Hannah Gibson
Picking the right type of Magnesium can be difficult.
Read on to find out how different types of Magnesium can improve different body functions.
Our bodies require many different minerals that are naturally present in our foods. Each mineral has specific functions that help our organs and nervous system run smoothly. One mineral, Magnesium (Mg), has essential tasks that the body cannot function well without. Magnesium is the fourth most abundant mineral in the body and supports healthy muscle and nerve function, promotes a healthy heart rhythm and blood pressure, and assists our immune system in staying healthy.
Most studies show that 75% of US adults are magnesium deficient, meaning that a large number of people are not getting enough magnesium through their diet. While this deficiency may not seem serious to most, what we do not realize is that magnesium can play a beneficial role in improving overall health & wellness by reducing symptoms of urinary frequency, decreasing constipation, decreasing muscle tension and spasms in all our muscles, including the pelvis. Low magnesium levels are also linked to higher levels of stress, sleep disturbance, headaches, and feeling fatigued. Including magnesium in your daily diet improves physical & mental health for most people. Dietary fiber is another important component of good pelvic health. You can learn more about the right types of fiber for you, here.
Sujata Martin, our pelvic floor specialist, frequently recommends that patients at her Tampa Bay clinic discuss Magnesium supplementation with their medical providers. Consulting with your medical care provider is especially necessary for those who may be pregnant, or experience cardiac arrhythmias, and neurological conditions.
How to achieve sufficient Magnesium intake
The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg. Magnesium is more easily absorbed from food versus dietary supplements. Foods that are high in Magnesium include green leafy vegetables, yogurt, dried beans, and nuts. If you feel the need to add Magnesium supplements, be sure to consult with your physician, especially if you experience a cardiac condition, or are currently pregnant.
Diets that are high in sugar and carbohydrates will interfere with absorption of magnesium from the intestines. Additionally, it is beneficial to avoid highly processed foods, as some food processors remove nutrients and natural minerals.
Most individuals needs multiple forms of magnesium for optimal physical and mental health performance. The best source for these is a diet rich in a variety of fruits, vegetables, beans, and lentils. Alternatively, using a combination Mg supplement, with multiple forms of Magnesium may be beneficial.
We hope this article is helpful is helping you understand which type of Magnesium is best suited for your needs. You can share this helpful article with your friends on social media, or with a loved one by email using the buttons below. Stay connected for more helpful pelvic health info!
Looking to end your Gut & Pelvic concerns?
There are several different types of Magnesium, and each can improve our pelvic health in many different ways. Below we summarize the primary pelvic health benefits of a few Magnesium compounds.
- Magnesium Citrate → Constipation
This type of magnesium can assist with constipation and reduce straining to pass bowel movements. Mg Citrate can also help soften stool and increase how often you go to the bathroom by relaxing the muscles in the intestines and drawing more water into the colon. Softer stools will make using the bathroom easier, more regular, and more comfortable. - Magnesium Lactate → Improves Digestive Health & Constipation
Mg Lactate is the salt that is formed when magnesium binds with lactic acid. This can be used to improve the digestive tract by assisting with nutrient absorption. A sub-optimal digestive system that frequently experiences diarrhea and/or constipation can affect the pelvic floor by creating weakness and/or in-coordination of your pelvic floor muscles.
Additionally, poor nutrient absorption due to bloating, gassiness, and constipation can affect your metabolism, which can increase your BMI and reduce overall quality of life. It can also contribute to reduced muscle elasticity (the ability to stretch your muscles), tension, and recovery. - Magnesium Glycinate → Anxiety & Sleep
Chronic pelvic floor dysfunction can lead to anxiety or depression. Anxiety, depression, and other mental health diagnoses are also associated with pelvic dysfunction. Mg Glycinate has been shown to have a beneficial effect on mood and stress levels, as it regulates the release of cortisol. This regulation of the stress hormone cortisol can help reduce feelings of stress and anxiety.
Glycine, the amino acid in Mg Glycinate, is also linked to promoting deep and restorative sleep. Sleep can assist with reducing anxiety and overall healing in our pelvic floor muscles. - Magnesium L-Theronate → Brain Function & Anxiety
Mg L-Theronate can assist with treating anxiety. This type of Mg supports our brain by increasing the release of a calming neurotransmitter called GABA (Gamma-aminobutyric acid ). When GABA is released, our brain blocks specific signals in our central nervous system and we feel a “calming” effect. - Magnesium Oxide → Headache Relief
This type of Mg is not absorbed through the body as easily as the other types of Mg. However, it has been found that Mg Oxide can assist in reducing migraines and headaches. A study reported that migraine headaches are common in those with chronic pelvic pain, making it a helpful dietary supplement. - Magnesium Malate → Muscle Relaxation & Chronic Pain Relief
This type of magnesium combines the essential mineral magnesium and malic acid. Malic acid is known for boosting energy levels and improving nerve and muscle function, which can help reduce pain.
Mg Malate relaxes smooth muscle tissues, and can be used to reduce the frequency and intensity of bladder contractions. Mg Malate can also relax tight pelvic floor muscles, which may improve pelvic pain conditions. - Magnesium Sulfate → Muscle Relaxation
This type of Mg can also assist with muscle relaxation. Mg Sulfate is formed by magnesium, sulfur, and oxygen. This combination is commonly referred to as Epsom Salt. A study showed that the absorption of Epsom salt can reduce muscle tension. This can also assist with urinary frequency by relaxing tight pelvic floor muscles.
Epsom salt baths are often recommended for those with muscle tension all over the body, such as an in generalized pain conditions like fibromyalgia, chronic fatigue syndrome, or chronic pelvic pain.
6 thoughts on “How to pick the right Magnesium for you?”
I’m confused because there are so many magnesium’s for over active bladder for women, which is the best magnesium? Help
Hi Marie, I understand your confusion – there are so many types and brands out there. Please check with your doctor or medical care provider before starting any new supplements, as they may interact with existing medications.
For those with overactive bladder, Mg Malate typically works well You can also look into a brand called “Magnesium Breakthrough” which combines 4 different types of Mg to provide well rounded support.
I hope this helps! Do reach out via the comments, or for a virtual consultation if you need further assistance with your pelvic health needs. Best wishes!
What type of magnesium works well (in general) with chronic IC?
Hi Susan, Typically Mg Malate is recommended for IC, but any supplements added to your regimen should be pre-approved by your medical care provider. Mg Malate relaxes smooth muscle tissues, and can be used to reduce the frequency and intensity of bladder contractions. It has also been shown to help with nerve pain symptoms.
I have rectal muscle spasms and pelvic pain that is seriously painful
So sorry to hear you’re experiencing this. Pelvic floor therapy is very effective for safely treating rectal muscle spasms. After checking with your medical provider, you can also do sitz baths with epsom salts for pain relief at home.
If you would like further assistance with dealing with your concerns, please reach out. We would be happy to help you virtually or in-person at our Tampa Bay office.
You can reach us here – https://pelvicsoul.com/contact/