Magnesium Supplements 101: What You Need to Know About the Different Types and Their Benefits

The main ingredient, in my previous article, on the Sleepy Girl Mocktail is Magnesium! Well in this article we’re gonna talk all about Magnesium Supplements!

If you are like most people, you probably don’t think much about magnesium. You may know that it is a mineral that your body needs, but you may not know why it is so important, or how to get enough of it. Magnesium is actually one of the most essential minerals for your body. It is involved in over 300 biochemical reactions, such as producing energy, regulating your heartbeat, blood pressure, nerve function, muscle contraction, and bone health. It also helps your body synthesize DNA, and maintain a healthy immune system.

Magnesium can also help you with various health goals, such as lowering your blood pressure, preventing migraines, improving your blood sugar control, and strengthening your bones. However, not all magnesium supplements are the same. You need to choose the right type of magnesium for your needs and goals, based on its bioavailability, absorption, side effects, cost, and availability. In this article, I will help you understand the differences between the various types of magnesium, and how they can benefit you. I will also give you some tips on how to prevent or treat magnesium deficiency, and how to incorporate magnesium-rich foods into your daily diet.

Magnesium Deficiency

Magnesium deficiency is more common than you may think. According to some estimates, up to 75% of Americans do not meet the recommended daily intake of magnesium, which is 400 mg for men and 310 mg for women. This is mainly due to poor dietary choices, such as eating processed foods, refined grains, and sugar, which are low in magnesium and high in calories. Magnesium deficiency can also be caused by certain factors that deplete magnesium from your body, such as stress, alcohol, caffeine, medications, aging, and chronic diseases. Some of the symptoms and consequences of magnesium deficiency include:

• Fatigue, weakness, and low energy
• Muscle cramps, spasms, and twitching
• Headaches, migraines, and dizziness
• Insomnia, anxiety, and depression
• Irregular heartbeat, high blood pressure, and chest pain
• Numbness, tingling, and nerve damage
• Osteoporosis, bone fractures, and tooth decay
• Diabetes, insulin resistance, and metabolic syndrome

If you experience any of these symptoms, you may want to check your magnesium levels with your doctor. You may also want to increase your magnesium intake through foods or supplements, which can help you prevent or treat magnesium deficiency, and improve your overall health and well-being.

Magnesium-Rich Foods

One of the best ways to get enough magnesium is to eat foods that are high in magnesium. Some of the foods that are rich in magnesium include:

• Leafy greens:
  • Spinach
  • Kale
  • Swiss chard
  • Collard greens
• Nuts:
  • Almonds
  • Cashews
  • Pistachios
  • Walnuts
• Seeds:
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Flax seeds
• Beans:
  • Black beans,
  • Kidney beans
  • Navy beans
  • Pinto beans
• Whole grains:
  • Quinoa
  • Oats
  • Brown rice
  • Buckwheat
• Dark chocolate, at least 70% cocoa
• Avocadoes, bananas, and dried fruits

These foods are not only high in magnesium, but also in other nutrients, such as fiber, protein, healthy fats, antioxidants, and vitamins. They can help you feel full, satisfied, and energized, while also supporting your digestion, heart, brain, and skin health. You can easily incorporate these foods into your daily diet, by adding them to your salads, smoothies, snacks, or desserts.

Here are some Magnesium Meal Ideas:

However, you should also be aware that some factors can affect the magnesium content of foods, such as soil quality, processing, cooking, and storage. For instance, soil erosion, chemical fertilizers, and pesticides can reduce the magnesium levels in plants. Processing, such as refining, bleaching, or polishing, can also strip away the magnesium from grains, flours, and oils. Cooking, especially boiling, can also leach out the magnesium from foods. Therefore, you should try to choose organic, whole, and minimally processed foods, and use gentle cooking methods, such as steaming, roasting, or sautéing, to preserve the magnesium in foods.

Magnesium Supplements

Another way to get enough magnesium is to take magnesium supplements, especially if you have certain health conditions, medications, or lifestyles that deplete magnesium from your body, or if you have trouble getting enough magnesium from foods. However, you should know that not all magnesium supplements are the same. There are different types of magnesium supplements available, and each one has its own advantages and disadvantages. Some of the most common types of magnesium supplements are:

Magnesium citrate:

This is one of the most popular and widely available types of magnesium. It has a high bioavailability, which means it is well absorbed by your body. It is also relatively inexpensive and easy to find. However, it can also cause loose stools or diarrhea, especially if you take too much of it. It is best to start with a low dose and gradually increase it as needed.

Magnesium glycinate:

This is another highly bioavailable type of magnesium. It is often recommended for people who suffer from insomnia, anxiety, stress, or depression. It is also less likely to cause digestive issues than magnesium citrate. However, it can also be more expensive and harder to find than other types of magnesium.

Magnesium oxide:

This is one of the cheapest and most widely available types of magnesium. It has a low bioavailability, which means it is poorly absorbed by your body. It is also more likely to cause digestive issues than other types of magnesium. It is mainly used as a laxative or an antacid, rather than a supplement. It is not recommended for people who want to increase their magnesium intake for health reasons.

