Abstract Magnesium citrate is one of the most popular types of magnesium supplements, and it is readily absorbed into the body. Magnesium is determined by what it is bound to (for example, magnesium citrate is magnesium bound to citric acid), and some forms are absorbed more easily by your body than others. Sulfates are fine at low doses but are not very well absorbed by the body.

The best way for magnesium to be absorbed is via the highly absorbed form of a supplement. Another factor affecting magnesium absorption is an individuals existing magnesium levels since magnesium will absorb less quickly if the levels are already sufficient in the body, and excretes via the urine or stool if given in excessive amounts. The body also helps maintain magnesium levels when stores are low, by restricting how much is excreted through the urine and by absorption of more magnesium from the gut.

Magnesium levels in the body are not determined by merely choosing the most absorbable magnesium from food sources. In this age, a proper magnesium diet needs to consider not only the most absorbable magnesium sources but also the individual differences that may inhibit magnesium absorption from the diet. The body generally only absorbs about 20-50 percent of magnesium consumed, so understanding factors that may enhance or inhibit magnesium absorption is an important first step in correcting deficiencies and increasing magnesium intake. With dietary intake, approximately 30-40% of magnesium is absorbed, but absorption differs depending on the quantity of magnesium consumed and the food matrix composition.

Calcium and magnesium are both absorbed in the same manner in the body, so they may crowd one another out and limit your body’s maximal absorption rates. Magnesium may not be well-absorbed by the body, so optimizing your gut health is essential for maximum benefits. Magnesium helps the body regulate zinc levels, and zinc allows magnesium to be more effectively absorbed. Magnesium glycinate is absorbed readily by your body and can have soothing effects.

Magnesium bis-glycinate is absorbed well, and you will not experience the stomach discomfort sometimes associated with magnesium supplements. When combined with magnesium, malic acid makes an energizing supplement. The weak ionic bonds of magnesium and malic acid are easy to break, making magnesium malate easily soluble and thus absorbed into the body. Magnesium Chloride is well absorbed by your digestive tract, making it an excellent all-purpose supplement.

This kind of magnesium supplement is best for everything related to cardiovascular health – heart palpitations, irregular heartbeat, high blood pressure, etc. This is one of the best magnesium supplements, as it has an excellent absorption rate and provides a soothing effect to your body. While proper magnesium levels may play a role in relaxing muscles and relieving stress, there is little evidence that suggests Magnesium Sulfate is well-absorbed through your skin (10). Magnesium is an essential mineral for eating and is one of the main metals used in maintaining a healthy, working body; however, only about 30%-40% of magnesium in your diet is generally absorbed into your body, meaning magnesium deficiencies are extremely common.

Packing a ton of magnesium, as well as a slew of other essential nutrients, Dark cacao power has some amazing health benefits. From manganese and zinc to potassium and iron, cacao boasts a slew of nutrients.

Cacao is an iron source that builds blood and helps to carry oxygen throughout our bodies, along with potassium, copper, zinc, manganese, and selenium. Cacao is the highest plant-based source of iron known to humankind, with an impressive 7.3 mg in 100 grams. Raw organic cacao is also one of the highest plant-based sources of magnesium, the mineral that is the most in short supply in the Western world.

Raw Cacao is one of the best sources of the mineral magnesium – the mineral many of you lack in your diet. Raw cacao contains 126% more iron, 149% more magnesium, and 136% more potassium. Additionally, cacao contains various health-promoting components, such as antioxidants, theobromine, phenylethylamine, essential minerals, and vitamins.

Organic Dark Cacao Power is packed with flavonoids, which are part of the polyphenol antioxidant family. Cacao is rich in antioxidants, along with nutrients such as magnesium (which may help lower stress), potassium, and iron. Cacao powder is less processed, making it more nourishing and loaded with essential vitamins and minerals. It is considered to have a slightly bitter flavor, but the taste is something to be sacrificed if it means getting all of these nutritional qualities.

Just keep in mind that raw cacao powder is not going to be quite as sweet as the cocoa equivalent, so if you are craving sweetness, be sure to also include a healthy sweetener like dates, coconut sugar, or agave syrup in the mix. If you can afford raw cacao powder for recipes, then, by all means, go for it, but cacao powder still has plenty of nutritional value unless it is added with sugars or anything else. In its raw cacao form, whether as a pure powder or a raw cacao bar, it is a real whole food, packed with nutrients and useful plant compounds. One feature that makes cacao so special is its incredible mineral content. Because cacao powder contains magnesium, it can aid calcium absorption, thus contributing to bone health and reducing the chances of osteoporosis, cardiovascular disease, and kidney stones.

Because cacao contains high levels of magnesium, cacao can aid with feelings of fatigue and tiredness. Low magnesium levels are often linked to tiredness, as well as several other symptoms, like high blood pressure, or osteoporosis, and raw cacao powder is an excellent, tasty source to supplement necessary magnesium consumption. With tension headaches being among the most common symptoms of magnesium deficiency, it makes sense to increase your consumption of mineral-rich foods such as cacao. While the level of magnesium found in cacao does not offer immediate relief for constipation, consuming it regularly may encourage long-term, healthier digestion.

