Do you need more magnesium? Here are the different types and ways to add it to your diet

Magnesium is a mineral that The use of the body For blood glucose control, blood pressure regulation, energy production, muscle and nervous function, bone development, relaxation and others. When you do not get it enough, you can develop magnesium deficiency with symptoms such as Fatigue, low appetite and muscle spasms. However, this deficiency is relatively rare, as most healthy individuals get enough magnesium in their diet.

Let’s discuss magnesium, the various types, its benefits and foods in which you can find it.

What is magnesium?

Magnesium is a chemical element present in many foods and an essential building block in the body. What does magnesium do for the body? Our bodies use magnesium To regulate blood pressure, bone development, muscles and nerves function and DNA synthesis. Although these are some of the most notable functions of magnesium in our bodies, the full meaning of this mineral can be difficult to exaggerate.

Read more: Why you should use magnesium to enhance your sleep

Understanding what foods have magnesium can go a long way to help you ensure that 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 in this mineral. While the right amounts vary between them, legumes, nuts and seeds are another abundant source of magnesium. Whole grains rich in fiber like quinoa and grated wheat, as well as leafy greenery such as spinach and cabbage, contain large amounts of magnesiumS

Including more of these types of food in your diet can help you maintain better health and protect the deficiency of magnesium. In some cases, these foods may not be sufficient or may not be practical. In these cases, magnesium supplements may be able to fill the gap.

Add magnesium to your diet

If finding the right foods is challenging, uncomfortable or otherwise problematic, taking magnesium supplements can help you meet the needs of your body for this mineral. Even if you do not notice signs of magnesium deficiency, it is important to make sure you consume Recommended amounts of magnesiumS

Once you decide to include magnesium supplements, you can notice many options available. These additives are available in different types, differentiated mainly by what is related to magnesium or used as a carrier. For example, magnesium citrate is one of the more common species. This type is made of magnesium associated with citric acid.

8 types of magnesium

As mentioned, there are many types of magnesium additives. Some people may have easier time to absorb certain species in front of others. Depending on what the magnesium is bound, these supplements can also have different health benefits and potential side effects. For example, most types of magnesium have some degree of laxative effect.

Magnesium chloride

This type is created by connecting magnesium and chlorine. Magnesium chloride is thought to be easily absorbed by the digestive tract. Although this type can help with magnesium deficiency, it is also used to treat acids and other problems caused by Excessive stomach acidS

Magnesium citrate

One of the more common types of magnesium, magnesium citrate, it is believed that some have superb bioavailability compared to other magnesium supplements. The laxative effect of this type is strong enough that the high doses of it are Sometimes used to treat constipationS

Magnesium lactate

Magnesium lactate is used for similar purposes as other magnesium supplements. He also showed some promise to be more tender in the digestive system than many types of magnesium. This type is created by binding magnesium to lactic acid.

Magnesium malate

Magnesium malate is formed by binding magnesium and raspberry acid. Some studies have pursued the idea that This type of magnesium supplement may have high levels of bioavailability But it’s unconvincing. Beyond the potentially larger bioavailability, another potential bonus of this magnesium supplement is that it can have a less noticeable effect on the digestive system. People who experience the side effects of other types of magnesium can find this type less problematic.

Magnesium orotate

A combination of magnesium and orotic acid, this type of magnesium has shown a promise in several areas. Research showed the meaning of Microbiome —- Brain Axiswhich is related to a feedback system between aspects of the digestive system and psychological well -being. This study shows that magnesium orote can promote better bowel health, which could improve the experience of well-being. The high bioavailability of this type of magnesium also makes useful in the treatment of magnesium deficiency.

This type is thought to have a more laxative effect than others. As a result, it may not be as useful for treating constipation.

Magnesium oxide

Formed by combining magnesium with oxygen, this type of magnesium additive has been tested for its potential impact on type 2 diabetesS Research results are controversial, but Magnesium oxide supplements are also used for antacid and laxative propertiesS This form of magnesium may have a slower bioavailability than the rest and may be less effective for managing magnesium deficiency.

Magnesium sulfate

Also known as EPSOM salt, this type combines magnesium with sulfur and oxygen. Some Studies show the benefits of using magnesium sulfate For the treatment of symptoms of acute asthma, migraines, depression and anxiety. Some of these studies rely on intravenous administration of magnesium sulfate. Further studies are needed to understand the impact of magnesium sulfate supplements on these conditions.

Magnesium taurate

Magnesium taurate is made by combining magnesium with amino acid taurine. Like other types of magnesium, this one can sometimes be used to treat magnesium deficiency, excessive acidity of the stomach and constipation. Some Research shows promising results With regard to the potential, magnesium taurate to help with some cardiovascular treatments. This study is not conducted on humans and a more study is needed to see how well the effects are translated.

Read more: 5 best magnesium supplements from 2025

Disadvantages in taking magnesium

Although getting enough magnesium in your diet is important, you want to avoid consuming too much. There are several potential disadvantages of magnesium that you may want to think about before deciding if magnesium additives are right for you.

Spending

Depending on the type of magnesium supplement in question, these nutritional aids may 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 are taking magnesium supplements and experience these symptoms, talk to your doctor immediately.

Drug interactions

Magnesium supplements can sometimes interfere with other medicines and prevent them from being absorbed or used properly. If you are taking regular medicines, talk to your doctor about prescribing before adding a magnesium supplement to your diet.