Magnesium is a mineral that’s so important, it’s involved in over 300 different processes in the body. You’ve likely heard it can help with everything from insomnia to sore muscles. And while it’s essential to ensure your magnesium levels are where they should be (more on that later), there are actually several different types of magnesium that can improve your health. To share some insight on what kind of magnesium supplement might be right for you, First turned to doctors for all the need-to-know information.
Why magnesium is vital for good health
“Magnesium is an essential mineral that’s crucial in multiple bodily functions, including regulating blood sugar and blood pressure, maintaining muscle and nerve function and protein synthesis (the process by which cells create proteins),” says Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com.
Each cell in your body contains and depends on magnesium to function properly, adds Pamela Peeke, MD, MPH, FACP, FACSM, advisor for Solaray vitamins. “The average adult body consists of approximately 25 grams of magnesium, most of which is present in our bones. The rest can be found in soft tissues such as our muscles.”
How much magnesium do you need?
According to the National Institute for Health, the recommended daily allowance (RDA) of magnesium for adult women is 310-320 mg. “Since magnesium doesn’t naturally occur within the body, you have to get it from external sources such as food, drinks and/or supplements,” says Dr. Connor.
She always recommends getting your essential vitamins, minerals, and nutrients from your diet whenever possible. You can find magnesium in foods like dark chocolate, avocados, nuts and seeds, bananas and legumes.
Signs you may be magnesium deficient
Dr. Connor says magnesium deficiency is fairly common, with some studies suggesting that as many as 45 percent of people in America are magnesium deficient. If you think your magnesium levels might be low (symptoms include fatigue, nausea, stress and muscle cramps), your doctor can order a simple magnesium blood test.
6 types of magnesium that can improve your health
While not everyone needs to take magnesium, many people can benefit from boosting their levels with a dietary supplement. The type of magnesium supplement you take depends on your health needs and concerns. Amy Myers, MD, functional medicine physician, CEO and founder at Amy Myers MD, breaks down some of the most common types of magnesium and their benefits:
Magnesium citrate eases GI upset
This is one of the most popular types and is easily found in magnesium supplements. “Typically used to relieve constipation and/or regulate bowel movements, magnesium citrate’s major benefit is its absorption,” says Dr. Connor. “It can also help support muscle function and/or reduce muscle cramps.”
Magnesium oxide soothes migraines
Another popular type is magnesium oxide (found in capsules and tablets), a substance that combines magnesium and oxygen. Dr. Myers says it supports digestion and relieves migraine headaches. However, she cautions that your body does not absorb this form of magnesium very well.
Magnesium glycinate improves sleep
Dr. Peeke says this magnesium compound may be more relaxing than other types, which is why it’s used in the viral Sleepy Girl Mocktail. “It’s formed by combining elemental magnesium with the amino acid glycine. This form of magnesium is highly bioavailable, meaning it’s more easily absorbed through your small intestine.” (Learn more about the best magnesium for sleep here.)
Magnesium chloride smooths skin
This is another form of magnesium salt that is well absorbed in the digestive tract, making it a great multi-purpose supplement. Dr. Connor also says that it can support muscle relaxation and skin health and can be found in topical applications such as creams and oils.
Magnesium L-threonate sharpens memory
“Magnesium L-threonate is believed to have good bioavailability, especially in terms of its ability to permeate the blood-brain barrier,” says Dr. Connor. “Because of this, magnesium L-Threonate can be considered an option to aid in cognitive health, memory and overall brain function.” It’s often used to manage symptoms of Alzheimer’s disease and other age-related memory disorders.
Magnesium sulfate soothes sore muscles
While it’s not a dietary supplement, you can find magnesium sulfate in Epsom salt. When added to a warm bath, the magnesium in Epsom salt absorbs into the skin and relaxes overly tense, tight muscles and tames painful inflammation. Soak for 15 to 20 minutes to get the benefits.
What type of magnesium should I take?
“The type of magnesium that’s best for you is going to depend on your specific health goals, your individual needs and/or any pre-existing conditions/underlying health issues,” Dr. Connor says. “That’s why you should consult with your doctor before adding any magnesium supplements to your overall health plan.”
Note: Taking high doses of magnesium supplements can cause unwanted side effects such as diarrhea and abdominal cramping, according to the National Institutes of Health. Some types of magnesium may also interact with osteoporosis medications like Fosamax, antibiotics like Cipro and proton pump inhibitors (PPIs) like Nexium. Ask your doctor what’s right for you.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
