Magnesium
Health Benefits

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Maximize Health with Magnesium: Key Benefits & Sources

| Modified on Jul 20, 2024
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Magnesium Health Benefits

Magnesium, an often-overlooked mineral, is crucial to our overall health and well-being. This vital nutrient is involved in over 300 biochemical reactions in the body, making it essential for numerous physiological processes.

Key Health Benefits of Magnesium

Supports Bone Health

Magnesium is essential for bone formation. It helps to assimilate calcium into the bone and activates vitamin D in the kidneys. Optimal magnesium levels are crucial for maintaining bone density and reducing the risk of osteoporosis in older adults.

Enhances Heart Health

Magnesium is key for heart health. It helps regulate blood pressure, supports normal heart rhythms, and is linked to a lower risk of cardiovascular diseases. Magnesium's role in maintaining a healthy heart is so significant that its deficiency is often associated with heart problems.

Regulates Blood Sugar Levels

Magnesium plays a critical role in controlling blood sugar levels. Studies have shown that higher magnesium intake is associated with a lower risk of type 2 diabetes. This is particularly important for those at risk of or currently managing diabetes.

Improves Sleep Quality

Magnesium has natural calming properties that can improve sleep quality. It regulates neurotransmitters, which send signals throughout the nervous system and also regulates the hormone melatonin, which guides sleep-wake cycles in your body.

Relieves Anxiety and Stress

Magnesium is known to have a calming effect on the nervous system. It can help manage stress and anxiety by regulating neurotransmitters involved in these responses.

Aids Digestive Health

Magnesium helps relax muscles within the digestive tract, including the intestinal wall, which controls your ability to go to the bathroom. Therefore, magnesium is often used to treat constipation.

Alleviates Muscle Aches and Spasms

Magnesium plays a role in neuromuscular signals and muscle contractions. It helps muscles relax and contract, easing cramps and spasms.

Prevents Migraines

Magnesium can help prevent or alleviate migraines. Magnesium deficiency is related to factors that promote headaches, and supplements are often recommended as part of a treatment plan for migraine sufferers.

Different Forms of Magnesium and Their Uses

Magnesium comes in various forms, each with specific benefits and uses. Understanding these different forms can help you choose the right type of magnesium supplement for your specific health needs.

1. Magnesium Citrate

Magnesium citrate is one of the most common forms of magnesium supplements, known for its high bioavailability. It's often used to treat constipation, as it works as a laxative by increasing water in the intestines.

2. Magnesium Glycinate

Magnesium glycinate is magnesium bound to glycine, a non-essential amino acid. This form is highly absorbable and less likely to cause laxative effects. It's often recommended for those looking to improve sleep quality, reduce muscle cramps, and manage symptoms of anxiety and stress.

3. Magnesium Oxide

Magnesium oxide is often used to treat migraine headaches and constipation. However, it has lower bioavailability compared to other forms and might be less effective for correcting magnesium deficiencies.

4. Magnesium Chloride

Magnesium chloride is a form of magnesium that can be absorbed well by the body. It is commonly used in topical products like magnesium oils and lotions for muscle soreness and skin conditions.

5. Magnesium L-Threonate

Magnesium L-threonate is known for its ability to penetrate the brain barrier. It's often used for cognitive functions, such as enhancing memory and improving focus. This form is particularly beneficial for age-related cognitive decline.

6. Magnesium Malate

Magnesium malate includes magnesium and malic acid, which is involved in the Krebs cycle (a series of chemical reactions used to release stored energy). This form is often recommended for individuals with fibromyalgia and chronic fatigue syndrome due to its energy-boosting properties.

7. Magnesium Taurate

Magnesium taurate combines magnesium with taurine, an amino acid. This form is particularly beneficial for cardiovascular health as it may help lower blood pressure and improve heart function.

8. Magnesium Sulfate

Also known as Epsom salt, magnesium sulfate is often used in bath soaks to relieve muscle aches and pains. It is also used occasionally as a laxative, though its oral use is less common due to its higher laxative effect.

Conclusion

Incorporating magnesium into your diet can significantly impact your health. Its wide range of benefits, from improving heart health and bone density to aiding in relaxation and digestion, makes magnesium a key component of a healthy lifestyle. Ensure adequate magnesium intake through a balanced diet or supplements as healthcare professionals advise.

Magnesium's role in maintaining optimal health is undeniable. Whether through diet or supplements, ensuring you get enough magnesium can improve your overall well-being.

