Need more magnesium? Here are the different types and methods to add them to your diet

Magnesium is a mineral used by the human body for blood sugar control, blood pressure regulation, energy production, muscle and nerve function, bone development, relaxation, etc. If you don't have enough time, you may experience magnesium deficiency, symptoms such as fatigue, low appetite, and muscle cramps. However, this deficiency is relatively less, as most healthy individuals get enough magnesium in their diet.

Let's discuss magnesium, the different types, their benefits, and the food you can find.

What is magnesium?

Magnesium is a chemical element present in many foods and is an essential foundation in the body. What is magnesium effective on the body? Our bodies use magnesium to regulate blood pressure, bone development, muscle and nerve function and synthesize DNA. Although these are some of the most famous functions of magnesium in our bodies, the full importance of this mineral is hard to overstate.

Read more: Why You Should Use Magnesium to Increase Sleep

Knowing which foods have magnesium can help you make sure you have enough important minerals. Dairy products are often rich in magnesium and are one of many major sources of this mineral. While the exact amounts vary between them, legumes, nuts and seeds are another rich source of magnesium. Whole grains rich in fibers such as quinoa and chopped wheat, as well as leafy greens such as spinach and kale, contain a lot of magnesium.

Including more of these foods in your diet may help you maintain a better health and avoid magnesium deficiency. In some cases, these foods may not be enough or may not be practical. In this case, magnesium supplements may be able to fill the gap.

Add magnesium to your diet

If finding the right food is challenging, inconvenient or other issues, taking magnesium supplements may help you meet your body’s need for this mineral. Even if you don’t notice signs of magnesium deficiency, it’s also important to make sure you consume the recommended magnesium content.

Once you decide to include magnesium supplements, you may notice the many options available. These supplements come in various types, mainly distinguished by binding to magnesium or being used as carriers. For example, magnesium citrate is one of the most common types. This type is made from magnesium bonds to citric acid.

8 kinds of magnesium

As mentioned before, there are many types of magnesium supplements. Some people may absorb certain types more easily than others. Depending on the constraints of magnesium, these supplements may also have different health benefits and potential side effects. For example, most magnesium types have a degree of laxative effect.

Magnesium chloride

This type is produced by combining 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 heartburn and other problems caused by excessive stomach acid.

Magnesium citrate

Compared to other magnesium supplements, some people think that one of the most common types of magnesium is magnesium citrate. This type of laxative is strong enough to sometimes use high doses to treat constipation.

Magnesium lactate

Magnesium lactate is similar to other magnesium supplements. It also shows a more gentle hope for the digestive system compared to many magnesium types. This type is produced by combining magnesium with lactate.

Apple Magnesium Magnesium

Magnesium apples are formed by combining magnesium and malic acid. Some studies have proposed the idea that this type of magnesium supplement may have high bioavailability, but is not yet conclusive. Apart from potentially greater bioavailability, another potential privilege of this magnesium supplement is that it may have less impact on the digestive system. People who experience side effects from other types of magnesium may find this type of problem less.

Magnesium

This combination of magnesium between magnesium and fruit acid shows promise in several regions. Studies have shown that the importance of microorganisms unify the axial axis is related to feedback systems between the digestive system and mental health aspects. This study shows that magnesium containing magnesium may encourage better gut health, which can improve happiness. The high bioavailability of this magnesium type also makes it helpful in treating magnesium deficiency.

This type of laxative is believed to have less effect than other types. As a result, it may not be helpful in treating constipation.

Magnesium oxide

By combining magnesium with oxygen, this type of magnesium supplement has been studied on its potential impact on type 2 diabetes. The results of the study have always been paradoxical, but magnesium oxide supplements are also used for antacid and laxative properties. This magnesium may have lower bioavailability than other forms and is less effective in managing magnesium deficiency.

Magnesium sulfate

This type is also called Epsom salt, which combines magnesium with sulfur and oxygen. Some studies have shown the benefits of using magnesium sulfate to treat symptoms of acute asthma, migraine, depression and anxiety. Some of these studies depend on intravenous administration of magnesium sulfate. Further research is needed to understand the effects of magnesium sulfate supplements on these diseases.

Magnesium contains magnesium

Magnesium is made by combining magnesium with the amino acid taurine. Like other magnesium types, this magnesium can sometimes be used to treat magnesium deficiency, excessive stomach acidity and constipation. Some studies have shown that the potential for magnesium in cereals contributes to some cardiovascular treatment potential. This study was not conducted in humans and further research is needed to see how much effect translates.

Read more: 5 Best Magnesium Supplements for 2025

Disadvantages of magnesium absorption

While it is important to get enough magnesium in your diet, you want to avoid eating too much. Before you determine if a magnesium supplement is right for you, there are some potential drawbacks you may want to consider.

cost

Depending on the type of magnesium supplements in question, these dietary aids can become expensive.

Too much magnesium

Taking too much magnesium can lead to unpleasant side effects of overdose, which in extreme cases can be life-threatening risks. Eating too much magnesium can cause fatigue, muscle weakness, nausea and diarrhea. If you take magnesium supplements and experience these symptoms, talk to your doctor right away.

Drug interactions

Magnesium supplements can sometimes interfere with other drugs and prevent them from being properly absorbed or used properly. If you take regular medications, talk to your prescriber before adding a magnesium supplement to your diet.