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  • Writer's pictureCheyanne Mallas

Different Types of Magnesium and Their Benefits By Cheyanne Mallas PA

Magnesium is an essential mineral that plays a crucial role in various physiological processes within the human body. It is involved in over 300 biochemical reactions, making it vital for maintaining optimal health. This paper aims to provide an overview of the different types of magnesium and their respective benefits, based on current scientific research.

Types of Magnesium:

1. Magnesium Oxide: Magnesium oxide is a common form of magnesium found in dietary supplements. It has a high magnesium content, but its bioavailability is relatively low compared to other forms. However, it can still provide benefits such as supporting bone health and aiding in digestion.

2. Magnesium Citrate: Magnesium citrate is a highly bioavailable form of magnesium that is easily absorbed by the body. It is often used for its laxative properties to relieve constipation. Additionally, it supports muscle function, promotes healthy blood pressure levels, and may help reduce the risk of kidney stone formation.

3. Magnesium Glycinate: Magnesium glycinate is a chelated form of magnesium that is highly absorbable and well-tolerated by the body. It is commonly used for its calming effects on the nervous system, making it beneficial for individuals with anxiety or sleep disorders. It also supports muscle relaxation and may help alleviate muscle cramps and spasms.

4. Magnesium Threonate: Magnesium threonate is a newer form of magnesium that has gained attention for its potential cognitive benefits. It has been shown to enhance memory and learning abilities by crossing the blood-brain barrier more effectively than other forms of magnesium. This makes it a promising option for promoting brain health and potentially reducing the risk of age-related cognitive decline.

Benefits of Magnesium:

1. Bone Health: Magnesium plays a crucial role in bone formation and mineralization. It works in synergy with calcium and vitamin D to support strong and healthy bones, reducing the risk of osteoporosis and fractures.

2. Muscle Function: Magnesium is necessary for proper muscle contraction and relaxation. It supports muscle function, reduces muscle cramps, and may improve exercise performance and recovery.

3. Cardiovascular Health: Magnesium helps regulate blood pressure, maintain a steady heart rhythm, and support overall cardiovascular health. It may also have a protective effect against heart disease and stroke.

4. Mental Health: Adequate magnesium levels are important for maintaining optimal brain function. It has been associated with improved mood, reduced symptoms of depression and anxiety, and enhanced cognitive abilities.


Magnesium is a vital mineral that offers numerous health benefits. Understanding the different types of magnesium and their respective benefits can help individuals make informed choices when it comes to supplementation or dietary choices. Whether one aims to support bone health, muscle function, cardiovascular health, or enhance cognitive abilities, incorporating magnesium-rich foods or considering specific magnesium supplements can be beneficial. However, it is advisable to consult a healthcare professional before starting any new supplementation regimen to ensure appropriate dosage and suitability for individual needs. #CheyanneMallas #Cheyanne Mallas


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