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
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Anal Fissure

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Posted by Audrey (Delray Beach, Florida, USA) on 03/21/2009
 ★★★★☆

BETTER BUT WITH SIDE EFFECTS

Magnesium citrate supplement: I developed an internal fissure from having soft, but very wide stools. Doctor said would need surgery if don't make stools literally fall out. So tried magensium citrate supplement (won't give name). It worked, fissure healed. But I have found that magensium citrate can be very irritating. I developed burning in throat and burning in stomach and tremendous bloating and constant gas. I should have stopped immediately (the burning started on day1) but was so anxious to heal fissure that I took it for 3 weeks (tiny dose). Now off of it for about 8 days and still have burning and off and on colon discomfort. A friend was also trying it - she has had no burning but finally had to stop due to continuous colon rumbling and discomfort - just can't live that way all the time. And sadly it worked for both of us. Just thought people should know this. Sometimes, just because it is "natural" doesn't always mean it is good for you.

Replied by Nancy
(Shreveport, La)
10/12/2009
★★★★★

I have used Mag Citrate on many occasions. It works, yes, but can be very harsh. Also, if you read the label, it can make your BP skyrocket.

Replied by Passerby
(Washington, D.c.)
01/06/2011
★★★★★

You should try other form of magnesium. Magnesium lactate dihydrate(Mag Tab Sr) might help. It was the most tolerated for me

Replied by Lucinda
(London, Canada)
09/04/2012
★★★★★

Take Magnesium Taurate. See an Auricular Medicine Doctor for reassurance. Dr. Carolyn Dean recommends mag. Taurate. I take buffered mag. Taurate. Or, apply Magnesium Oil. This is an excellent alternative bc it bypasses your digestive system and goes to work as soon as it is absorbed through the skin. Tip: make sure skin is slightly moist (warm water) and it will go on smoothly and readily. Good luck. LB

Replied by Pat McG
(NJ)
04/07/2024

You should try taking ReMag magnesium. It's a liquid (doesn't taste good) formulated to go right into your cells so you can take as much as you need to get your magnesium levels up without getting diarrhea. I actually took this for Afib & stopped, but I'm now gonna restart it again. I didn't realize it could heal a fistula — which I have when they ripped my bladder & uterus apart during a C-section.

Arrhythmia

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Posted by Jane (Linn Missouri) on 07/11/2023
 ★★★★★

I have taken magnesium taurate for years and it completely eliminates my irregular heartbeat. I also take magnesium Glycinate for my depression and insomnia. I always try to stay at 200mgs or below using supplements. There are so many different kinds of magnesium that you need to find the one you need for your problems. These are just my experiences using magnesium.

Arrhythmia
Posted by Mike (Auckland, New Zealand) on 10/27/2012
 ★★★★★

I was getting atrial fibrillation attacks for 7 or 8 years, mostly in the mornings in winter. I could only sit quietly until it went away, dreadful feeling.

Taking a quarter tsp magnesium chloride everyday cured me very quickly, I don't need to take it any more now that I'm retired and not as active and my reserves are presumably back to normal.

I believe I developed atrial fibrillation because of heavy sweating due to physical outdoor work depleting my reserves of magnesium. All the doctors could prescribe were beta blockers which I soon stopped taking, but it was years before I discovered three people on one website, who had cured themselves of this awful affliction. Very much hope this helps others.

Replied by Citygirl27
(Richardson, Tx, Usa)
10/29/2012

Taurine regulates heartbeat, so if this occurs again for you or anyone else, consider reading up on taurine. Cystine pushes out taurine, so make sure you aren't testing with high cystine levels.

Replied by Legna
(Secret,)
12/31/2013

Where can I get the mag chloride product you took?

Replied by Dave
(Fountain Inn, Sc)
01/01/2014

Legna,

You ask where to get magnesium chloride...

You should be able to get it at any health food store or on line.

Epsom salts is magnesium sulfate. I've used that for A Fib too. I take orally magnesium citrate that an alternative MD got me on. As long as you are getting the magnesium in you I'm not sure I can determine that it really matters the form you receive it. I've asked that very question a number of times on EC but haven't gotten a response ... that is that one form is preferred. I'd love to hear from someone to lay all the different forms of magnesium out to explain what and why one is better than another.

For A Fib I also make sure I'm getting at least 400IUs of natural (NOT synthetic) vitamin E. I take the amino acid arginine also for the heart and general cardio support.

