Choosing the Right Magnesium for Your Holistic Health
As I talked about in my last post, magnesium deficiency is widespread. But there are many different types of magnesium, so you’ll want to choose the one that best suits your overall objectives for holistic health. In this post, I’m going to cover both topical and energizing forms of magnesium.
Topical Magnesium: Magnesium Chloride & Sulfate
Let’s start with one form of Magnesium that many of us are familiar with – Epsom Salts, aka Magnesium Sulfate. If you’ve been sore or achy, chances are someone’s suggested you soak in Epsom Salts. You may not know that its counterpart, Magnesium Chloride, is far more effective from a topical perspective. Look for it in topical forms of lotions, sprays, or soaks. Good for relaxation and ease of sore muscles, yes, and also handy for severe headaches, even migraines.
The topical form also protects against stomach upset, which can happen if you’re already taking oral magnesium or are simply highly sensitive to some forms.
Energizing Forms of Magnesium: L-Threonate & Malate
Typically, people hear of magnesium supplements and think “relaxing, take at bedtime.” However, Magnesium L-Threonate and Magnesium Malate tend to do the opposite and are recommended to be taken in the morning because they’re each considered an energizing form of Magnesium.
The coolest thing about Magnesium L-Threonate – at least in my opinion – is it’s effective against brain fog, improving cognition, and being energizing. Tests as far back as 2010 showed that it can help to improve memory. Plus, it can easily penetrate the blood brain barrier (BBB). You can take it with another form of magnesium, as well, and on its own, it doesn’t promote bowel movements like the more laxative forms do.
Magnesium Malate is another energizing form of the essential mineral and is less likely to cause stomach / GI upset (in case you’re wondering, the most laxative versions are Magnesium Citrate and Magnesium Oxide). It’s also rated as highly bio-available, particularly when taken along with a healthy diet, which means it absorbs well.
Always check for contraindications with other drugs. Also, avoid Magnesium Malate if you have migraines.
Please be aware that this form of magnesium could interfere with other drugs you may be taking, like diuretics (often prescribed alongside high blood pressure medication), antibiotics, and malate may interfere with certain drugs, such as diuretics, antibiotics, and bisphosphonates (medications for osteopenia or osteoporosis). One other caution that goes along with it being stimulative is if you suffer from migraines, particularly Vestibular Migraines, you’ll want to avoid Magnesium Malate.
In my next post, I’ll cover the properties of Magnesium Glycinate, Magnesium Citrate, Magnesium Taurate, and Magnesium Oxide.
Please remember, as with all supplements, work with a professional holistic nutrition counselor to ensure that you’re not under- or overdoing it with your magnesium intake. Or any other supplements.
Reference Sources:
- National Library of Medicine
- International Journal of Molecular Sciences
- Magnesium Malate Uses, Benefits, Side Effects, and Dosage