A Mini Guide to Magnesium Supplements

Have you ever been recommended to take a magnesium supplement for your muscle aches, constipation, insomnia or some other health concern? Did you know there are many kinds of magnesium? Let’s learn more about magnesium together in this post! This is for educational purposes and not medical advice. Please speak to your doctor to make sure its ok for you before you take something new.

Approximately 50% of the American population has a magnesium deficiency. A growing body of research from animal, epidemiologic, and clinical studies has demonstrated a varied pathologic role for magnesium deficiency that includes electrolyte, neurologic, musculoskeletal, and inflammatory disorders such as osteoporosis, hypertension, cardiovascular diseases, metabolic syndrome, and diabetes. Studies have also demonstrated that magnesium deficiency is associated with several chronic diseases and that a reduced risk of these diseases is observed with higher magnesium intake or supplementation. (Costello et. al 2016)

Some foods that contain magnesium are: edamame, lentils, pumpkin seeds, almonds, cashews, spinach, kale, avocado and chia seeds.

Below are different types of magnesium supplements

Magnesium citrate is a form of magnesium that includes citric acid. This is meant to be used on a short-term basis and can be helpful for anxiety and constipation.

Magnesium glycinate is a form of magnesium that includes glycine, an amino acid. This type is used to help with insomnia, inflammatory conditions, anxiety, depression and stress relief.

Magnesium threonate is a combination of magnesium and threonic acid. This is a well absorbed form of magnesium and is known for its brain benefits. Current research suggests that it could be helpful for depression, Alzheimer’s disease and memory.

Magnesium oxide is a combination of magnesium and oxygen. This type of magnesium is poorly absorbed by the digestive tract and is most often used to help with heartburn and indigestion. There is some research that suggests it can help prevent migraines.

Magnesium malate includes malic acid. It is well absorbed by the digestive tract and has less of a laxative effect than other types of magnesium. It can be helpful for those with fibromyalgia and chronic fatigue.

Magnesium taurate includes the amino acid taurine. It is considered to play a role in regulating blood sugar and could support healthy blood pressure.

Magnesium sulfate is also known as Epsom salt. It can be consumed in controlled amounts for constipation but is more commonly used dissolved in baths for soreness, tension and muscle aches. Please use with caution and direction from a provider if ingesting this substance.

Topical Magnesium or Magnesium chloride. There is much debate but little evidence on how well absorbed topical magnesium sprays and oils are. Some research shows that it can be used to reduce pain on post operative sore throat or in cases of intubation.

When taking a magnesium supplement it is recommended to take other supplements like iron, zinc and calcium two hours apart from the magnesium, as they can affect each others absorption. Though magnesium supplementation is considered to be generally safe for most people, overuse can cause diarrhea, nausea, vomiting, muscle weakness, irregular breathing or irregular heartbeat. Magnesium can interact with certain medications like antibiotics, diuretics, medications for bone strength, and digoxin. Dosing should be done carefully as some types of magnesium can be dangerous when too much is ingested. Those who have diabetes, heart disease and/or kidney disease should consult their providers before taking magnesium. Please check with your doctor before taking anything new and be sure to check for your allergies.

Written by Dr. Emily Siy, DACM 10/30/23

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