Why Magnesium?
Whether you're a Verve Gym member or just starting on your fitness journey, you’ve likely heard about magnesium. This powerhouse mineral supports hundreds of bodily processes, many of which are crucial to athletic performance, recovery, and overall wellness. But not all magnesium supplements are the same; each type offers specific benefits. Magnesium plays a crucial role in over 300 biochemical reactions in your body.
Magnesium plays a vital role in:
Muscle Function: Helps with contraction and relaxation, essential for lifting and stretching.
Energy Production: Aids in breaking down glucose for energy, keeping you fueled during workouts.
Recovery: Eases muscle soreness and reduces cramps, speeding up post-workout recovery.
Stress Reduction: Supports relaxation and reduces the impact of stress, both physical and mental.
Here's a detailed guide to help you choose the right supplement type for your specific needs.
Magnesium Citrate
Benefits:
High bioavailability (easily absorbed)
Supports digestive health
Helps with muscle relaxation
Good for overall magnesium deficiency
Best For:
Constipation relief
General supplementation
Athletes and active individuals
How to Take:
Dosage: 200-400mg daily
Best absorbed with food
Start with a lower dose and increase gradually
Take in divided doses throughout the day
Magnesium citrate is well-absorbed and has a mild laxative effect, making it effective for individuals with occasional constipation. It is also a good general option for those needing a boost in magnesium intake.
Magnesium Glycinate
Benefits:
Gentle on the stomach
Excellent absorption
Minimal laxative effect
Supports sleep and relaxation
Best For:
Sleep improvement
Anxiety reduction
Those with sensitive digestive systems
Long-term supplementation
How to Take:
Dosage: 200-400mg daily
Take 1-2 hours before bedtime for sleep support
Can be taken with or without food
Safe for long-term use
Magnesium glycinate is highly bioavailable and gentle on the stomach. It’s bound to glycine, an amino acid that promotes calming and relaxation, making it ideal for those dealing with stress, insomnia, or anxiety. Ideal if you’re battling post-gym soreness or difficulty winding down.
Magnesium L-Threonate
Benefits:
Crosses the blood-brain barrier effectively
Supports cognitive function
Enhances memory and learning
May help with age-related cognitive decline
Best For:
Brain health
Memory enhancement
Focus and concentration
Neurological support
How to Take:
Dosage: 1,000-2,000mg daily (contains 144mg of elemental magnesium)
Best taken in divided doses
Morning dose for focus, evening dose for sleep
Can be taken with or without food
Magnesium threonate is unique for its ability to cross the blood-brain barrier, which supports cognitive function, memory, and overall brain health. This type is particularly recommended for those looking to enhance mental clarity or focus, or reduce the brain fog that sometimes hits after a tough workout.
Magnesium Malate
Benefits:
Excellent for all day energy
Supports muscle function
May help with fibromyalgia and chronic fatigue
Good absorption rate
Best For:
Energy enhancement
Athletic performance
Chronic fatigue
Muscle recovery
How to Take:
Dosage: 200-400mg daily
Take with breakfast or lunch for energy
Can be divided into multiple doses
Best absorbed with food
Magnesium malate is bound to malic acid, which is found in many fruits and is involved in the production of energy. It can be helpful for people with chronic fatigue or muscle pain, such as those with fibromyalgia. This type is ideal for those with busy, active lives and gym-goers who experience post-workout muscle pain. It’s a fantastic option if you often feel fatigued or sore after workouts.
Magnesium Chloride
Benefits:
High absorption rate
Helps with digestion
Supports kidney function
Good for topical application
Best For:
Digestive issues
Kidney health
Topical magnesium therapy
Quick absorption needs
How to Take:
Oral dosage: 200-400mg daily
Topical application: As needed
Can be used in magnesium oil form
Best taken with meals for oral form
Magnesium chloride is highly absorbable and can even be applied topically. Athletes often use magnesium chloride in the form of sprays or oils to soothe sore muscles after intense workouts. It’s also great as a daily supplement to maintain healthy magnesium levels.
Magnesium Taurate
Benefits:
Supports cardiovascular health
Helps regulate blood sugar
Promotes calm and relaxation
Good for heart rhythm
Best For:
Heart health
Blood pressure support
Diabetes management
Anxiety reduction
How to Take:
Dosage: 200-400mg daily
Can be taken morning or evening
Divide doses for better absorption
Take with food to minimise stomach upset
Magnesium taurate combines magnesium with taurine, which supports cardiovascular function. If endurance training or cardio sessions are part of your routine, this form can aid blood pressure regulation and overall heart health, making it ideal for runners, cyclists, and HIIT enthusiasts.
Magnesium Sulfate (Epsom Salt)
Benefits:
Excellent for topical use
Supports muscle recovery
Helps reduce inflammation
Good for detoxification
Best For:
Bath soaks
Muscle soreness
Stress relief
Temporary constipation relief
How to Take:
Bath soak: 2 cups in warm bath for 20 minutes
Oral use (as directed by healthcare provider only)
Foot soak: 1 cup in warm water
Not recommended for regular oral supplementation
You may know this one as Epsom salt. It’s best used externally, in baths, to relieve muscle soreness and tension. A 20-minute soak post-workout can ease any tightness or cramping, helping you recover faster and get back to the gym with minimal downtime
Choosing the Right Magnesium Type
The choice of magnesium depends on individual health goals and needs:
For relaxation and sleep: Go for magnesium glycinate.
For digestive health: Try magnesium citrate.
For brain support: Opt for magnesium threonate.
For energy and muscle pain: Consider magnesium malate.
For cardiovascular health: Magnesium taurate is a great option.
For general use and detox: Magnesium chloride is versatile.
Important Considerations
General Guidelines
Start with one type based on your primary need
Each person’s magnesium needs are different, so consider consulting with a healthcare professional or a nutritionist to determine the best type and dosage for you.
Begin with a lower dose to assess tolerance
Increase gradually to avoid digestive issues
Stay within the recommended daily allowance (RDA) of 310-420mg
Choose high-quality supplements that are free from fillers, additives, or unnecessary binders.
Timing
Avoid taking with certain medications (consult healthcare provider)
Take magnesium with food to enhance absorption and reduce potential digestive discomfort.
Space doses throughout the day for better absorption
Consider taking some forms before bed for sleep benefits
Potential Side Effects
Digestive changes
Loose stools (especially with magnesium citrate)
Drowsiness (with certain forms)
Monitor your body's response and adjust accordingly
Note: Always consult with a healthcare provider before starting any supplement regimen, especially if you have kidney problems or take medications.
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