Replied by Mike 62
(Denver, Colorado)
01/01/2014

Dave: 100 year old poor peasants living in 3rd world countries make worm casting tea. The man who won a 100 mile race against a horse eats vegetable soup. Apollo won nine gold medals in the winter olympics. He takes colostrum. Ron Teagarden takes fermented adaptogens. They don't take isolates. There are many websites that explain why isolates are not effective, like mini minerals, and fulvic acid is necessary for mineral absorption to name a couple. Some say the molecule is too big and some say because they are inorganic. Gardeners don't put isolates on their plants. They put compost. Nutrients are like a world class symphony. All the musical instruments have to be there in the proper ratio, finely tuned, and with great musicians.

Replied by Dave
(Fountain Inn, Sc)
01/02/2014

Hey Mike 62,

Thanks for your response to my response to Legna.

Legna had asked where to get Mag Chloride.

I told her and elaborated that there are numerous magnesiums, so the magnesium chloride would not be the only magnesium that would help with A Fib.

Your response was to criticize isolates as opposed to whole foods ... if I understood you correctly. I re-read her question and my response and the issue was very narrow. Your response was not the issue but nonetheless I'll speak to your viewpoint.

Isolated minerals, isolated vitamins, isolated glandular etc are in my opinion highly effected and in high doses often therapeutic and cannot be obtained in a whole food approach. Niacin, for instance, at fairly high levels is an excellent dilator and can be effective in warding off migraines.

Vitamin E (natural) the same for the cardio system.

Mike, I do consume an effective whole green drink and have been a whole food advocate for nearly 40 years and yet...I also use isolates.

Colloidal Silver is an isolate. One has to get it to high enough levels to make it work...so I just don't paint with so broad a brush as to eliminate the effectiveness of particular nutrients. I'm both "old school" and "new school." I'm a pragmatist and will use what works.

Best to you and wish you good health in 2014!!!

Replied by Mike
(Nz)
12/06/2015

It's easy and cheaper to make your own with the ancient minerals crystals. I found the atrial fib came back again when I discontinued using the Mg chloride daily. It's stopped now that I take a quarter tsp daily again.

Magnesium chloride is amazing, it cures much more than just arrhythmia. If you're old and decrepit, take Magnesium chloride every day, or Massage it into your skin if you want to absorb more without getting an upset stomach.

I believe Magnesium "Chloride" to be the best commonly used magnesium to use.

Replied by Mike
(Newzealand)
12/06/2015
★★★★★

I understand the body has to manufacture Chloride in order to use the Magnesium. Taking Mg with the chloride already "combined" does away with that need.

They say Magnesium chloride is the most easily assimilated into the body, even though it doesn't have as much magnesium as other varieties.

If you buy a $20 bottle of Mg chloride from the health food store it will last ages, because the most You can take without getting an upset stomach is a quarter tsp a day. Using the Magnesium bath salts (which is Mg chloride) allows you to make any strength you like, and also be able to massage large amounts it into your body without getting an upset stomach.

I believe this Magnesium Chloride has amazing benefits that people won't believe. If you have ANY of the common old age afflictions, Memory, bones, etc. Try Magnesium Chloride. if your diet isn't supplying enough magnesium (and you don't even know if it isn't, blood tests don't pick it up) you might be amazed. I am not exaggerating.

Replied by Dave
(Fountain Inn, Sc)
12/07/2015

Hello Mike,

I think you meant Epsom salts is "magnesium sulfate".... and I sure agree with you about the benefits of Magnesium. In my experience Magnesium deficiency is directly related to many issues such as rapid and irregular heart beat. It is the King of minerals.d

Replied by Mike
(Nz)
12/07/2015

Yes, I should have said the (Ancient minerals Magnesium crystals) are Mg chloride.

Replied by Marie
(Lawrence, Kansas)
12/27/2015
2 posts

Hello, Mike I went out and bought the magnesium citrate and I have been having an upset stomach because I think I take too much, however it seems to work well with helping me digest. It feels better once I go to the bathroom because I feel lighter every time and never had that relief however it wreaks havoc on my stomach. I'm thinking of lowering the dosage and take it once a day. I almost will accept the upset stomach because I am having bowel movements more than once a day, any thoughts?