Magnesium malate:

It has a moderate bioavailability, which means it is fairly well absorbed by your body. It is also less likely to cause digestive issues than magnesium citrate or oxide. It is often recommended for people who suffer from chronic fatigue, fibromyalgia, or muscle pain. It is also said to boost your energy levels and metabolism.

Other types of magnesium:

There are also other types of magnesium supplements that you may come across, such as magnesium chloride, magnesium sulfate, magnesium taurate, magnesium threonate, and magnesium orotate. Each one has its own benefits and drawbacks, depending on the compound that is attached to the magnesium. Some may be more effective for certain health conditions, while others may have unique properties that affect your brain, heart, or bones. However, they are also less common and more expensive than the types mentioned above. However, if you’re interested in those other types and what they are used for here is a list:

Less Commonly Used Types of Magnesium

Magnesium chloride: It has a moderate bioavailability, which means it is fairly well absorbed by your body. It is also less likely to cause digestive issues than magnesium oxide or citrate. It is often used as a topical solution, such as a spray, lotion, or oil, to treat skin conditions, such as eczema, psoriasis, or acne. It can also help with wound healing, infection prevention, and pain relief.

Magnesium sulfate: It has a low bioavailability, which means it is poorly absorbed by your body. It is also more likely to cause digestive issues than other types of magnesium. It is mainly used as a bath salt, such as Epsom salt, to relax your muscles, ease your stress, and detoxify your body. It can also help with inflammation, swelling, and soreness.

Magnesium taurate: It has a high bioavailability, which means it is well absorbed by your body. It is also less likely to cause digestive issues than magnesium citrate or oxide. It is often recommended for people who have heart problems, such as arrhythmia, angina, or congestive heart failure. It can also help with blood pressure, cholesterol, and blood sugar regulation.

Magnesium threonate: It has a high bioavailability, which means it is well absorbed by your body. It is also less likely to cause digestive issues than magnesium citrate or oxide. It is often recommended for people who have brain problems, such as cognitive decline, memory loss, or Alzheimer’s disease. It can also help with mood, focus, and learning.

Magnesium orotate: It has a high bioavailability, which means it is well absorbed by your body. It is also less likely to cause digestive issues than magnesium citrate or oxide. It is often recommended for people who have athletic performance, such as endurance, stamina, or recovery. It can also help with muscle growth, strength, and repair.

Comparison Table of Magnesium Supplements

When choosing a magnesium supplement, you should consider several factors, such as:

Your health goals: Different types of magnesium can help you with different health goals, such as lowering your blood pressure, preventing migraines, improving your blood sugar control, and strengthening your bones. You should choose the type of magnesium that best suits your needs and goals, based on the evidence and studies that support its benefits.

Your dosage: The dosage of magnesium that you need depends on your age, gender, health status, and magnesium levels. The recommended daily intake of magnesium is 400 mg for men and 310 mg for women, but some people may need more or less, depending on their situation. You should consult your doctor before taking any magnesium supplements, and follow their instructions on how much and how often to take them. You should also start with a low dose and gradually increase it as needed, to avoid any adverse effects.

Your timing: The timing of when you take magnesium supplements can also affect their absorption and effectiveness. You should take magnesium supplements with or after a meal, to enhance their absorption and prevent any stomach upset. You should also avoid taking magnesium supplements at the same time as other supplements or medications, such as calcium, zinc, iron, or antibiotics, as they can interfere with each other and reduce their absorption. You should also avoid taking magnesium supplements before bed, as they can cause vivid dreams or disrupt your sleep cycle.

Interactions: Magnesium supplements can also interact with certain foods, drinks, or substances, and affect their effects. You should avoid taking magnesium supplements with alcohol, caffeine, or sugar, as they can deplete magnesium from your body and reduce its benefits. You should also avoid taking magnesium supplements with high-fiber foods, such as bran, nuts, or seeds, as they can bind to magnesium and reduce its absorption. You should also avoid taking magnesium supplements with water that is high in chlorine, fluoride, or other chemicals, as they can react with magnesium and form insoluble compounds.

Conclusion

Magnesium is an essential mineral that can help you with various health goals, such as lowering your blood pressure, preventing migraines, improving your blood sugar control, and strengthening your bones. However, not all magnesium supplements are the same. You need to choose the right type of magnesium for your needs and goals, based on its bioavailability, absorption, side effects, cost, and availability.

I hope this article has helped you understand the importance of magnesium for your health and well-being, and how to choose the best type of magnesium for you.

If you have any questions or comments, feel free to leave them below. I would love to hear from you! Thank you for reading, and stay healthy! 😊

References

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• Institute of Medicine. Magnesium. In: Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006.
• “Dietary Reference Intakes: The Essential Guide to Nutrient Requirements” at NAP.edu. (n.d.). In nap.nationalacademies.org. Retrieved March 1, 2024, from https://nap.nationalacademies.org/read/11537/chapter/38
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