How to Know Which Type of Magnesium to Take

This article includes affiliate links. Intended for educational purposes only; not medical advice.

What is Magnesium?

Magnesium is an essential mineral that plays a vital role in maintaining your overall health. It is involved in over 300 biochemical processes in the body, supporting everything from muscle and nerve function to energy production and DNA synthesis. Magnesium helps regulate blood pressure, maintain a steady heartbeat, and supports the immune system. Despite its importance, many people don’t get enough magnesium, which can lead to various health issues like fatigue, muscle cramps, and even mood disorders. Ensuring you get enough magnesium through diet or supplementation is crucial for keeping these essential processes running smoothly.

Why Do People Get Magnesium-Deficient?

Magnesium deficiency, or hypomagnesemia, is more common than many people realize. Various factors contribute to insufficient magnesium levels, ranging from dietary habits to medical conditions. Let’s break down the major reasons why people might become deficient in this crucial mineral:

1. Poor Diet

One of the primary causes of magnesium deficiency is a diet low in magnesium-rich foods. Processed and refined foods, which are common in many diets today, are significantly lower in magnesium compared to whole, unprocessed foods. Whole grains, leafy green vegetables, nuts, seeds, and legumes are among the richest sources of magnesium, but many people don’t consume enough of these.

• Research evidence: A study in the journal Nutrients found that nearly 50% of the U.S. population consumes less than the recommended amount of magnesium, primarily due to inadequate intake of magnesium-rich foods like fruits, vegetables, and whole grains .

2. Stress

Stress, both physical and emotional, can accelerate magnesium depletion. Stress triggers the release of cortisol, the stress hormone, which increases the excretion of magnesium through urine. As the body tries to manage stress, magnesium is used up rapidly, and if it’s not replenished, levels can drop, potentially exacerbating feelings of anxiety and fatigue.

• Research evidence: Chronic stress has been linked to magnesium depletion in multiple studies. A study published in Magnesium Research suggests that stress induces a redistribution of magnesium in the body and increases urinary excretion, which can lead to deficiency if not counteracted by dietary intake .

3. Medications

Several common medications interfere with magnesium absorption or increase its excretion. Diuretics (used for high blood pressure), proton pump inhibitors (used for acid reflux), and certain antibiotics can all lead to a decrease in magnesium levels.

• Diuretics: These drugs increase urine output, causing the body to excrete more magnesium.
• Proton Pump Inhibitors (PPIs): Long-term use of PPIs has been associated with magnesium deficiency because they interfere with the body’s ability to absorb magnesium from food .
• Antibiotics: Some antibiotics, particularly aminoglycosides, increase the risk of magnesium depletion due to their impact on kidney function .

4. Digestive Issues

Chronic digestive disorders, such as Crohn’s disease, celiac disease, or chronic diarrhea, impair the body’s ability to absorb magnesium efficiently. These conditions damage the lining of the gastrointestinal tract, where magnesium absorption primarily occurs.

• Research evidence: A study in The American Journal of Clinical Nutrition explains that magnesium absorption takes place mainly in the small intestine, and conditions that damage this part of the digestive system can significantly reduce magnesium uptake .

5. Excessive Alcohol Consumption

Heavy alcohol consumption is a known cause of magnesium deficiency. Alcohol acts as a diuretic, increasing the excretion of magnesium through the kidneys. Over time, chronic alcohol use can deplete magnesium stores in the body, contributing to a range of health issues including muscle weakness, fatigue, and nervous system problems.

• Research evidence: A review in the journal Alcoholism: Clinical & Experimental Research found that up to 30% of chronic alcoholics are magnesium deficient, with the severity of deficiency correlating with the amount of alcohol consumed .