Replied by Bill
(San Fernando, Philippines)
12/28/2015

Hi Marie...Try buying plain old magnesium oil and just use it transdermally. You can apply magnesium oil directly onto your skin and at least 60% of it will be absorbed directly into the blood. This is a wonderfully easy delivery method to get magnesium into your body. You can even add a cup of magnesium chloride crystals to your bath water and it will be readily absorbed into the body.

Magnesium oil is just 70% magnesium chloride dissolved in 30% water. My own view is that magnesium chloride is, without doubt, the best form of magnesium to use because even doctors administer it to ER for patients by IV who have just had a heart attack. And it works like magic to take the strain off the heart.

You should be able to buy magnesium oil easily from internet vendors and from health stores.

Also, because you are taking the mag oil transdermally and not ingesting it, your digestion will not be disturbed. I also think that, because magnesium chloride is not so alkaline as magnesium citrate and when ingested, the mag oil will not cause problems with digestion as does magnesium citrate. Indeed, I think that you will find that magnesium oil actually helps your digestion because of its chloride content. The normal dose of mag oil with water is 10 drops twice a day with meals.

And as Mike has also mentioned, Ancient Minerals brand is a good one to use.

When I had heart heart arrythmias and dizziness some years ago, it was the combination of magnesium oil together with lugols iodine that cured that problem for me. That's because I was deficient in both magnesium and iodine in my own diet. I take magnesium chloride and lugols iodine now on a daily basis and haven't suffered any arrythmias, dizziness or any other heart problems in the last 8 years and I'm 65 y o. Even just taking kelp extract(contains iodine) together with the magnesium every day would probably help you more.

Using Magnesium Chloride

Dr Carolyn Dean on Magnesium

Arthritis

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Posted by Moira (Cork, Ireland) on 12/06/2009
 ★★★★★

I suffer from arthritis (especially in the hands) and for years I have been taking Glucosomine daily to try and ease the pain but, with little relief. A friend recommended I try Magnesium instead. Whilst on holiday I bought own brand Magnesium Oxide capsules from a branch of (beginning with R). I have been taking one 500mg capsule of Magnesium oxide each morning after breakfast for about 5 months without any side effects. After 1 month the pain and swelling decreased dramatically and now I have little or no pain in the joints.

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Posted by T1D&FAding (PA) on 08/04/2021 8 posts

I have created my own magnesium oil spray with magnesium Chloride (Flakes) and a few drops of DMSO so the magnesium absorbs better - but I do get the burning/itching feeling - but it does subside after a while. After spending like two hours reading all the posts here on magnesium - I am left even more confused.

First question - should I not put the DMSO in my magnesium oil?

Second question: What other forms of Magnesium should I take? I will take two capsules (400 mg) of Magnesium chelate at night if I know for sure I'm not going to be using the magnesium oil spray. At any rate - instead of my thumbing through 5,000 articles on NIH or PubMed about Magnesium (some of which contradict each other), can anyone tell me which forms of magnesium I should be taking and how much?

Replied by Teena
(Melbourne, Australia)
08/08/2021
233 posts

I don't see any issue with the DMSO, but the mag oil will sting for as long as you are deficient. Perhaps try the oil twice a day and see how that helps. Also, see Dr Carolyn Dean for magnesium dosage.

Replied by Anna
(Sydney)
10/04/2021

I am making my own magnesium oil as well from pure magnesium chloride flakes. Since I mix it in a non toxic hydrating lotion from sukin=magnesium lotion, I can apply lots and experience no itching whatsoever.

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Posted by Anne (London) on 01/21/2021
 ★★★★★

Chelated magnesium glycinate is best absorbed and most gentle on the tummy.

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Posted by Marge (Salem) on 04/30/2019

I need to take magnesium for sleep, but all the forms I've tried give me diarrhea. Is there any form you know of that doesn't do this? I even get it from the sublingual liquid that isn't supposed to even go into your gut.

Replied by mmsg
(Somewhere, Europe)
05/01/2019

Marge, you can try eating more magnesium rich foods. Have you tried transdermal application? If you do, start low and slow.

Replied by Ken
(Hampshire, IL)
07/26/2019

Hi Marge,

You could make a gentle form of magnesium yourself at home which is easy on the stomach and extremely bio-available. It's called Magnesium acetate and is made with ACV or white distilled vinegar and (plain non flavored) milk of magnesia. You'll need to get the brand that has as its inert ingredient only water as some contain a bleach called hypochlorite. Dollar general and CVS for sure carry those but dollar general is only two bucks a 12 oz bottle.

