The magnesium is a Mineral is The body uses For blood glucose control, blood pressure regulation, energy production, muscle function and nerves, bone development, relaxation, and more. When you are not getting enough here, you can develop a magnesium deficiency with symptoms like Fatigue, low appetite and muscle spasms. However, this deficiency is relatively rare because most healthy individuals get enough magnesium in their diet.
Let's discuss magnesium, the different types, benefits and foods you find.
What is magnesium?
Magnesium is a chemical element present in many foods and an important building block in the body. What does magnesium do for the body? Our bodies use magnesium To adjust blood pressure, bone development, muscle and nerve function and to synthesize DNA. While some of the most prominent magnesium operating in our bodies, the full importance of this mineral can be difficult to overstate.
Read more: Why should you use magnesium to boost your sleep
Understanding what foods with magnesium can go a long way toward helping you ensure that you have enough important minerals. Dairy products are rich in magnesium and one of the major sources of this mineral. While the exact value is different between them, legumes, nuts and bones are another rich source of magnesium. Fiber rich in whole grains such as quinoa and shredded wheat, as well as vegetable leaves such as spinach and kale, contain High amounts of magnesium.
Along with more of these types of foods in your diet can help you maintain better health and ward off magnesium deficiencies. In some cases, these foods may be inadequate or may not be practical. In those cases, magnesium supplements can fill the gap.
Adding magnesium to your diet
If finding the right foods is difficult, busy or otherwise problematic, taking magnesium supplements can help you meet your body's needs for this mineral. Even if you do not notice the signs of magnesium deficiency, it is important to ensure that you have exhausted the Recommended amount of magnesium.
When you decide to include magnesium supplements, you may notice many options available. These supplements come from a variety of types, largely different from what is dependent on magnesium or used as a carrier. For example, magnesium citrate is one of the more common types. This type is made of magnesium bound to citric acid.
8 Types of Magnesium
As mentioned, there are many types of magnesium supplements. Some people may have an easier time absorbing certain types to others. Depending on what depends on magnesium, these supplements can also have a variety of health benefits and potential effects. For example, most types of magnesium have some level of a laxative effect.
Magnesium chloride
This type is created by binding magnesium and chlorine. Magnesium chloride is thought to be easily absorbed by the digestive tract. While this type may help with magnesium deficiency, it is also used to treat heartburn and other problems caused by excess acid acid.
Magnesium citrate
One of the more common types of magnesium, magnesium citrate, is that some believe that there is a better bioavailability compared to other magnesium supplements. The laxative effect of this type is strong enough its high doses Sometimes used to treat constipation.
Magnesium lactate
Magnesium lactate is used for similar purposes such as other magnesium supplements. It also showed some commitment to being a gentler in the digestive system than many types of magnesium. This type is created by binding magnesium with lactic acid.
Magnesium Malate
Magnesium malate is formed by binding magnesium and malic acid. Some research has pursued the idea that This type of magnesium supplement may have high levels of bioavailability But it became no wonder. Beyond the potential greater bioavailability, another potential perk of this magnesium supplement may have less of a apparent effect on the digestive system. People experiencing effects from other types of magnesium may find this type that is less problematic.
Magnesium orotate
A combination of magnesium and orotic acid, this type of magnesium showed promise in some places. Research has shown the importance of Microbiome-gat-brain axisIn relation to a feedback system between aspects of the digestive system and psychological well -being. This research suggests that magnesium orotate can encourage better gut health, which can improve well -being experiences. High bioavailability of this type of magnesium makes it a useful -use of magnesium deficiency.
This type is thought to have a lower laxative effect than others. As a result, it may not be the benefit of treating constipation.
Magnesium oxide
Formed by incorporating magnesium with oxygen, this type of magnesium supplement became researched for its potential effect on type 2 diabetes. Research results are contradictory, but Magnesium oxide supplements are also used for antacid and laxative properties. This form of magnesium may have lower bioavailability than others and may be less effective for managing magnesium deficiency.
Magnesium sulfate
Also known as Epsom Salt, this type combines magnesium with sulfur and oxygen. Some Studies have shown the benefits of using magnesium sulfate To treat symptoms of chronic asthma, migraines, sadness and anxiety. Some of these studies depend on the intravenous administration of magnesium sulfate. Further research is required to understand the effects of magnesium sulfate supplements on these conditions.
Magnesium taurate
Magnesium taurate is made by incorporating magnesium into amino acid taurine. Like other types of magnesium, this one can be used to treat magnesium deficiency, excessive stomach acidity and constipation. Some Research has shown promising results About the potential for magnesium taurate to help with certain cardiovascular treatments. This research is not conducted in humans, and further study is required to see how well the effects are translated.
Read more: 5 best magnesium supplements of 2025
Drawbacks on getting magnesium
While getting enough magnesium in your diet is important, you want to avoid excessive depletion. There are some potential falls on magnesium that you may want to consider before deciding whether magnesium supplements are correct for you.
Cost
Depending on the type of magnesium supplement in question, dietary aids can be expensive.
Too much magnesium
Getting excess magnesium can lead to an overdose with unpleasant effects and, in extreme cases, life-threatening potential. Consumption of excess magnesium can lead to feelings of fatigue, muscle weakness, nausea and diarrhea. If you take magnesium supplements and experience these symptoms, talk to your doctor right away.
Medication coherence
Magnesium supplements can interfere with other drugs and prevent them from being absorbed or used correctly. If you take regular medications, talk to your doctor's prescription before adding a magnesium supplement to your diet.
