I attended a physicians’ conference earlier this year that included dozens of doctors who use supplements as part of their medical practices, in specialties as diverse as heart health to brain health to women’s issues and diabetes. On one panel the question from the audience was, “What one supplement do you recommend to everyone in your practice?” Every physician on that panel answered: “magnesium.”

I was not surprised. Magnesium is an essential mineral that plays a role in hundreds of biochemical reactions in the body. It helps maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. With all of those roles and benefits, it's a shame the majority of people don't reach the minimum recommended amount daily.

Add to that, not all forms of magnesium are equal. Different types of magnesium have different absorption rates, which means they can affect our body differently. To get the most out of our magnesium supplement, it’s important to understand the different types and how they work. Let’s take a closer look at the various forms of magnesium available to determine what the best form is for you.

What Foods are Highest in Magnesium

Magnesium is an essential mineral found naturally in many foods such as leafy green vegetables, nuts, seeds, legumes, whole grains, and dairy products. It’s also added to some fortified foods. If leafy greens or whole grains aren't your thing, magnesium is available as a dietary supplement.

What are the Symptoms of Low Magnesium in the Body

When the body doesn't have enough magnesium, a mineral crucial for numerous biological functions, it can lead to an array of symptoms that may affect overall well-being. Those with magnesium deficiency often experience muscle twitches and cramps, which can be both uncomfortable and persistent. Persistent fatigue and muscle weakness are also common signs, since magnesium plays a key role in energy production. Others might encounter high blood pressure or irregular heartbeats—a condition known as arrhythmia—which underscores magnesium's importance for heart health. It's also not uncommon for those with low levels to suffer from nausea or vomiting, further complicating their ability to maintain adequate magnesium levels through diet alone. Recognizing these symptoms early on is essential for addressing magnesium deficiency and restoring optimal bodily function.

Does Magnesium Have Side Effects

Magnesium is generally safe for most people when taken in appropriate doses. Although rare, some may experience side effects from magnesium, such as gastrointestinal discomfort. Some may also experience side effects if they take too much magnesium, like irregular heartbeat and confusion. It's important to take the recommended daily dose. If you have any questions, reach out to your healthcare provider.

Breaking Down the Forms of Magnesium

When looking at supplements or fortified foods with added magnesium, you may come across several different forms of magnesium listed on the label. Here are a few:
- Magnesium Oxide
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Sulfate (Epsom Salt)
- Magnesium Threonate

These are just some of the forms of magnesium available today. Each form has its own unique properties that make it best suited for certain situations. For example, magnesium oxide is often used as a laxative due to its high absorption rate, while magnesium glycinate is better absorbed by the body so it's often recommended for those with digestive issues.

Benefits of Magnesium

In addition to the previously mentioned roles in bodily functions, research suggests that magnesium may offer other health benefits as well. Studies suggest that taking supplemental magnesium may promote muscle relaxation, support healthy bones, promote calmness, improve sleep quality, reduce stress levels, and. promote healthy bowel function

Supplementing with Magnesium

Many American diets include high amounts of ultra-processed foods, which have little to no nutrient density and are not known to be good sources of key nutrients like magnesium. Magnesium is most commonly used to address deficiencies caused by poor diet. It can also be used to ease constipation, boost energy levels, or improve athletic performance. Many people find that magnesium taken with their evening meal allows them to settle down and get more restful sleep.

Types of Magnesium and Their Uses

As mentioned above, there are several different forms of magnesium supplements available on the market today. Here’s a breakdown of each one and what it’s typically used for:
 
- Magnesium Oxide: This form has a very high absorption rate, so it may be used to promote regularity and support digestive health. 
- Magnesium Citrate: Supports whole body health and plays an important role in promoting healthy cardiovascular function.
- Magnesium Glycinate: This form is easily absorbed by the body, making it ideal for those who may have a poor diet or certain medical conditions. It may also help reduce symptoms associated with PMS such as cramps and bloating.
- Magnesium Sulfate (Epsom Salt): Epsom salt baths are popular among athletes because they help relax muscles after strenuous activity, but they can also be useful for promoting healthy skin.
- Magnesium Threonate: This form promotes healthy cognitive function and mental clarity when taken regularly over time. 

Magnesium and Other Nutrients

Some studies suggest that combining certain forms of magnesium with other vitamins or minerals can enhance its effectiveness. For example calcium citrate along with magnesium citrate may help improve calcium absorption in people with low calcium intake. Taking zinc along with magnesium threonate may support cognitive function. Magnesium is needed to optimize vitamin D bioavailability, so taking them both will probably give you the best results.

The recommended daily intake of magnesium is 400 mg for adults. This amount can vary depending on age, gender, and other factors. Finding the right form of magnesium for your body can make a big difference in how you feel.