Anyway, add 2 tablespoons of the M O M to a glass and then add 8 tablespoons of your vinegar and stir until the reaction is complete ( you'll know this has occurred when the solution is clear.) You may need to add small increments of vinegar say 1/4 teaspoon at a time to get the solution clear. (Try the white distilled vinegar first until you get the right ratio).

Your milk of magnesia should contain 1200 mg of magnesium hydroxide per tablespoon, therefore this 10 tablespoon batch will yield 1008.8 mg or just over a gram of elemental magnesium which you could put preferably in a sealed glass container refrigerated and dose yourself accordingly. 1 tablespoon = 100+mg magnesium. Work up to what works right for you.

Good luck

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Posted by Mama To Many (Tennessee) on 08/30/2016
 ★★★★★

Editor's Choice

I have made some observations about magnesium that I thought I would share.

I have been taking magnesium powder (Natural Calm) at night for a long time. I take about 500 mg this way and it helps me to sleep and keeps my digestion regular. One night recently, I had had a snack and didn't want to drink the amount of water I would need to take my magnesium powder. I have some Nature's Way Magnesium capsules so I took two of those instead, which was a total of 800 mg of magnesium. I wondered if this would cause diarrhea because if I took that much Natural Calm, it surely would have. Well, it did not; in fact, the next day my digestion was noticeably slow. Whether it is because Natural Calm is a more absorbable form of magnesium (magnesium citrate) than the other, which was magnesium oxide, or something else, I do not know. But what that means is that not all magnesium supplements are equal. If one form of magnesium isn't working for you as you might hope, try another.

Secondly, I got lazy this week and skipped a few days of magnesium oil on my back at bedtime. Even with an oral magnesium supplement, if I skip the topical magnesium oil I wake up with stiffness. I made sure to use my magnesium oil last night and can really tell a difference - I was much less stiff when I woke up today. Some people find that topical magnesium affects the bowels, but it doesn't in my case, at least in the amount I use. But what is interesting to note is that internal use of magnesium does not have nearly the same benefit to me to reduce pain and stiffness that topical magnesium does.

What does this mean? If you want to use magnesium for a health problem, you may need to experiment with amounts you use as well as the brand you use, as well as the way you deliver it to your body (orally or through the skin.) And it seems there is no one size fits all. I guess this is where healing takes on its art form. There is a science to healing, but it isn't a once size fits all deal. Each individual is complex and unique in his needs, thus the art aspect of healing.

So, that is my two cents worth of musing on magnesium today...

~Mama to Many~

Replied by Art
(California)
08/30/2016
2326 posts
★★★★★

MtoM,

No internal magnesium that I have ever used, and I have used a few, can provide the muscle relaxing effects of topically applied mag oil, so I am with you on that topic.

Art

Replied by Sonia
(Texas)
09/05/2016

Mama to Many, which Mag Oil do you use? Sometimes I wake up with achy joints, especially knees.

Replied by Mama To Many
(Tennessee)
09/05/2016

Dear Sonia,

At first I bought Life Flo magnesium oil and used that. But I realized making my own is going to be a lot cheaper if I use it a lot.

I bought Ancient Minerals Mangesium flakes. I bring 1/2 cup distilled water to simmer on the stove in a stainless steel or glass pot. I remove it from the heat and add 1/2 cup magnesium flakes. According to some, this will not be as effective as store bought magnesium oil, but that makes no sense to me; I think it is an advertising thing.

I would guess magnesium flakes or oil from any reputable source would do.

I hope the magnesium oil will help your knees! It is great stuff.

~Mama to Many~

Replied by Art
(California)
09/05/2016

M to M,

Some of the store bought mag oil is closer to 70% while a mix of a half cup of flakes to a half cup of water is more likely to be less than 50%. These 70% solutions are closer to a saturated solution and would tend to explain why they might be slightly more effective. Mixing flakes in lotion is another useful way of using mag flakes.

Art

Replied by Spelljammer
(British Columbia)
07/27/2022

This is true, but remember that the magnesium is water soluble and the only way it will continue to absorb after it dries out, is if you add a bit more water. But, with the homemade version, it has more water, therefore takes a couple of minutes longer to dry out. This means it can absorb slightly longer and you don't get a crunchy residue as much. Doesn't matter really, because I just spray and apply, wait about 3 to 5 minutes and then do it again.

