Lately, social media has been buzzing with recommendations about magnesium supplements and their various benefits—such as promoting muscle relaxation and improving sleep. (1)
With so many types of magnesium available on the market, how do you choose the right one? Keep reading to find the answers you need! But remember, it’s always best to consult your doctor or pharmacist before taking any supplement.
Magnesium supplements come in various forms, each differing in absorption rate and health benefits, and the best type depends on your specific needs. (2)(3)(4)
Best for improving sleep, relaxation, reducing anxiety and stress, and relieving muscle tension.
It has a high absorption rate and is one of the gentlest forms on the stomach. It does not cause diarrhea.
Best for boosting energy production, enhancing physical and mental performance, and relieving muscle pain.
It has a high absorption rate.
Best for muscle relaxation, reducing cramps, and relieving constipation due to its mild laxative effect.
It has a high absorption rate.
Best for brain health, memory enhancement, and relaxation.
It has a high absorption rate and can cross the blood-brain barrier, making it beneficial for improving cognitive function, memory issues, depression, and focus.
Best for supporting heart health and regulating blood pressure.
It has a high absorption rate and contains taurine, an amino acid that benefits cardiovascular health.
Best for relieving constipation.
It has a low absorption rate and is not ideal for replenishing magnesium levels but is effective for digestive relief.
Magnesium chloride is well-absorbed, making it suitable for magnesium replenishment. It also helps with constipation and is available in oral supplements as well as topical oils for muscle relaxation and pain relief.
Magnesium sulfate, also known as Epsom salt, is commonly dissolved in water for muscle pain relief.
Taking magnesium supplements should not be random. Several factors should be considered when selecting the best type for you, including: (2)(5)
It is essential to consult your doctor before choosing a magnesium supplement to ensure you get the maximum benefits while avoiding any unwanted side effects. If you need expert guidance, you can book an appointment at our Family Medicine Department in Riyadh.
The benefits of magnesium come with consistent, long-term use, so you can generally take it at any time of the day based on what fits best into your routine. Consistency is more important than timing, but certain times may be more effective depending on your health goals. (6)
