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Are you looking to sleep better, reduce muscle cramps, calm your anxiety, improve heart health or simply correct a deficiency? The answer to all of them is magnesium. However, there are over 10 different types and they all act differently in the body. Picking the right one can make all the difference.
Magnesium oxide is one of the most common forms you’ll find in supplements. Unfortunately, it’s poorly absorbed and acts mostly like a laxative. If your goal is to get more magnesium into your bloodstream and cells, this is not the best pick.
On the other hand, magnesium glycinate is considered excellent for relaxing the nervous system and improving sleep quality. If you struggle with stress, irritability or insomnia, glycinate could be your go-to.
Magnesium threonate stands out because it can cross the blood-brain barrier. This means it directly impacts brain health and focus, making it helpful for those dealing with brain fog or wanting sharper memory. Then there’s magnesium malate, which shines if you often feel drained and tired. It supports the body’s energy production, making it popular among people with chronic fatigue or fibromyalgia.
Citrate is another common form, often used to support digestion. It has a gentle laxative effect, which can be a plus if you’re prone to constipation. Meanwhile, magnesium taurate is known for its heart-friendly properties, supporting normal blood pressure and cardiovascular function. If your doctor has mentioned keeping an eye on your heart health, this could be worth exploring.
Magnesium chloride is particularly effective at quickly restoring magnesium levels, whether taken orally or used in topical sprays. It’s absorbed efficiently, making it useful if you have a significant deficiency. Lastly, magnesium orotate is often chosen by athletes because it supports energy metabolism and muscle recovery.
Many people make the mistake of focusing only on magnesium, forgetting that certain nutrients help it work better. Vitamin B6, for example, plays a crucial role in helping magnesium enter your cells where it can actually do its job. Vitamin D3 also boosts magnesium absorption, which is why it’s often recommended to pair these supplements. Zinc and calcium are also linked to magnesium but timing matters — taking zinc or calcium supplements at the same time as magnesium can interfere with its absorption. It’s best to stagger them by a few hours.
Taking magnesium on an empty stomach might sound logical for better absorption but it can make it less effective and more likely to cause digestive discomfort. Worse yet, pairing it with coffee — a stimulant that acts like a diuretic — can wash magnesium right out of your system.
The best time to take magnesium is usually in the evening, about one to two hours before bed. This not only helps absorption but can also take advantage of its natural calming effects, setting you up for a restful night’s sleep.
(Dr Gupta is senior consultant, internal medicine, Apollo Hospital, Delhi)
