Popular Q&A's for Oral Magnesium

1. What are the different types of oral magnesium supplements available?

Several forms of magnesium are available as supplements, each with different properties and benefits. Magnesium glycinate combines magnesium with glycine amino acid and is well-tolerated with minimal digestive side effects. Magnesium citrate is an absorbable form of magnesium that’s been shown to promote blood sugar regulation. Magnesium malate absorbs quickly and pairs well with energy production. Magnesium lactate is easily absorbed in the gut and tends to be gentler on the digestive system. 

2. How can I get magnesium through whole foods rather than supplements?

Whole food sources of magnesium include dark leafy greens (spinach, kale), nuts and seeds (especially pumpkin seeds and almonds), legumes, whole grains, and dark chocolate. Greens powders and protein supplements often contain significant amounts of naturally occurring magnesium. Some mineral waters are also rich in magnesium. Incorporating these magnesium-rich foods into your daily diet provides this essential mineral along with complementary nutrients that enhance absorption and utilisation.

3. Which form of magnesium is best for specific health concerns?

Different forms of magnesium target specific concerns: Magnesium glycinate is excellent for overall supplementation and sleep support due to its calming properties. Magnesium malate may benefit those with fatigue or muscle pain. Magnesium citrate works well for general supplementation. Magnesium lactate is gentle for those with sensitive digestion. For a well-rounded approach, some people benefit from magnesium complexes that combine several forms or from rotating different types based on their needs.

4. How can I maximise absorption of oral magnesium?

To optimise magnesium absorption, take supplements with food, particularly those containing healthy fats. Avoid taking magnesium with foods high in phytic acid (like unsoaked grains) or with calcium supplements, which can compete for absorption. Maintaining healthy vitamin D levels also improves magnesium utilisation. Some people find dividing their daily dose into smaller amounts throughout the day improves tolerance and absorption. Staying properly hydrated is also essential for optimal mineral absorption.

5. How does oral magnesium supplementation compare to topical applications?

Oral and topical magnesium work through different pathways and can complement each other effectively. Oral supplements provide systemic support through the digestive system but may not be well tolerated. Topical applications like our Magnesium Creams or Sprays bypass digestion, allowing for targeted application to problem areas and higher absorption rates without digestive issues. Many people achieve best results by adding magnesium salts to a warm bath (or foot bath) as part of a nightly self care ritual.