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Exploring the 3 Types of Magnesium and Their Remarkable Benefits December 04, 2023 Alternate Text

Magnesium is a vital mineral that plays a crucial role in maintaining our overall health and well-being. It's involved in hundreds of biochemical reactions in the body, from muscle and nerve function to blood glucose control. However, not all forms of magnesium are created equal. In this blog, we'll delve into the three primary types of magnesium and the unique benefits each one offers.

Magnesium Citrate

Magnesium citrate is one of the most popular and readily available forms of magnesium. It's known for its high bioavailability, which means the body can absorb and utilize it efficiently. Here are some benefits of magnesium citrate:

a. Improved Digestion: Magnesium citrate can act as a gentle laxative, making it useful for relieving constipation and promoting healthy bowel movements.

b. Enhanced Energy: It supports energy production by aiding in the conversion of food into energy, making it a go-to choice for athletes and active individuals.

c. Stress Reduction: This form of magnesium can help relax the muscles and reduce stress, making it beneficial for those who experience muscle tension or anxiety.

Magnesium Glycinate

Magnesium glycinate is a chelated form of magnesium, where magnesium is bound to the amino acid glycine. It is well-absorbed and gentle on the stomach. Here's how magnesium glycinate can benefit your health:

a. Improved Sleep: This type of magnesium has a calming effect on the body and may promote better sleep quality, making it ideal for those with insomnia or restless nights.

b. Muscle Relaxation: Magnesium glycinate can help relieve muscle cramps and spasms, making it a favorite among athletes and individuals with muscle-related issues.

c. Anxiety and Mood Support: It may have a positive impact on mood and anxiety due to its calming properties.

Magnesium L-Threonate

Magnesium L-threonate is a newer and less common form of magnesium that is specifically known for its ability to cross the blood-brain barrier. It offers several unique benefits:

a. Cognitive Function: This type of magnesium is believed to support cognitive function and memory, making it appealing to those interested in brain health and aging.

b. Neuroprotection: Magnesium L-threonate may help protect brain cells and mitigate the effects of neurodegenerative conditions.

c. Enhanced Learning: Some studies suggest that this form of magnesium can improve learning and memory, making it of interest to students and individuals looking to boost their cognitive abilities.


In conclusion, Magnesium is a versatile mineral with various forms, each offering distinct benefits. Magnesium citrate is excellent for digestive health and energy, magnesium glycinate is perfect for improving sleep and muscle relaxation, and magnesium L-threonate has potential benefits for cognitive function and neuroprotection.


Top 8 reasons why many North Americans may be depleted in magnesium:

  • Dietary choices: Diets high in processed foods and low in magnesium-rich foods like leafy greens, nuts, and seeds can contribute to magnesium deficiency.
  • Soil depletion: Modern farming practices have led to a decrease in magnesium levels in the soil, affecting the magnesium content of crops.
  • Increased stress: High stress levels can deplete magnesium in the body as it is used in stress response mechanisms.
  • Medications: Some medications, such as diuretics and proton pump inhibitors, can lead to magnesium loss.
  • Chronic health conditions: Certain medical conditions like diabetes and gastrointestinal disorders can interfere with magnesium absorption.
  • Low awareness: Many people may not be aware of the importance of magnesium or how to maintain adequate levels through diet and supplementation.
  • Lifestyle factors: Excessive alcohol consumption and high caffeine intake can increase magnesium excretion.
  • Recommended intake: Some individuals may not meet the daily recommended magnesium intake, further contributing to deficiency.


Magnesium is often combined with vitamin D3 when taken for several reasons:

  • Enhanced absorption: Magnesium helps activate vitamin D in the body, and vitamin D facilitates the absorption of magnesium in the gut. When taken together, they can work synergistically to improve each other's absorption.
  • Balanced effects: Magnesium and vitamin D play complementary roles in various bodily functions. Magnesium is crucial for muscle and nerve function, while vitamin D is essential for bone health. Combining them can provide a more balanced approach to overall health.
  • Reduced risk of deficiency: Many people are deficient in both magnesium and vitamin D. Taking them together can help address potential deficiencies and support overall health.
  • Optimal bone health: The combination of magnesium and vitamin D is particularly beneficial for bone health. Magnesium aids in bone mineralization, while vitamin D helps with calcium absorption, a critical component of bone strength.
  • Synergistic benefits: Research suggests that the combined use of magnesium and vitamin D may have additional health benefits, such as supporting cardiovascular health and immune function.

Silica is another mineral that may offer additional benefits when combined with magnesium and vitamin D3:

  • Stronger hair, skin, and nails: Silica is known for its role in promoting healthy hair, skin, and nails. Combining it with magnesium and vitamin D3 can contribute to overall skin and beauty health.
  • Joint and bone health: Silica is believed to be beneficial for joint and bone health, similar to magnesium. When used in combination, they may help support bone strength and flexibility.
  • Connective tissue support: Silica plays a role in collagen production, which is essential for connective tissues in the body. When combined with magnesium and vitamin D, it can support joint and tissue health.
  • Cardiovascular health: Some studies suggest that silica may help lower blood pressure and improve cardiovascular health, potentially complementing the benefits of magnesium and vitamin D in this regard.
  • Improved nutrient absorption: Silica can enhance the absorption of other minerals, including magnesium and calcium, which can be beneficial for overall health.


In conclusion, magnesium, with its diverse forms, offers a wide range of health benefits. Magnesium citrate is your go-to choice for digestive health and increased energy. Magnesium glycinate excels at improving sleep quality and relaxing muscles, while magnesium L-threonate may enhance cognitive function and protect brain health.


It's worth noting that many North Americans face magnesium deficiency due to dietary choices, soil depletion, stress, medications, and more. Combining magnesium with vitamin D3 can help optimize their absorption and provide balanced health benefits, especially in terms of bone and cardiovascular health.


Adding silica to this combination can further enhance the benefits, promoting stronger hair, skin, nails, joint and bone health, and improving nutrient absorption.


In the end, magnesium, when chosen wisely and combined thoughtfully, can be a cornerstone of your overall health and well-being, supporting various facets of your life, from the physical to the cognitive.

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