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Posted by Jb (Ny) on 09/21/2015
 ★★★★★

Liquid Chlorophyll is a much safer way to supplement with magnesium. Too much magnesium in tablet form will deplete essential trace minerals from your body. This happened to my husband he now only uses liquid chlorophyll for a magnesium supplement 1/4 to 1/2 tsp a day and hasnt had any problems since.

Replied by Kim Lowe
(Kansas City, MO)
06/06/2024

Dear Jb (NY),

I personally have never ever seen a liquid chlorophyll supplement that contains Magnesium in it. If you look at the back of every bottle of liquid chlorophyll it contains high amounts of copper sulfate.

In fact, in order to make liquid chlorophyll (better known as liquid chlorophyllin) the process actually removes the magnesium ion in the center of chlorophyll changing it's structure entirely and making 1 dose equal to 100% of daily value of copper.

I can attest to the fact that this supplement is extremely dangerous. 7 yrs & 2 mos ago I was poisoned by taking the recommended 3 doses of liquid chlorophyllin by Benevolent brand offered on Amazon. On that day, I felt it go directly to my brain. My eyes turned yellow and I had instant neuropathy in my hands and feet and was shuffling when I walked.

Since that day in March 2018, I have had permanent insomnia. I cannot fall asleep nor stay asleep EVER, without taking a drug to do so. Luckily, DMPS chelation, relieved me of the neuropathy, however, due to my previous yeast issues the DMPS chelation further destroyed my gut leaving me with leaky gut.

In other 3rd world countries that do not allow guns, copper sulfate, is the preferred choice of suicide poisoning. High doses cause the body's organs to shut down eventually resulting in permanent disability and eventually death.

I personally liken taking liquid chlorophyll due to it's high copper sulfate content comparable to drinking mercury. I've also experienced mercury poisoning from dentists that improperly removed 2 amalgam fillings at the same time.

Copper devices are used as birth control implants in the uterus of women. Before this was developed, they used to put 5 copper rods in a woman's arm to prevent pregnancy. The copper ions omitted from the woman's body not only disorient the sperm from being able to fertilize the egg (which is all I can find on the net now), but actually cuts the head off the sperm which is what I originally read about 5 years ago. NEVER EVER TAKE A COPPER SULFATE SUPPLEMENT OR ANY COPPER SUPPLEMENT. It is dangerous.

The late, Dr. Carl Pfeiffer MD, talked at great length on this in his book, Mental and Elemental Nutrients. He studied the mental patients and found that all had high copper to zinc ratios. Blood testing for Copper or Zinc should always be done at the same time to compare the ratio. Ratio should always be 1:1 when serum plasma numbers are divided. Anything higher will result in dysregulation of the delicate balance. Zinc supplements drive copper as well and can cause copper/zinc ratio to become unbalanced. I know this for a fact, as I have not only had my zinc/copper plasma tested 7 times, but have also had my husband's blood test as well. The only time it was not 1:1 for my husband and rose to 1:2 ratio is when he was taking zinc due to recommendations to avoid getting COVID. He immediately stopped taking zinc orotate, because of this.

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Posted by Hwkmn05 (New Hampshire, US) on 10/08/2014 109 posts
 ★★★★★

Malate is the easiest capsule form to assimilate. As Carolyn Dean says, if you don't get diarrhea, then it's working. No need to purchase expensive liquid ones when Malate works for Pennies a month.

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Posted by Alfonso (Baltimore, Maryland, Usa) on 08/23/2014
 ★★★★★

After many hours of reading I bought the Borax and just started using it. I have had osteoarthritis in my thumbs for some time and it is slowly getting worse. Let's see what happens. However, my purpose here is to tell you about Magnesium. I have been using it for a long time but it didn't do me any good until I came upon a different form that has not been mentioned here. It is very hard to assimilate it in pill form. What I am using with success is Ionic magnesium citrate which is a powder that gets dissolved in a bit of hot water. It fizzles and the magnesium disappears into the water. This way it gets completely absorbed. Very effective. I get it in the USA, I don't know about its availability in other countries. I guess I am not supposed to mention brands, but I only know the one I am using. So, its not a tablet or a capsule or an oil, it is a drink. Hope this helps.

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Posted by Source323 (Los Angeles, CA) on 06/24/2014

What is the best type of magnesium to take??? Thank you!

Replied by Timh
(KY)
06/25/2014
2048 posts

It all depends on the individual, so the best approach is a "broad spectrum" magnesium. Get as many forms as possible which may mean at least two or more products. Here are the forms to look for: Magnesium ---Citrate, Orotate, Aspartate, Malate, Oxide.

