Magnesium is certainly a hard-working mineral. But what are the best forms of magnesium? And why might you need more of it.Did you know magnesium has a role in more than 300 chemical reactions around your body?1 Magnesium is involved in many aspects of our wellness. It’s also abundantly available in everything from magnesium oils to magnesium bath salts and sprays. Here we explain the best forms of magnesium and why you might need more of it.
There are two main ways that you can experience the benefits of magnesium.
The best forms of magnesium for you will depend on what benefits you’re looking for. Here are five sources of the mineral.
Key benefit: It’s possible to get all the recommended magnesium you need by eating a balanced diet.
Magnesium is available in multivitamin supplements or on its own.
Key benefit: Some people are at increased risk of magnesium deficiency, even if they eat a healthy, well-balanced diet. If this is the case for you, supplements may help.
Add magnesium flakes or salts to a foot or body bath. As well as replenishing mineral levels, soaking in magnesium can be particularly helpful.
Key benefit: Due to delivering a relatively low concentration of magnesium, flakes and soaks are suitable for most people and offer a more relaxing way to top up on minerals.
When combined with moisturising ingredients, magnesium lotions and gels are a great option for the skin.
Key benefit: A gel or lotion can be applied directly to the area of your choosing.
A spray can deliver a high dose of magnesium directly through the skin that may provide a host of benefits.
Key benefit: A spray delivers magnesium directly into the skin tissue, so magnesium can get to work faster.
Given the wide range of bodily processes that magnesium supports, it’s no surprise that it’s needed in the body in large amounts.
Here are the current recommendations for magnesium.
|Age||Male (mg/day)4||Female (mg/day)5|
The type of magnesium used in a product is important when you’re considering the best forms of magnesium for you. This is because magnesium doesn’t exist by itself – it’s always attached to another substance.
For example, when it combines with oxygen, magnesium oxide forms. And magnesium citrate is the result of magnesium binding with citric acid. All of these different combinations affect how well your body absorbs magnesium and how it works.Here are a few examples:6
With so many options available to replenish your magnesium levels, it’s an incredibly flexible mineral.. Some are absorbed in the gut easily making them better for replenishing your mineral levels, whilst other compounds work best in topical treatments.. To identify the best forms of magnesium for you, consider what you’re using it for.
Last updated: 22 July 2020