Magnesium deficiency<\/a> can cause nausea, headaches, constipation, cramps, numbness or tingling, irregular heartbeat, fatigue and general weakness. Low levels may also contribute to type 2 diabetes, heart disease and osteoporosis.\u00a0<\/p>\n\u00a0The 7 most common types of magnesium<\/p>\n
There are many forms of magnesium, and each one works a little differently:\u00a0<\/p>\n
Magnesium citrate \u2013 Easy to absorb but can cause diarrhea.Magnesium glycinate \u2013 Gentle on the stomach and calming; may help with sleep, stress and anxiety. Magnesium L-threonate \u2013 A newer form that crosses the blood-brain barrier. May support memory and mood.Magnesium malate or lactate \u2013 Easy to digest and may help with energy. \u00a0Magnesium oxide \u2013 Poorly absorbed but often used to relieve constipation.Magnesium sulfate \u2013 Found in Epsom salts; helps sore muscles but doesn\u2019t raise magnesium levels through the skin.Magnesium taurate \u2013 Often used to support heart health and blood pressure.Which form of magnesium is best?<\/p>\n
\u201cThe form \u2014 whether it\u2019s a capsule, powder or gummy \u2014 has a low impact on how the magnesium is absorbed,\u201d Turke says. \u201cWhat matters most is the type, dose and how often you take it.\u201d<\/p>\n
In general, forms like citrate, glycinate and malate are absorbed better than oxide or sulfate. But Turke reminds people that supplements should never replace a nutrient-rich diet.<\/p>\n
\u201cGetting magnesium from food is always best because it\u2019s well absorbed and comes with other beneficial nutrients like fiber, vitamins and minerals,\u201d she says.<\/p>\n
Magnesium-rich foods include:<\/p>\n
Leafy greens.Nuts and seeds.Legumes.Whole grains.Avocados.Dairy.Dark chocolate.What should you consider before taking a magnesium supplement?<\/p>\n
Magnesium supplements aren\u2019t reviewed or approved by the Food and Drug Administration (FDA) before reaching store shelves.<\/p>\n
\u201cThis means no one checks whether the product works or matches what the label says,\u201d Turke explains. \u201cThat\u2019s why I always recommend choosing third-party tested products with USP, NSF or ConsumerLab certifications. These don\u2019t prove that a supplement works, but they confirm that it matches the label and is free from major contaminants.\u201d<\/p>\n
Additionally, any form of magnesium can upset your stomach if taken in high doses.\u00a0<\/p>\n
\u201cThe upper limit for magnesium supplements is around 350 mg per day,\u201d Turke says. \u201cTaking more than that can cause diarrhea or other GI issues.\u201d<\/p>\n
The following groups should use caution or avoid magnesium supplements:<\/p>\n
People with heart disease\u00a0\u2013\u00a0Magnesium can affect heart rhythm, so those with pre-existing heart conditions, especially a heart block, should be cautious. Those with kidney disease\u00a0\u2013\u00a0The kidneys are responsible for filtering out excess magnesium, so impaired kidney function can lead to a dangerous buildup of the mineral. People with intestinal diseases\u00a0\u2013\u00a0Conditions like Crohn’s disease, celiac disease or diarrhea can impair a person’s ability to absorb magnesium and other nutrients. Individuals with nerve or muscle conditions \u2013\u00a0People with conditions like myasthenia gravis should avoid taking magnesium, as it can interfere with the function of some nerve and muscle-related medications. People taking certain medications \u2013 Magnesium can interfere with antibiotics, diuretics and those used to treat diabetes, high blood pressure or osteoporosis.\u00a0<\/p>\n
As with any supplement, talk with your doctor before starting magnesium to determine the best form and dose for your body.<\/p>\n
Concerned your magnesium levels may be low, or unsure which supplement is right for you?\u00a0
Call 800.922.0000 or\u00a0schedule an appointment online<\/a> with a primary care doctor.<\/p>\n","protected":false},"excerpt":{"rendered":"If you\u2019ve been down the supplement aisle lately, you\u2019ve probably noticed there\u2019s more than one kind of magnesium.…\n","protected":false},"author":2,"featured_media":309784,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":{"0":"post-309783","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/309783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=309783"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/309783\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/309784"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=309783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=309783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=309783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}