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Posted by Bill (San Fernando, Philippines) on 04/21/2013
 ★★★★★

Hi Karen... I prefer to take Magnesium Chloride (as Magnesium Oil) for Magnesium and Apple Cider Vinegar (ACV) for malates. ACV contains both acetic acid and malic acid so when, as Ted from Bangkok advises, you add baking soda and water to two tablespoons of ACV this converts to acetates and malates which are then easily absorbed into the body from the intestines.

In my opinion, Magnesium Chloride is also the best form of magnesium to take and taking Magnesium chloride and ACV in this fashion will also be much cheaper for you. ACV is also high in potassium and other minerals so you also get that extra benefit too. The acetates and malates from ACV both also help to increase energy in the body. Also, malates in pill form are normally derived from a standardized chemical process. I don't like standardize chemical processes (think Codex Alimentarius). That's why I much prefer always using the natural forms or the bare mineral form as a simple powder only(no tablets).

Right now, because of the hot season in the Philippines, I also take 1/4 teaspoon of Vitamin C and two squirts of magnesium oil(large dose) every morning with my juice because of the searing heat. This somehow works magically to keep your body cool even in searing hot weather. I really don't know why or how it works -- you'll have to ask Ted -- but work it does!! I also take lugols iodine every day (6 to 8 drops a day) and this must also help to regulate body skin temperature more efficiently as well via the thyroid.

There are certainly other forms of Magnesium such as the malate, citrate and threonate salt forms which all have specific beneficial uses in the body. But the best all round form of magnesium to supplement is, without question, the magnesium chloride form because of its more widespread beneficial effects on the immune system, heart, increasing energy, nervous system, relaxing the muscles, regulating calcium in the body, relaxing the mind, antibiotic action, digestion etc.

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Posted by Bill (San Fernando, Philippines) on 07/24/2012
 ★★★★★

Hi Leenot... Magnesium Hydroxide and Magnesium Oxide are both not very soluble in water. Being so insoluble -- these forms of magnesium are not good sources of supplemental magnesium for the body.

Magnesium Oil is a mixture of Magnesium Chloride crystals(60%) and water(40%). Magnesium Chloride is probably the best form of magnesium to supplement. Magnesium bicarbonate is another useful form of magnesium with a myriad uses, but this form is very hard to find. Mag Chloride can also be taken into the body and directly into the blood transdermally, when the magnesium oil is simply rubbed onto the skin. Here is some research evidence as to why magnesium chloride is so good and so necessary for the body:

Magnesium Chloride Use in Acute and Chronic Disease

Magnesium Chloride Product Analysis

I'm currently reading a book by Mark Sircus called Transdermal Magnesium: A New Modality for the Maintenance of Health and it is full of very useful and informative facts about magnesium chloride. The links above will tell you all about the history and usefulness of magnesium chloride.

Other forms of magnesium that you can supplement are mag citrate and mag gluconate -- but for me the mag chloride transdermal form(as magnesium oil) is still the best one to take.

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Posted by Ken (Denver, Colorado) on 07/14/2009
 ★★★★★

Use 100% dead sea salts or combined with the pure magnesium chloride flakes in a soaking bath. Dead sea salts are cheaper and have other trace supplemental minerals including potassium with the magnesium chloride. Also buy in bulk and look for periodic sales with free shipping. I soak about 1 to 2 times weekly using 3 - 4 cups dead sea salts in a full warm bath for 30 minutes or so. Many benefits including control of athlete's foot, rapid healing of cuts and scratches from my cat, rapid recovery from muscle soreness, relief of minor pains and aches and the main heath benefits of better heart function, general good health, etc. Also enforced downtime to catch up on reading! One caution - don't use cheaper industrial mag chloride.

I am ever puzzled by why absorbing trace minerals through the skin is universally ignored in favor of oral supplementation or eating mountains of salads even when the need for supplements is recognized. If you have low magnesium you can't easily absorb ingested supplements anyhow, creating a vicious cycle. In my case I developed a serious magnesium and potassium deficiency running marathons and then supplemented orally for years with 500 mg. magnesium chelates without much effect. After I started soaking, heart palpitations disappeared and the other benefits made themselves felt over a couple of months of frequent soaking. If I miss a week I can tell the difference and it's always a pleasure to restore the soaking routine.


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