Understanding Magnesium's Role in Health

In various articles regarding my health and fitness journey, I've often highlighted magnesium's significance. One article, “What Happens If You Don't Get Enough Magnesium?” sparked considerable engagement, prompting readers to inquire about the different types of magnesium based on my experiences.

In response to these inquiries, I've compiled my research and personal insights on six magnesium variants, along with their associated physical and mental health benefits. Research indicates that nearly two-thirds of individuals in the Western world fail to meet the recommended daily intake of magnesium, leading to a deficiency that can contribute to numerous health issues.

As I noted in my earlier reviews, magnesium is essential for over 300 enzymatic reactions, playing a crucial role in ATP metabolism, protein synthesis, and the synthesis of DNA and RNA. Additionally, it is vital for maintaining blood pressure, muscle contraction, insulin metabolism, heart rhythm, blood vessel tone, nerve transmission, and neuromuscular function.

In my personal health regimen, magnesium is indispensable. It is far more than just another supplement. For instance, experts in ketogenic diets, like Emeritus Professor Steven Phinney, a medical doctor with a Ph.D., emphasize the importance of magnesium supplementation in low-carb, high-fat diets. It was one of the key supplements that helped me overcome keto flu when I embarked on a ketogenic diet.

The Six Forms of Magnesium

Here is a brief overview of the six types of magnesium I have utilized and reviewed in literature.

1. Magnesium Citrate

   This well-researched mineral is one of my preferred supplements. Magnesium citrate is prepared in salt form with citric acid, which studies have shown to have superior bioavailability after 60 days compared to other forms. Citric acid is known for its antioxidant properties, stability in pharmaceutical preparations, and its role as a preservative and anticoagulant.

2. Magnesium Orotate

   Recommended by a functional medicine doctor and my fitness coach, magnesium orotate, which is bound with orotic acid, has caused me less digestive discomfort compared to other forms. However, it tends to be pricier in my region. It has been shown to be effective in treating magnesium depletion, particularly in patients undergoing coronary procedures.

3. Magnesium Glycinate

   A sleep therapist suggested this form to me years ago, and it has greatly alleviated my insomnia. Unlike amino acid glycine, which caused slight stomach issues, magnesium glycinate (400 mg) did not lead to any digestive problems and is relatively affordable.

4. Magnesium L-Threonate

   I stumbled upon this variant during cognitive science research. Studies indicate that it can cross the blood-brain barrier and may help prevent memory deficits associated with neuropathic pain. It has also been investigated for various mental health conditions, including anxiety and depression. Among the types I've used, it's the most expensive.

5. Magnesium Taurate

   My interest in this form stems from my use of taurine for various health benefits. Research suggests that magnesium taurate may aid in managing high blood pressure and blood sugar levels, although I can't provide personal insights since I don't have these conditions.

6. Magnesium Malate

   As someone who enjoys Citrulline Malate for its cardiovascular benefits, I was intrigued by this form of magnesium. While there are anecdotal reports regarding its efficacy for fibromyalgia, a recent review found that magnesium combined with malic acid may have limited effects on pain and depressive symptoms.

Other Magnesium Forms

I have also experimented with magnesium lactate, magnesium chloride, and magnesium oxide. While I encountered no issues with lactate and chloride, magnesium oxide adversely affected my digestive system, prompting me to discontinue its use. Though it has been praised for aiding constipation, it seems to provide less elemental magnesium than desired. I recommend researching these alternatives and consulting with qualified healthcare professionals for further guidance.

Conclusion

Just as Vitamin D is vital, magnesium plays a critical role in my health and lifestyle. I typically take around 400 mg daily, utilizing the six types of magnesium mentioned above. However, I prefer transdermal absorption of magnesium, as I find it effective and enjoyable to use Epsom salts in a hot bath before bedtime, which has helped resolve my insomnia issues. It's essential to recognize that bioavailability and digestive issues may necessitate alternative consumption methods, so discussing the best forms with healthcare professionals is advisable. Remember, "Too Much or Too Little of Anything Can Be Harmful."

Thank you for exploring my insights. I wish you a healthy and fulfilling life.

Additional Nutritional Insights

I have also written about various beneficial nutrients. Here are some links for easy access:

• Lutein/Zeaxanthin
• Boron
• Urolithin
• Taurine
• Citrulline Malate
• Biotin
• Lithium Orotate
• Alpha-Lipoic Acid
• N-Acetyl-Cysteine
• Acetyl-L-Carnitine
• CoQ10
• PQQ
• NADH
• TMG
• Creatine
• Choline
• Digestive Enzymes
• Zinc
• Hydrolyzed Collagen
• Nootropics
• Pure Nicotine
• Activated Charcoal
• Vitamin B12
• Vitamin B1
• Vitamin D
• Vitamin K2
• Omega-3 Fatty Acids
• N-Acetyl L-Tyrosine

I strive to enhance my readers' understanding of hormonal health and neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine. One of my writing goals is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and mortality.

To promote health awareness, I've authored several articles that encapsulate my holistic health findings derived from research, personal observations, and unique experiences. Below are links to these articles for convenient access:

• Metabolic Syndrome
• Type II Diabetes
• Fatty Liver Disease
• Heart Disease
• Strokes
• Obesity
• Liver Cancer
• Autoimmune Disorders
• Homocysteine
• Lung Health
• Pancreas Health
• Kidney Health
• NCDs
• Infectious Diseases
• Brain Health
• Dementia
• Depression
• Brain Atrophy
• Neonatal Disorders
• Skin Health
• Dental Health
• Bone Health
• Leaky Gut
• Leaky Brain
• Brain Fog
• Chronic Inflammation
• Insulin Resistance
• Elevated Cortisol
• Leptin Resistance
• Anabolic Resistance
• Cholesterol
• High Triglycerides
• Metabolic Disorders
• Gastrointestinal Disorders
• Major Diseases

Disclaimer

Please be aware that my posts do not constitute professional health advice. I document my reviews, observations, experiences, and perspectives solely to provide information and create awareness.

I share my lifestyle, health, and well-being stories on EUPHORIA, focusing on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.

If you enjoy writing and storytelling, consider joining Medium, NewsBreak, and Vocal as a creator to find your voice, reach a broader audience, and monetize your content. You can also check my blog posts about my articles and those of other writers contributing to my publications on Medium. I share them on my website digitalmehmet.com. Here is my professional bio, and you can contact me through the provided link.

Adding a Touch of Humor

As part of my creative non-fiction writing goals, I aim to share stories that offer warmth and humor alongside serious topics. Here are a few humorous pieces:

• Apparently, I Was a Dog in a Previous Life
• Finally, After Burning Her House, Georgia Found Enlightenment
• Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling
• Amygdala Hijacks: A Humorous Approach to Emotional Mastery
• My First Humorous Lecture to Science Students in the 1990s
• 7 Hilarious Reasons Why Your Vitality Plays Hide-and-Seek
• 8 Psychological Points I Had to Unlearn and Relearn the Opposite
• 5 Funny Yet Real Reasons We Accumulate Visceral Fat
• The Quirky Side Effects of Keto Diets

Based on my writing experiences and observations, I document insights and strategies that may help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.

Video Resources

Discover the hidden benefits of magnesium and why it's essential for your health in this informative video.

Learn about magnesium as an essential mineral and how it can improve your overall well-being.