Symptoms of Magnesium Deficiency

Magnesium plays a role in over 300 enzymatic processes in the body, so when levels are low, the symptoms can affect multiple systems. Here are some of the most common signs of magnesium deficiency:

1. Muscle Cramps or Twitches

One of the hallmark signs of magnesium deficiency is muscle cramping or twitching, often referred to as fasciculations. Magnesium is vital for muscle function because it helps regulate calcium uptake in muscles. Without sufficient magnesium, calcium can overstimulate muscles, leading to cramps and spasms.

• Research evidence: A study in the journal Nutrients reported that magnesium supplementation improved muscle cramps in pregnant women, who are at higher risk of deficiency .

2. Fatigue

Fatigue or extreme tiredness is another common symptom of magnesium deficiency. Magnesium plays a crucial role in energy production by contributing to the synthesis of adenosine triphosphate (ATP), the body’s primary energy molecule. Low magnesium levels can impair the body’s ability to produce and use energy efficiently, leading to fatigue.

• Research evidence: A study published in The Journal of Nutrition found that individuals with low magnesium levels had significantly reduced physical performance and increased energy expenditure during exercise .

3. Weakness

Magnesium deficiency can also cause general muscle weakness, often tied to its role in energy production and muscle function. This weakness can extend beyond muscles, affecting overall physical stamina and strength.

4. Irregular Heartbeat

Magnesium is essential for regulating the electrical activity of the heart. A deficiency can cause disruptions in heart rhythm, known as arrhythmias. Severe magnesium deficiency has even been linked to a higher risk of cardiovascular events, including heart attacks.

• Research evidence: A study published in Circulation noted that low magnesium levels are associated with an increased risk of developing arrhythmias, especially in individuals with existing cardiovascular conditions .

5. Anxiety or Depression

Magnesium has a calming effect on the nervous system, and deficiency is often linked to increased levels of anxiety, irritability, and even depression. Magnesium supports the production of neurotransmitters like serotonin, which are key to mood regulation.

• Research evidence: A meta-analysis in Nutritional Neuroscience found a significant correlation between low magnesium levels and the onset of depressive symptoms, suggesting magnesium’s vital role in mood stabilization .

6. Digestive Issues

Since magnesium plays a role in regulating muscle contractions, including in the digestive tract, deficiency can lead to symptoms like constipation and slow bowel movements. On the flip side, severe deficiency may cause diarrhea, compounding the problem of nutrient absorption.

Which type of magnesium should you take?

From supporting heart health to balancing hormones and easing anxiety, magnesium is essential for your well-being. However, not all magnesium supplements are created equal. There are different forms of magnesium, each with unique benefits and absorption pathways. Let’s explore seven common types of magnesium and how they support various pathways in your body.

1. Magnesium Chelate

Magnesium chelate is a highly absorbable form of magnesium bound to amino acids. This form is often used for replenishing magnesium levels quickly, especially for athletes and those looking to boost energy and muscle recovery.

What it supports:

• Muscle function and recovery
• Protein synthesis
• Energy production

Best for:

• Active individuals and athletes
• Those with muscle cramps or fatigue

2. Magnesium Bisglycinate

Magnesium bisglycinate is magnesium bound to glycine, an amino acid that has calming properties. This form is gentle on the stomach and well-absorbed, making it ideal for those sensitive to other forms of magnesium.

What it supports:

• Sleep quality
• Anxiety relief
• Muscle relaxation

Best for:

• Those with anxiety or stress-related sleep issues
• People needing a gentle, stomach-friendly magnesium

3. Magnesium Oxide

Magnesium oxide is a less expensive form of magnesium and contains a higher concentration of the mineral compared to others. However, its absorption rate is lower, so it’s primarily used for specific purposes like digestive support.

What it supports:

• Constipation relief
• Digestive health
• Bowel regularity

Best for:

• People needing occasional digestive support or relief from constipation

4. Magnesium Malate

Magnesium malate is a combination of magnesium and malic acid, which is naturally found in many fruits. It’s highly bioavailable and is known for boosting energy production in the body, making it a great choice for combating fatigue and muscle soreness.

