Which is the Best Type of Magnesium for You?

It’s often referred to as ‘the mighty mineral.’ Playing an important role in over 300 biochemical functions, magnesium may be prolific in some of the most healthful foods out there—almonds, spinach and avocados, to name just a few—but studies by the National Institutes of Health report that most Americans aren’t getting enough of it. What’s more, certain lifestyle factors—from alcoholism and intestinal problems to a less-than-stellar diet—can cause you to lose magnesium quicker than it can be replenished. Consider it a cause for concern.

What does magnesium do for the body?

Magnesium works with a vital energy-storage molecule called ATP (adenosine triphosphate) to provide your body with energy. In fact, ATP can’t operate without magnesium. As for those 300 biochemical functions? They, too, are crucial, from building and maintaining healthy bones to transporting calcium and potassium to cell membranes in a process that’s critical for healthy nerve function, normal heart rhythm and muscle contraction.

What’s more, magnesium naturally supports digestion and cognitive health. In other words, ensuring you’re getting enough of “the mighty mineral” should soar to the top of your health to-do list.

How much magnesium do we need?

According to the NIH, males between 31 and 50 should consume about 420 mg of magnesium per day, women in the same age group should consume 360 mg daily, and nursing mothers should aim for 320 mg.

What are some good magnesium foods?

Besides piling your plate with magnesium-rich foods—cashews, black beans, edamame and oatmeal are also savvy choices—you may elect to start taking magnesium supplements.

What are the different types of magnesium?

But from magnesium citrate to magnesium taurate, it can be challenging to make a decision about a magnesium supplement that will be most advantageous to you and your health goals. In addition to consulting with your healthcare provider, review this brief breakdown of seven different types of magnesium available in supplement form today:

Types of magnesium

1. Magnesium chloride

Perhaps the most popular type of magnesium supplement, magnesium chloride – which is extracted from brine or ocean water – is thought to be the ‘best’ or ‘most effective’ form, organically encouraging healthy sleep, digestion, bone health and promoting a sense of calm (both mental and physical). Note, though, that that supplementing with magnesium chloride may cause diarrhea in some individuals.

2. Magnesium sulfate

Does this name sound familiar to you? If you’re the type of person who likes to read the ingredients list on everything from cereal boxes to bath products, chances are you’ll recognize ‘magnesium sulfate from bath time products. Otherwise known as Epsom salts, magnesium sulfate has long been a boon for athletes—or, really, anyone with sore muscles; it’s also widely known for its laxative effects.^†

3. Magnesium citrate

Citrate might ring a bell for you, too—consider it an erudite way of saying that it’s derived from citric acid (in this case, magnesium salt is obtained from the citrus acid). With excellent bioavailability—that is, the efficacy with which a substance is absorbed and used by the body—it’s no wonder magnesium citrate is one of the most highly recommended magnesium supplements by health professionals.

Often used to support digestion—specifically, to alleviate occasional bouts of constipation and acid indigestion—it’s also known to be easy on the wallet. This type of magnesium, however, does come with some down sides: it may lead to dehydration (and the imbalance of minerals that arrives with this), in that it pulls water into the intestines.

4. Magnesium oxide

With lower levels of bioavailability than its other iterations—that is, it scores only 4 percent, while magnesium citrate has a bioavailability of 90 percent—magnesium oxide is found in milk of magnesia and similar products, and, as such, organically encourages healthy digestion.^†

5. Magnesium glycinate

Feeling stressed? This may be the form for you. While magnesium in its many different forms has been shown to naturally support muscle relaxation, magnesium glycinate might just take the cake (to note: the amino acid glycine is known for the calming support that it offers the mind and body).^† Additionally, it has optimum bioavailability and, unlike some of its kin, is not known for its laxative properties.

6. Magnesium orotate

Those searching for supplements that may organically encourage heart health might give this type a try. With its inclusion of orotic acid (formerly known as B13), it’s also a favorite among athletes, given that it may naturally support the repair of tissues, as well as support healthy stamina and performance.^† This is partly reflected in its price tag: Magnesium orotate often comes with a heftier fee than, say, magnesium oxide or citrate.

7. Magnesium L-threonate

Dubbed a “breakthrough” supplement by some, magnesium l-threonate possesses not only good bioavailability but also the potential to support healthy cognitive function, with the National Institutes of Health reporting that healthy memory may be just one of the potential benefits of this form of magnesium. This is encouraging news, especially when considered with other research around this type of magnesium.

What are the symptoms of lack of magnesium?

Symptoms of low magnesium, often called hypomagnesemia, generally do not appear until levels are severely low. Initial signs can include loss of appetite, nausea, vomiting and fatigue. As levels drop, more serious symptoms may appear, such as muscle cramps and spasms, numbness or tingling in the hands and feet, heart palpitations or irregular heart rhythms and, in severe cases, seizures. Long-term deficiency is also linked to an increased risk of high blood pressure, osteoporosis and migraine headaches. If you are concerned that your magnesium levels are not where they should be, consult with your healthcare provider for guidance.

How do you know if you’re taking too much mugnesium?

The most common sign that you’re taking too much magnesium from supplements is diarrhea, often accompanied by nausea and abdominal cramping, as high doses of the mineral draw water into the intestines. The Tolerable Upper Intake Level (UL) for magnesium from supplements only is 350 mg per day for most adults; consistently exceeding this amount increases the risk of side effects. In rare cases, typically only with very high doses or impaired kidney function, more severe symptoms like muscle weakness, lethargy, low blood pressure or an irregular heartbeat—a condition called hypermagnesemia—may occur. Again, consult with your healthcare provider to determine the correct supplementation advice.

^†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.