Written by Saema – Resident Naturopath at Choice Pharmacy
Magnesium is an essential mineral that plays a crucial role in maintaining healthy muscles, nerves, bones, and blood sugar levels. A prolonged deficiency in magnesium can increase your risk of serious health issues such as heart attack, stroke, diabetes, and osteoporosis. Severe deficiency can lead to symptoms like numbness, muscle cramps, and abnormal heart rhythms.
While magnesium can be found in various foods such as green leafy vegetables, legumes, nuts, seeds, and whole grains, supplements are often necessary to meet individual health needs. The right form of magnesium supplement can vary depending on your specific health condition. Here’s a guide to help you choose the most suitable magnesium supplement for your needs:
Magnesium Oxide (Bioceuticals Ultra Muscleze P5P)
Uses: Treatment for constipation, heartburn, indigestion, and migraine relief.
Advantages: Effective as a laxative and antacid.
Disadvantages: Low solubility in water and less absorbable compared to other forms.
Magnesium Glycinate (Bioceuticals MagZorb Magnesium Glycinate 500mg)
Uses: Mental health support, including anxiety, depression, stress, and insomnia.
Advantages: Easily absorbed in the body, making it highly effective for mental health conditions.
Magnesium Aspartate Dihydrate (Magmin)
Uses: Supports heart health, muscle cramps, diabetes management, and bloating relief.
Advantages: Highly bioavailable, ensuring efficient absorption and utilization by the body.
Magnesium Citrate (Henry Blooms Tri-Magnesium 900mg)
Uses: Raises magnesium levels and treats constipation.
Advantages: One of the most bioavailable forms of magnesium, ensuring maximum absorption.
Magnesium Sulfate (Epsom Salts)
Uses: Treats sore muscles and provides stress relief when dissolved in water.
Advantages: Easily absorbed through the skin, making it ideal for baths and soaks.
Magnesium Orotate (Nature’s Own High Strength Magnesium Orotate)
Uses: Improves energy production in heart and blood vessel tissues.
Advantages: Supports cardiovascular health and enhances cellular energy production.
Magnesium Amino Acid Chelate (Nature’s Own Magnesium Chelate 500mg)
Uses: Helps Relieve mild muscle spasm and cramps
Advantages: Highly bioavailable and easily absorbed.
Additional Forms of Magnesium
Magnesium supplements are available not only in tablet form but also in liquid and powder forms, providing flexibility for different needs and preferences.
Liquid Form:
Karma Rub Liquid Magnesium Massage Cream: Magnesium chloride in spray or gel form for topical application, ideal for muscle, ligament, tendon, and nerve pain.
Powder Form:
Bioceuticals Ultra Muscleze: A bioavailable form of magnesium, UltraMag®, supports energy levels, relieves tiredness and fatigue, and aids in the relief of muscular cramps and mild spasms associated with inadequate magnesium intake. It also includes B group vitamins to support a healthy stress response.
Ethical Nutrients Mega Magnesium Energy & Stress: Supports energy levels and provides support during times of stress. It contains high-strength MetaMag®, B vitamins, and Rhodiola for a comprehensive, well-rounded formula.
Ethical Nutrients Mega Magnesium Night Tablets: Supports relaxation of the mind and body, healthy sleeping patterns, and deep, restful sleep. Contains high-strength, enhanced absorption MetaMag® with Passionflower.
Choosing the right form of magnesium supplement can significantly impact your health. Whether you need to address digestive issues, mental health concerns, heart health, or muscle relaxation, there is a magnesium supplement tailored to your needs. Ensure you get the appropriate amount of magnesium based on your age, sex, and stage of life to maintain optimal health.
Incorporate magnesium-rich foods into your diet and consider supplements to meet your specific health requirements. Consult with a healthcare provider to determine the best magnesium supplement for you.
If you have any more questions, book in for a 15 mins free consultation or a full consultation with our naturopath.
You can book our naturopath for in-store consultation online or e-mail to naturopath@choicepharmacy.com.au to organise a zoom consultation.