What Type of Magnesium Is Best for Joint Pain? Let's Find Out
It can feel like you’re fighting an uphill battle against joint pain.
It’s a constant reminder of how much your body can hold you back, from stiffness in the morning to difficulty moving through the day.
There are many treatments, and one natural one in particular—magnesium.
Our body absolutely needs this essential mineral, and it helps with everything from muscle function to reducing inflammation.
So many different types of magnesium on the market, but how do you know which magnesium to use for your joint pain?
In this guide we will go over the best types of magnesium as well as how these can help you regain your comfort and mobility.
Why Magnesium is Important for Joint Pain
There are over 300 enzymatic processes in the body in which magnesium participates.
It helps in muscle contractions, nerve signals, and energy production, all of which are important to ensure joint health (1).
It is one of its best benefits as it can reduce inflammation, a number one cause of joint pain.
Stiffness and discomfort can result when your body can’t control inflammatory markers at normal magnesium levels.
Magnesium also helps to relax the muscles around your joints to free muscles from tension (2) and expand your range of motion.
Magnesium supplementation can help relieve chronic joint pain or arthritis.
Benefits of Different Types of Magnesium
Not all magnesium supplements are the same.
The different forms have different properties, and some are better for joint pain than others.
Magnesium Glycinate
Magnesium Glycinate is magnesium bound to glycine, an amino acid that works to help relax the body.
On top of this, it is highly bioavailable, meaning your body can absorb it relatively easily.
It’s very unaggressive to your tummy, which makes it perfect to use over time.
In particular, magnesium glycinate is quite effective in reducing inflammation and relaxing muscle tension around joints (3).
Magnesium Citrate
One of the most popular forms of Magnesium Citrate is because it is one that you absorb very easily.
For example, it’s commonly used to help muscle recover after overexertion, particularly joint pain related to it.
This form also helps with digestion, a bonus for those with gut problems.
Magnesium Malate
If you suffer from chronic pain or fatigue, then you really need Magnesium Malate.
It uses malic acid, which is involved in making energy, with magnesium.
And this form is energizing, and it reduces muscle soreness, so it's perfect for joint health (4).
Magnesium Chloride
Topical solutions, like sprays, excess, and oils, often contain Magnesium Chloride.
Also, it is absorbed directly into the skin, targeting certain areas of pain and inflammation.
That’s why it’s a great choice for localized joint pain or arthritis (5).
Magnesium Threonate
Its main feature, and this one that is underscored by the great majority of magnesium threonate manufacturers and users, is its ability to cross the blood-brain barrier.
Cognitive health is often used for it, but inflammation correlated to neurological conditions is improved with it.
This form is especially beneficial for stress-induced joint problems.
With joint pain being [one of] the common conditions that so many people experience worldwide, the right Magnesium Type is one of the very important questions to ask.
So, the best magnesium for joint pain is the one that will suit your needs.
Magnesium glycinate is oftentimes a good magnesium to take in to reduce inflammation and relax muscles.
Gentle on the stomach, and the results are consistent, so it’s a good choice for chronic conditions.
If you experience fatigue or widespread pain, magnesium malate will be a good alternative as well.
Magnesium for Joint Pain: How to Use It
So, there are a few ways you can start incorporating your magnesium into your schedule.
The most common and most consistent support for joint health comes by way of oral supplements.
Magnesium Glycinate and Malate are great choices for daily supplementation.
For targeting specific areas of pain, topical solutions such as Magnesium Chloride sprays or oils are great.
For fast-acting relief, just massage the product onto the affected joint.
You can also get lots of magnesium if you eat a diet rich in magnesium.
Supplementation can be complemented by a diet that's high in magnesium, and keep you in balance and healthy.
Sources of Magnesium in Natural Foods
There are easy and delicious ways to eat foods rich in magnesium to increase your levels.
Spinach, kale, and Swiss chard are amongst the best sources.
Almonds, cashews, and pumpkin seeds also pack magnesium.
Brown rice, quinoa, and oats are whole grains that give us sustained energy and key nutrients.
Magnesium and fiber are found in legumes (lentils, black beans, and chickpeas).
A tasty treat and a magnesium booster: dark chocolate (at least 70%) is the percentage of cocoa content.
Including these foods on your meals, no matter how they are prepared, would help to keep your body and your joints in good order.
Side Effects and Precautions
Unless directed to do otherwise by your doctor, it is safe to take magnesium supplements, but it is a good idea to be aware of possible side effects.
Some common problems are diarrhea due to Magnesium Citrate and upset stomach when taken on an empty stomach.
Too much can also do more harm than good — like causing irregular heartbeats or kidney problems.
People who have kidney disease or those who are taking medications that interact with magnesium should use caution.
According to these guidelines, you are allowed to take in magnesium for joint pain safely.
Final Thoughts
Joint pain comes with plenty of natural and versatile solutions like magnesium.
It is an important tool in your wellness routine because it helps reduce inflammation, relax muscles, and support bone health.
For ongoing support around hard-to-absorb forms of Magnesium,
It's recommend magnesium glycinate or malate, and for targeted topical relief from localized pain, magnesium chloride is an excellent option.
If you can add magnesium-rich foods to your diet, that will help further benefit the benefits of using magnesium, but of course just the fact of using it is already beneficial.
💪 Magnesium Power – Strengthen your bones and muscles naturally! 💪
FAQs
Is it best to use magnesium for anti-inflammatory effects?
When it comes to reducing inflammation and stiffness, Magnesium Glycinate works as well as any other.
Does magnesium help with joint pain relief?
Sure, magnesium relaxes muscles, reduces inflammation, and helps improve joint mobility.
Can magnesium supplements treat arthritis?
Magnesium Glycinate is great for arthritis symptoms, as well as topical Magnesium Chloride.
What is the difference between Magnesium glycinate and citrate?
Gentler on the stomach yet better for inflammation and Glycinate, more effective for muscle recovery and digestion but better on stomach.
How does taking magnesium for joint pain work?
Begin with 200 – 400mg per day and adjust as you need.
Before starting with any of them, speak to a healthcare provider to get personalized advice.
Related Studies
1. Title: Magnesium Glycinate: Is This Supplement Helpful for You?
This article discusses how magnesium glycinate is well-tolerated and may help regulate inflammation while being gentle on the stomach compared to other magnesium forms.
Link: https://mcpress.mayoclinic.org/nutrition-fitness/magnesium-glycinate-is-this-supplement-helpful-for-you/
2. Title: Effect of Magnesium Supplementation on Inflammatory Parameters
This systematic review and meta-analysis found that magnesium supplementation significantly reduced inflammatory markers, particularly serum C-reactive protein (CRP) and nitric oxide levels.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8838086/
3. Title: Effects of Oral Magnesium Supplementation on Inflammatory Markers
This randomized controlled trial demonstrated that magnesium supplementation lowered highly sensitive C-reactive protein (hs-CRP) and plasma fibrinogen levels, indicating a reduction in inflammation among middle-aged, overweight women.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3685774/
4. Title: Effects of Transdermal Magnesium Chloride on Recovery of Force Production
This study explored the efficacy of transdermal magnesium chloride in muscle recovery, suggesting that it may provide localized relief for muscle soreness and pain.
Link: https://www.proquest.com/docview/2362046914
5. Title: Short-Term Magnesium Therapy Alleviates Moderate Stress and Pain in Fibromyalgia Patients
This clinical trial found that magnesium therapy significantly reduced pain severity in fibromyalgia patients, highlighting its potential role in managing chronic pain and fatigue.
Link: https://www.mdpi.com/2072-6643/14/10/2088
