improving sleep, boosting energy, relieving constipation or supporting cognitive health. By understanding the unique benefits of each magnesium form, you can select the one that best fits your needs. That said, here are my recommendations:

The Best Type Of Magnesium Overall

bottle of magnesium glycinate supplement
| Magnesium Glycinate is the best type of magnesium overall

If you’re looking for an all-purpose magnesium supplement, Magnesium Glycinate is the form that I recommend and use myself. It’s well absorbed by the body, which means less of it is wasted. Plus it’s easy on your stomach. Added to this are its stress-reducing, sleep-boosting benefits and the general improvements that come from taking most forms of magnesium. Also it manages this at a very reasonable price and can be taken long term.

The Best Value Magnesium

bottle of magnesium citrate supplement
| Magnesium Citrate is cheap and gentle on your stomach

If you’re looking for a cheap yet effective magnesium supplement, Magnesium Citrate is for you. Not quite as effective or well absorbed as Glycinate but it still does the job and is slightly cheaper. This was the form I used until I was so impressed with the benefits of magnesium supplements I moved on to Glycinate.

The Cheapest Magnesium Supplement

bottle of magnesium oxide supplement
| Magnesium Oxide is ideal for short-term use

If you’re not sure about magnesium supplements, or only want to take it short term, Magnesium Oxide is a good introduction. It’s cheap and provides the usual benefits of magnesium. However, as it isn’t so well absorbed it can cause digestive issues in some people. It’s a very good laxative at higher doses so ideal for constipation, but unlike other forms it’s usually only recommended for short-term use.

Conclusion

Finding the best type of magnesium can transform your routine and your health. Whether you’re aiming for better sleep, increased energy, smoother digestion or improved cognitive performance.

If you have any questions or want to share your experience, leave a comment below.

Does Magnesium For Stress Relief Work?

Magnesium is an essential mineral that plays a vital role in many bodily processes, including regulating the nervous system and stress response. If you’re looking for natural ways to manage stress, you might have heard about using magnesium for stress relief. But how does it work and how effective is it? Let’s take a look how magnesium supports relaxation and why it goes so well with massage therapy for a holistic health.

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How Magnesium Helps With Stress

Magnesium is a natural way to relieve tension
| Magnesium is a natural way to relieve tension

When you’re under stress your body releases hormones like adrenaline and cortisol. Together they prepare you to for challenging situations which in the short term can be helpful. But chronic stress can leave these hormones elevated leading to fatigue, anxiety and tension(1). Magnesium helps by calming the nervous system and balancing these hormones.

This mineral is also essential for the production of GABA, also known as gamma-aminobutyric acid. GABA is a neurotransmitter that promotes relaxation and reduces feelings of anxiety. By supporting this process, magnesium plays a direct role in easing the physical and mental toll of stress.

In addition, magnesium’s ability to regulate calcium levels in muscle cells allows for proper contraction and relaxation. This further helps the body manage stress-induced muscle tension.

Stress often disrupts sleep and poor sleep only worsens stress, creating a cycle that can be difficult to break. Magnesium can help by promoting deeper, more restorative slumber. It works by supporting the production of melatonin, a hormone that regulates sleep, and by calming the nervous system to prepare the body for rest.

If stress has been keeping you awake at night, adding magnesium to your routine might provide the relaxation you need for better sleep. As well as overall stress management.

Massage And Magnesium For Stress Relief

While magnesium helps internally, massage works externally to address stress and tension. Together they provide a holistic approach to relaxation. Massage reduces muscle tightness, improves circulation and promotes the release of endorphins. Magnesium complements these effects by calming the nervous system and reducing inflammation.

For example, if stress leaves you with tight shoulders or a tense back, massage therapy can relieve physical discomfort. Combine this with magnesium supports the body’s natural relaxation mechanisms, making recovery more effective.

How To Add Magnesium Into Your Routine

woman taking magnesium supplement
| Boost your magnesium levels from your diet or supplements

Using magnesium for stress can be as simple as making dietary changes or taking supplements. Foods such as spinach, almonds and dark chocolate are excellent sources of magnesium and can easily be included in meals and snacks.

If adjusting your diet isn’t sufficient, magnesium supplements are another option. They’re available in various forms, such as magnesium citrate or glycinate, which are known for their high bioavailability.