Magnesium has been shown to be helpful for symptom reduction, and some people swear by magnesium to treat depression or anxiety. Magnesium may also improve symptoms associated with depression, anxiety, ADHD, and other mental health issues. Magnesium can help regulate important hormones and chemical messengers in the brain, such as serotonin, which is thought to be linked to depression and anxiety disorders. Current research suggests that magnesium may have a beneficial role in helping manage anxiety.

Some data indeed suggest that taking magnesium can aid anxiety, though further studies are needed to better understand the link. Some studies suggest taking magnesium supplements may help alleviate symptoms of various types of anxiety. While these studies have not provided the strongest evidence, they do shed light on the potential for magnesium to alleviate symptoms of anxiety. There is promising evidence supporting the link between low magnesium levels and symptoms of anxiety.

The research is not yet complete, but science suggests magnesium may be helpful in alleviating anxiety. In a 2004 study, consuming magnesium helped decrease anxiety in mice. A promising review of 18 studies on the link between magnesium and anxiety suggests that magnesium might have benefits for people suffering from anxiety. If you suffer from anxiety, you might consider including magnesium in your treatment plan to help alleviate it.

Magnesium can help with anxiety, but the results of studies are still conflicting, and there is just not enough evidence to recommend taking Magnesium for anxiety. Magnesium can help us to relax and sleep better (which can help with anxiety symptoms, too). There is evidence that magnesium supplementation may help reduce the number of symptoms related to stress and anxiety, like increased pain, restlessness, depression, cravings, and more. There is evidence indicating that insufficient magnesium may also contribute to increased feelings of anxiety and depression.

According to Roxana Ehsani, a few other studies found people who had lower levels of magnesium could experience improvements in mood and reduced anxiety once they started taking supplements or eating more dietary sources of magnesium. Because magnesium plays a role in several highly essential functions in the brain, increasing your magnesium intake can help to curb anxiety. Boosting serotonin is another way that magnesium can benefit those suffering from depression.

Magnesium helps depression by increasing levels of the mood-boosting neurotransmitter serotonin. One study found that magnesium was just as effective for treating depression as a prescription antidepressant. A study using magnesium chloride, which is more bioavailable, found supplementation led to substantial improvements in anxiety and depression, with positive effects noted in as little as two weeks. It was found that taking magnesium on a daily basis may help to enhance your overall mood, energy, and the efficiency of your sleeping habits.

The better absorption of magnesium glycinate helps to boost magnesium supplement consumption, which can lead to better results for improving your sleep and anxiety symptoms. Magnesium glycinate is one of the types of magnesium supplements available for increasing levels in individuals who can use more magnesium, including those who suffer from anxiety, diabetes, heart problems, and pain. We may use magnesium glycinate to help improve blood sugar levels or help lower inflammation in general throughout the body.

In short, the best types of magnesium are the ones that are quickly absorbed, efficient in increasing blood levels of magnesium and also can get to your brain. When considering the various forms of magnesium, it is important to choose the anxiety-reducing magnesium form that is readily absorbed by the body.

Using magnesium to relieve anxiety can be a good option to consider as there is a significant proportion of the population who has a lower magnesium intake, which may contribute to symptoms of anxiety.

Interestingly, there is evidence to suggest that increasing magnesium intake may enhance the effectiveness of cognitive-behavioral therapy when used for treating anxiety disorders. In addition to the potential benefits that magnesium has on anxiety, taking magnesium can also provide several other benefits for your health. Another way that magnesium addresses anxiety is through its anti-inflammatory properties.

This form of magnesium has not been studied specifically for anxiety, but has been studied for depression, which may overlap with anxiety; some people might find this form useful as a result (56). Animal studies have noted that magnesium L-threonate is likely to be the most effective form in increasing the magnesium concentrations of brain cells (22 ).

Magnesium L-threonate is commonly used because of its potential benefits to the brain, and it can help to treat some brain disorders, such as depression and age-related memory loss. Summary Magnesium L-threonate may support brain health, possibly helping to treat disorders like depression and memory loss. In addition, magnesium citrate is sometimes sold as a tranquilizer, helping alleviate symptoms associated with depression and anxiety, but further studies of this use are needed (5).
Magnesium citrate has been used in studies on anxiety, but some of these studies were poorly designed, making it impossible to make iron-clad conclusions (46 ). As points of comparison, the majority of pertinent studies of magnesium and anxiety used magnesium oxide, but magnesium citrate is more well-absorbed (54 ). Given magnesium oxides’ poor absorption, it is not optimal for anxiety because it has a limited capacity to increase serum or brain Mg levels (53 ).

For instance, taking magnesium citrate and glycinate together can be helpful if you are suffering from both headaches and constipation. Because magnesium glycinate can help increase the quality and quantity of sleep you receive, magnesium glycinate can also help reduce fatigue during the day and improve concentration, learning, and even retention/memory. One kind of magnesium supplement often recommended by doctors because of its high absorption rates is magnesium glycinate — a form that has added benefits because it contains the amino acid glycine, which is known to have soothing qualities.

In any event, for individuals where low serotonin is a factor, increasing magnesium intake (either through foods or supplements) can be beneficial, as low levels of brain magnesium decrease serotonin, and certain antidepressant medications can work partly by increasing the amount of brain magnesium. Magnesium can remove heavy metals, such as mercury, lead, and aluminum, which are linked to anxiety, along with a long list of neurological disorders.