Magnesium is a Mineral that body use To control blood glucose, blood pressure regulation, energy production, function of muscles and nerves, bone development, relaxation and much more. When you do not get enough of it, you can develop a deficiency of magnesium with Symptoms like Fatigue, low appetite and muscle cramps. However, this deficiency is relatively rare as most healthy people get enough magnesium in their diet.
Let's talk about magnesium, different types, its benefits and the food in which you can find them.
What is magnesium?
Magnesium is a chemical element present in a lot of food and an essential building block in the body. What does the body's magnesium do? Our bodies use magnesium Regulate blood pressure, bone development, muscle and nerve function and synthesize DNA. Although they are some of the most significant functions of magnesium in our bodies, the full importance of this mineral can be difficult to overdo it.
Read more: Why should you use magnesium to strengthen your dream
Understanding what food has magnesium can go a long way to help you make sure you have enough of this vital mineral. Dairy products tend to be rich in magnesium and are one of the main sources of many people of this mineral. While the exact amounts differ between them, legumes, nuts and seeds are another abundant source of magnesium. Whole grains rich in fiber such as quinoa and grated wheat, as well as leafy green such as spinach and Kaale, contain High amounts of magnesium.
Including more of these types of food in your diet can help you maintain better health and avoid deficiencies of magnesium. In some cases, these foods may not be sufficient or may not be practical. In those cases, magnesium supplements can be able to fill the gap.
Adding magnesium to your diet
If you find the right food is a challenge, trouble or otherwise problematic, taking magnesium supplements can help meet your body's needs for this mineral. Even if you do not notice signs of magnesium deficiency, it is important to make sure you consume Recommended quantities of magnesium.
Once you decide to include magnesium supplements, you may notice many options available. These supplements come in different types, mainly differentiated with what is tied to magnesium or used as a carrier. For example, magnesium citrate is one of the most common types. This species is made of magnesium tied with citric acid.
8 types of magnesium
As mentioned, there are many types of magnesium supplements. Some people may have an easier time to absorb certain types above others. Depending on what magnesium is bound, these supplements can also have different health benefits and potential side effects. For example, most types of magnesium have a degree of laxative effect.
Magnesium chloride
This type is created by binding magnesium and chlorine. Magnesium chloride is considered to be easily absorbed by the digestive tract. While this type can help lack magnesium, it is also used to treat heartburn and other problems caused by excessive acid on the stomach.
Magnesium citrate
One of the most common types of magnesium, magnesium citrate, are believed to have superior bioavailability compared to other magnesium supplements. The laxative effect of this species is strong enough that is high doses of it Sometimes used to treat constipation.
Magnesium lactate
Magnesium lactate It is used for similar purposes as other magnesium supplements. It has also shown some promise that it is lighter on the digestive system than many types of magnesium. This type is created by binding magnesium with lactic acid.
Magnesium males
Magnesium Malet is formed with binding magnesium and malic acid. Some research followed the idea that This type of magnesium supplement may have high levels of bioavailability But it was unconvincing. Outside of potentially greater bioavailability, another potential power of this magnesium supplement is that it may have a less visible impact on the digestive system. People who experience side effects of other types of magnesium may consider this species less problematic.
Magnesium oat
A combination of magnesium and orthic acid, this type of magnesium showed promise in several areas. Research has shown the importance of Axis of microbioma-chreu-mothwhich is related to the feedback system between the aspects of the digestive system and the psychological well -being. This research suggests that magnesium orotate can stimulate better intestinal health, which can improve the experiences of well -being. The high bioavailability of this type of magnesium also makes it useful to treat magnesium deficiency.
This species is thought to have a less laxative effect than others. As a result, it may not be so useful for treating constipation.
Magnesium oxide
Formed by combining oxygen magnesium, this type of magnesium supplement is Explored for its potential impact on type 2 diabetes. The results of the research are conflicting but Magnesium oxide supplements are also used for antacid and laxative properties. This form of magnesium may have less bioavailability than others and may be less effective in managing magnesium deficiency.
Magnesium sulfate
Also known as salt epsom, this type combines magnesium with sulfur and oxygen. Some Studies have shown the benefits of using magnesium sulfate To treat symptoms of acute asthma, migraines, depression and anxiety. Some of these studies have relied on intravenous administration of magnesium sulfate. Further research is needed to understand the impacts of magnesium sulfate supplements on these conditions.
Magnesium laurat
Magnesium laurat is done by combining magnesium with the amino acid taurine. Like other types of magnesium, this can sometimes be used to treat magnesium deficiency, excessive stomach acidity and constipation. Some Studies have shown promising results In terms of magnesium potential to help with some cardiovascular treatments. This research has not been conducted in humans and further study is needed to see how well the effects are translated.
Read more: 5 best magnesium supplements of 2025
Disadvantages of taking magnesium
While getting enough magnesium in your diet is important, you want to avoid too much to consume. There are several potential magnesium deficiencies that you may want to consider before deciding whether magnesium supplements are suitable for you.
Price
Depending on the type of magnesium supplement, these dietary aids can become expensive.
Too much magnesium
Taking too much magnesium can lead to overdose with unpleasant side effects and, in extreme cases, potentially life -threatening risks. Consuming too much magnesium can lead to a feeling of fatigue, muscle weakness, nausea and diarrhea. If you take magnesium supplements and experience these symptoms, talk to your doctor immediately.
Drug interactions
Magnesium supplements can sometimes be confused with other medications and prevent them from being absorbed or used properly. If you are taking regular medicines, talk to your doctor who prescribes before adding a magnesium supplement to your diet.