Click here to find out which is the best type of magnesium for you.

Why Magnesium For Stress Isn’t Enough

While magnesium can significantly help with stress, it’s important to combine it with other effective techniques. Massage therapy provides both physical and emotional benefits that magnesium cannot achieve on its own. Additionally, regular exercise, yoga and a balanced diet can work alongside magnesium to further reduce stress levels and enhance overall well-being.

Summary

Magnesium offers a natural way to support relaxation and stress relief by calming the nervous system, regulating hormones, and improving sleep. When combined with massage therapy, it creates a well-rounded approach to managing stress and tension(2). Whether through diet, supplements or both, magnesium can make a valuable addition to your stress management routine.

Are you getting enough magnesium? Click to read about the signs of low magnesium

How To Book A Massage In York

If you would like to book a massage in York for stress relief please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Magnesium For Tight Muscles – Does It Work?

Magnesium is an essential mineral that plays a crucial role in a variety of bodily functions, including muscle health. You’ve probably heard that if you take magnesium for tight muscles it can help. But how effective is it at relieving muscle tension and promoting relaxation? Let’s take a look at how magnesium affects muscle health and how it can be a useful accompaniment to massage.

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How Magnesium Helps Tight Muscles Relax

Magnesium helps 300 reactions in the body including relaxing tight muscles
| Tight muscles can be helped by magnesium

Magnesium is involved with more than 300 enzyme systems that regulate diverse biochemical reactions in the body(1). This includes muscle function. By assisting with the regulation of calcium levels in muscle cells it allows for proper contraction and relaxation. Without enough magnesium your muscles can become overly excited, which can contribute to tension, cramping or spasms.

When you have sufficient magnesium they can contract and relax more efficiently, reducing the risk of tightness. This is why taking magnesium for tight muscles can help to reduce discomfort.

Magnesium And Muscle Cramps

Magnesium deficiency is often associated with muscle cramps, especially in athletes and people who engage in regular physical activity. When magnesium levels drop too low, muscles may not fully relax, leading to the sensation of cramp or stiffness. Increasing your magnesium intake can help alleviate these this by supporting the muscles ability to relax.

If you suffer from cramps, particularly during the night, magnesium might offer some relief. Click to read about signs of low magnesium. It’s important to note, however, that it’s always best to talk to a healthcare provider if cramps persist. They could be caused by other underlying issues.

Magnesium For Tight Muscles Caused By Stress

Stress is another common contributor to tight muscles, particularly in the neck, shoulders and back. Stress can cause your body to remain in a “fight or flight” state, keeping muscles tense for prolonged periods. Magnesium has a calming effect on the nervous system which may help reduce stress levels and associated muscle tension.

Eating foods high in magnesium may support your body in managing stress and help your muscles relax more naturally.

How Much Magnesium For Tight Muscles?

For women it is recommended you get around 300mg of magnesium per day while for men it’s around 400mg (2). But be sure to check with your doctor how much is best for you personally as medications can affect or be affected by magnesium. The best way to get magnesium is through your diet from foods such as:

  • Dark chocolate
  • Avocados
  • Nuts
  • Legumes
  • Seeds
  • Whole grains
  • Fatty fish
  • Bananas
  • Leafy greens (3)

If you can’t manage it you can always try magnesium supplements. They’re relatively cheap and with several different types to try.

Do I Still Need A Massage For Tight Muscles?

Woman massaging tight shoulder muscles as magnesium is an aid not a solution
| Tight muscles can be helped by magnesium but are not a substitute for massage

Although magnesium can help relax muscles and prevent cramps, it’s important to remember that it doesn’t address underlying issues. Muscle knots, scar tissue or tissue damage will still require massage therapy which will also help to break up adhesions and relieve tight muscles. Like other supplements, magnesium can assist your treatment in the same way as stretching and corrective exercises.

Summary


Magnesium is a vital mineral that can support muscle relaxation, reduce cramps and even help manage stress-induced tension. If you’re considering trying magnesium for tight muscles however, remember that it’s no substitute for a professional massage.

Click here to find out which is the best type of magnesium for you.

How To Book A Mobile Massage Or Personal Training In York

If you would like to book a mobile massage or personal training in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here