Exploring The Different Types Of Magnesium & Which You Should Be Taking

As previously written about in our blog ‘ Magnesium: The Ultimate Secret Weapon For Athletes’ Rest, Recovery and Pain Relief ’, it is clear that magnesium is an indispensable mineral vital for numerous biochemical processes. Its crucial involvement in ATP (adenosine triphosphate) production, the body's primary energy source, highlights its importance in sustaining physical activities, however there are numerous other benefits such as reducing inflammation, improving muscle relaxation, enhancing sleep quality and assisting in pain relief. For daily athletes and fitness enthusiasts, adequate magnesium levels are crucial for muscle function, nerve transmission, protein synthesis, and maintaining electrolyte balance during, and after, exercise. However, with all  the information out there about magnesium and the market being flooded with supplement brands, it can become overwhelming when trying to learn the difference between all of the available products and types of magnesium. We are here to try and simplify this for you, so that you can be educated when making magnesium related purchases!

First, let’s dive into the different types of magnesium and what they do for you.

Comprehensive Breakdown of Magnesium Types and Their Benefits

1. Magnesium Citrate: Known for its high bio-availability, magnesium citrate supports digestive health and may help alleviate constipation. Its efficacy in enhancing magnesium levels through quicker absorption makes it a go-to choice for individuals with severe magnesium deficiencies. This type of magnesium is a staple to increase levels throughout your entire body and is best when taken orally although it can also be used topically to treat localized areas.
2. Magnesium Glycinate: This form boasts a higher absorption rate due to its bonding structure with glycine, an amino acid. Magnesium glycinate shines in its ability to promote relaxation, aid in sleep quality, and reduce muscle cramps and tension, making it particularly attractive to active individuals and daily athletes who are seeking to enhance their recovery.
3. Magnesium Oxide: Although it contains a higher percentage of elemental magnesium, its bio-availability is lower compared to other forms meaning you need to take or apply more for the same level of absorption. However, it remains widely available is a good option to boost magnesium levels slightly and may suit individuals seeking more cost-effective magnesium supplementation. This form of magnesium is best taken through oral supplementation as it has limited effectiveness when applied topically.
4. Magnesium Chloride: Often found in topical solutions like magnesium oil or refueling magnesium lotion, this form bypasses the digestive system and is best absorbed transdermally. It's revered in the athletic space for its potential to ease muscle soreness, reduce cramping, and enhance relaxation, making it a favorite among athletes for post-workout recovery. Check out 1Hour-After’s Refueling Magnesium Lotion to turbo charge your post workout recovery routine.
5. Magnesium Sulfate (Epsom Salt): Many people are aware of Epsom salt baths but do not know they contain magnesium. This form provides a relaxing way to absorb magnesium through the skin. The sulfate component may aid in detoxification, while the magnesium soothes sore muscles and reduces inflammation, supporting recovery after intense workouts.

Now we are familiar with the different types of magnesium and what they each help with, let’s explore how to take them, the preferred application method and which option is best for you.

The Dual Approach: Oral vs. Topical Magnesium Application

• Oral Supplementation: When taken orally, magnesium supplements are metabolized through the digestive system. Different forms cater to distinct needs, offering a systemic approach to maintaining overall magnesium levels, supporting energy production, muscle function, and enhancing recovery. Taking magnesium supplementation orally is ALWAYS a good idea. Many Americans are magnesium deficient without even knowing it and oral supplementation offers the quickest, most effective way to increase magnesium levels in your body. Adding this supplement to your morning routine or supplement stack will no have you feeling and performing better in a matter of weeks.

• Topical Application: Topical magnesium bypasses the digestive tract, offering a direct route of absorption through the skin. This method is beneficial for individuals with sensitive digestive systems or those seeking targeted relief, such as localized muscle soreness or cramps. Topical application is a great addition to oral supplementation for athletes prone to pain or muscle cramps. Applying a magnesium lotion after a particularly intense workout, race or game allows you to target specific muscles that need additional help to re-hydrate, refuel and recover. Topical magnesium not only helps in the relaxation and recovery process of the muscles but also leaves the skin feeling soft and hydrated post sweat.

Overall, the answer to the question ‘should I take magnesium orally or topically?’ depends on how active you are. Oral supplementation is a must to ensure proper bodily functions and topical application allows you to target localized areas of the body for enhanced recovery of specific muscles, allowing you to compete and perform at a higher level every day.

Lastly, lets assess some final considerations you should be aware of before making a magnesium related purchase.

Key Considerations When Selecting Magnesium Products

• Form and Absorption Rate: Tailor your choice based on the desired benefits. For instance, magnesium glycinate might be preferable for sleep support, while magnesium chloride could be ideal for topical application post-exercise. Determine what your desired outcome is and work back from there.

• Quality Assurance: Opt for reputable brands with third-party testing and certifications to ensure purity, potency, and absence of contaminants or fillers. There are a lot of brands on the market trying to jump on the magnesium hype train without creating a quality product!

• Dosage and Individual Needs: Consider your individual requirements and consult a healthcare professional to determine the appropriate dosage and form of magnesium that aligns with your health goals.

• Complementary Ingredients: Some products contain additional nutrients or herbs that synergistically enhance magnesium's benefits. Understanding these combinations can aid in selecting products tailored to specific needs. If you have any questions about this, let us know in the comments and we will do our best to answer them in future content.

In Conclusion:

Magnesium stands as a cornerstone mineral for those pursuing an active lifestyle. Its diverse forms and applications offer a range of benefits, supporting muscle function, energy production, recovery, and overall well-being. By understanding the nuances of various magnesium types and their modes of absorption, health-conscious individuals can make informed decisions to optimize their fitness routines and maintain peak performance.

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