What it supports:

• Energy production (via the Krebs cycle)
• Muscle function and recovery
• Chronic pain management

Best for:

• Individuals with chronic fatigue
• Those recovering from intense exercise
• People with conditions like fibromyalgia

5. Magnesium Orotate

Magnesium orotate is a lesser-known form that has been studied for its potential benefits for heart health. It combines magnesium with orotic acid, which helps deliver the mineral directly into cells, particularly the heart and muscle tissues.

What it supports:

• Heart health
• Cellular repair and regeneration
• Athletic performance

Best for:

• People looking to improve cardiovascular health
• Athletes or those in recovery from heart conditions

6. Magnesium Taurate

Magnesium taurate combines magnesium with taurine, an amino acid that supports heart health and calms the nervous system. This form is known for its ability to support cardiovascular function and may help in regulating blood pressure and preventing arrhythmias.

What it supports:

• Heart function and rhythm
• Blood pressure regulation
• Nervous system health

Best for:

• Those with heart-related issues
• Individuals looking to support both cardiovascular and nervous system health

7. Magnesium Citrate

Magnesium citrate is one of the most popular forms, known for its high bioavailability. It’s often used as a natural laxative and to support digestive health, but it can also be beneficial for general magnesium supplementation.

What it supports:

• Bowel regularity
• Relaxation of muscles
• Overall magnesium levels

Best for:

• Those seeking digestive relief
• People wanting an easily absorbed magnesium for general use

Our Recommendation:

Often, more than one type of magnesium and the relief they offer resonate with people when they read that list. That’s why we recommend Bioptimizers Magnesium Breakthrough. It has all 7 types of magnesium this article discusses. We have personally been using and recommending it to clients for years and love the results. Many clients report better sleep, better digestion, and improved recovery from their workouts.

You can use our code Wilhite10 to get 10% off your order!

Link for Magnesium Breakthrough

Conclusion

Magnesium deficiency can arise for various reasons, including dietary choices, stress, medications, digestive issues, and excessive alcohol use. The symptoms range from muscle cramps and fatigue to more serious issues like irregular heartbeats and anxiety. If you suspect magnesium deficiency, it’s important to consult with a healthcare provider and consider increasing your intake of magnesium-rich foods or taking a supplement suited to your specific needs.

References:

1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutrients, 4(5), 710-720.
2. Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical Hypotheses, 67(2), 362-370.
3. Hess, M. W., Hoenderop, J. G., Bindels, R. J., & Drenth, J. P. (2007). Systematic review: Hypomagnesaemia induced by proton pump inhibition. Alimentary Pharmacology & Therapeutics, 26(2), 123-129.
4. Dominguez, L. J., Barbagallo, M., Di Lorenzo, G., Drago, A., & Sowers, J. R. (2006). Magnesium and hypertension in old age. Magnesium Research, 19(4), 187-194.
5. Rayssiguier, Y., Libako, P., Nowacki, W., & Rock, E. (2010). Magnesium deficiency and metabolic syndrome: stress and inflammation may reflect calcium activation. Magnesium Research, 23(2), 73-80.
6. Room, R., Babor, T., & Rehm, J. (2005). Alcohol and public health. The Lancet, 365(9458), 519-530.
7. de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1-46.
8. Lukaski, H. C. (2004). Vitamin and mineral status: effects on physical performance. Nutrition, 20(7-8), 632-644.
9. Chiuve, S. E., Sun, Q., Curhan, G. C., Taylor, E. N., Spiegelman, D., Willett, W. C., & Manson, J. E. (2011). Dietary and plasma magnesium and risk of coronary heart disease among women. Journal of the American Heart Association, 123(12), 1138-1145.
10. Derom, M. L., Sayón-Orea, C., Martínez-Ortega, J. M., & Martínez-González, M. Á. (2013). Magnesium and depression: a systematic review. Nutritional Neuroscience, 16(5), 191-206.