What You Should Know About the Types of Magnesium, According to a Dietitian

Magnesium is a mineral that plays a crucial role in over 300 biochemical reactions in the body (5). But different types of magnesium provide different benefits. So knowing about different types of magnesium can come in very convenient.

It supports protein synthesis, nerve function, blood glucose control, blood pressure regulation and energy production, “says Daisy Mercer, MyFitnesspal, which has been dietitian registered (1).

But beyond these general benefits, magnesium supplements are gaining popularity to address specific wellness goals, such as promoting better sleep, digestive regularity and tension muscle relaxation (1; 6).

If you are thinking of a magnesium supplement, there are some things you need to know about the various forms. Continue to read to find out if you can take advantage of the magnesium supplement and how to choose the right type for your needs.

Do you have to take a magnesium supplement?

Basic for many physical functions, magnesium is incomplete for many. Data suggests that almost half of adults take insufficient magnesium only through food (5). So a supplement could be useful for some. Consult a doctor before adding new vitamins or nutrients to your routine, especially if you have underlying health conditions, they are pregnant or nursing or taking medicines that may interact.

People who may not get enough magnesium include:

• Older adults (1;
• People with GI diseases such as Celiac and Crohn’s disease (5;
• People with type 2 diabetes (5;
• People with alcohol dependence (1;
• Athletes (1;
• People taking certain medications (5;

Supplements can be useful for people with certain health conditions, such as:

• Migraines (1;
• Anxious foot syndrome (1;
• Insomnia and sleep problems (6;
• Muscle tension (1;

Taking this, taking magnesium supplements when you don’t really need them is not a great idea. Completion can lead to side effects such as diarrhea, nausea or disruption stomach, especially if taken in high doses (1).

And Mercer says it is unlikely to need a supplement if you consume a balanced diet (5).

Magnesium types

Some forms of magnesium are easier in the digestive system, making them a good choice to promote relaxation and sleep (6). Others may be more difficult for your body to absorb but may be effective for situations such as heartburn (5).

Here is a quick overview of six different types of magnesium, as well as the situations that can help the target.

Citrate

• What is best for: This form can help relieve occasional constipation (4). Works by pulling water in the intestines and stool softening (4).
• Additional Estimates: Some people are sensitive to magnesium citrate and may present side effects such as cramps or diarrhea (4).

Sweetener

• What is best for: This guy is a popular choice for relaxation and sleep because it combines magnesium with glycine, an amino acid known for its sedative effects (6). This can enhance mineral’s ability to reduce stress and promote restful sleep (6).
• Additional Estimates: It is polite in the stomach, making it ideal for those with digestive problems with other types of magnesium (6). While many forms of magnesium can help relax, anxiety, sleep and anxiety, I often suggest sweet magnesium as it is less likely to cause side effects (6).

Oxide

• What is best for: This is often used to relieve heartburn (5). However, it has lower bioavailability compared to other forms, which means that the body absorbs less than the mineral than this supplement (5).
• Additional Estimates: While magnesium oxide is useful for managing acid reflux, it may have a laxative effect, so it is not ideal for people who are prone to stomach discomfort (5).

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About experts

Samantha Cassetty, MS, RDHe is a national recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is a former Nutrition Manager for the good household and co-author of the book Sugar Shock.

Daisy Mercer, rdHe is a Food Data Curator in MyFitnessPal. She graduated with the Bachelors of Food Science and Dietetics from the University of Colorado and completed her dietary practice with the VA San Diego health care system.

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Chloride

• What is best for: This guy may be a good choice if you are struggling to take pills because he is often in liquid form (7). It is also used in local products such as creams and other applications to soothe muscle wound (7).
• Additional Estimates: This form is well absorbed and may be less likely to cause a laxative effect, making the choice for people with digestive problems (7).

Pebble

• What is best for: Malic acid, combined with magnesium, plays a role in energy production in cells, making magnesium non -tire particularly attractive for those who struggle fatigue and pain from fibromyalgia (8).
• Additional Estimates: While the elements associated with Malica Magnesium in these conditions are limited, some anecdotal reports and small studies indicate that it can improve symptoms (8). This form is usually well tolerated and less likely to cause digestive problems compared to forms such as magnesium or oxide (7).

Lactate

• What is best for: Increasing low magnesium levels
• Additional Estimates: This magnesium form is less commonly used for specific health concerns but is quite well absorbed (7).

Types of magnesium diagram
Magnesium	Primary	Recommended dose	Supported survey?	Possible side effects
Magnesium citrate	Relieves constipation (4;	Up to 350 mg (5;	Yes (4;	Diarrhea, turbulence in the stomach (4;
Magnesium	Promotes relaxation. can support sleep (6;	Up to 350 mg (5;	Some evidence (6;	Usually soft but mild stomach upset in higher doses (6;
Magnesium oxide	Relieves heartburn (5;	Up to 350 mg (5;	Yes (5;	Diarrhea, stomach cramps (5;
Magnesium chloride	Improves magnesium status (7;	Up to 350 mg (5;	Yes (7;	Nausea, mild gastrointestinal issues (7;
Magnesium	It facilitates muscle pain and fatigue (8;	Up to 350 mg (5;	Some evidence (7;	Mild disruption to the stomach (7;
Magnesium	May help to correct deficiencies (7;	Up to 350 mg (5;	Yes (7;	Nausea, digestive inconvenience (7;

How to choose the best magnesium supplement for you

When you are ready to add a magnesium supplement to your routine, these five steps can help you choose the right one.

1. Consider your goals. Looking for a supplement that can help improve sleep, relax the muscles or relieve constipation? Select the type of magnesium accordingly.
2. Think of your stomach. If you have a gastrointestinal (GI) state or a sensitive belly, think of sweet magnesium since it is well tolerated (3).
3. Look for third -party certifications Such as NSF, USP or test by consumerlab.com. This helps to ensure power and safety – that your supplement is free from unwanted additives, such as heavy metals (7; 9).
4. Read the label. Choose products that include magnesium type and dosage per serving rather than a privately owned mixture of ingredients with the dosage listed for the mixture (10).
5. Check for unnecessary filleradditives, colors and allergens (11). These can be shown in supplements, so your proper diligence.

Frequently Asked Questions (FAQS)

The bottom line

Whether you are looking to facilitate muscle tension, improve sleep quality or manage digestive health, magnesium supplements may be a useful addition to your wellness routine (4; 6; 7). Understanding the various forms of magnesium and their special benefits allows you to adjust your choice to your health needs (5; 7).

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