Magnesium is a multitasking workhorse, working behind the scenes to keep the body running smoothly. In fact, its effects are so encompassing that this mineral participates in over 300 metabolic reactions, everything from metabolizing glucose and muscle health to mood and bone strength.

What makes magnesium so special is its role in cellular activity. Mitochondria is the cell’s energy provider, producing ATP (adenosine triphosphate) to fuel cellular processes. However, magnesium is required for ATP to actually work. Without sufficient levels of magnesium, ATP becomes biologically inactive.

Are You Getting Enough?

Unfortunately, many of us don’t get enough magnesium in our diets: roughly half of Americans fall short of the recommended intake. And the effects of low magnesium can be surprisingly debilitating to our health, including type 2 diabetes, heart disease, osteoporosis, and migraines.

Here is the recommended daily value of magnesium based on our age and gender:

Thinking you might be deficient? Here are some tell-tale signs your body isn’t getting enough magnesium:

• Muscle cramps and twitches
• Chronic fatigue
• Trouble falling or staying asleep
• Anxiety or feeling “wired but tired”
• Headaches or migraines
• Irregular heartbeat
• Chocolate cravings

Some good news is that you can eat your way toward your ideal magnesium level by adding magnesium-rich foods like green leafy veggies, nuts, seeds, and whole grains to your diet.

However, it’s unlikely foods will provide all the magnesium that you need.

And to complicate matters, various forms of magnesium have different effects on our metabolic functioning. But if you take enough milligrams per day overall, you’re on the right track toward healthy cellular activity and metabolic functioning.

This is where supplements come in: they’re an effective way to help bridge the gap while targeting specific concerns with our body.

Understanding Magnesium Compounds

Each supplement form of magnesium behaves a bit differently in the body, which is why we’re breaking down the main types you see on the shelves at your grocery store via their general benefits.

Let’s start with magnesium’s main benefit…

Digestive Issue Relief

Magnesium Citrate:

Magnesium citrate is among the most popular, because it’s a highly absorbable compound that’s easy on the gut. It’s considered an osmotic laxative, which is a natural way for the body to draw water into the intestines without the cramping sensation, unlike other laxatives.

Other uses include boosting low magnesium levels and helping to lower anxiety, though more research is needed.

Sources: You can enrich your diet in magnesium citrate by combining multiple ingredients like magnesium-rich salmon with citrus fruits. This will give you a head start with about 60mg of magnesium per serving, and hopefully improved regularity. (Here’s a delicious recipe for rosemary & lemon salmon to get you on your way.) As a supplement, magnesium citrate is often taken in tablet or liquid form, typically in doses of 100 to 300mg. Due to its laxative effect, start with a low dose and increase as needed.

Magnesium Lactate:

Magnesium lactate is gentle on the stomach and well absorbed, so it’s a good option for people who can’t tolerate other supplements or need higher doses for chronic constipation. Other uses indicate it might help promote a feeling of calm and relaxation, but evidence is limited.

Sources: Magnesium lactate also isn’t found in a particular food, but is used as a food additive in flours and dairy products to fortify foods and regulate acidity. Lactic acid alone is naturally found in fermented foods and some cured meats, so some soy-glazed almonds can provide about 80mg of magnesium lactate.

As a supplement, magnesium lactate is often available in capsule form, with dosages from 80 to 300mg.

Magnesium Oxide:

Magnesium oxide can relieve heartburn and indigestion, and its laxative effect is useful for constipation. Though some people use it to increase magnesium levels, it’s poorly absorbed in the body, making it less effective than magnesium citrate and other magnesium compounds.

Other uses include helping to relieve migraines and reducing high blood pressure. For example, 500 mg daily has been shown to help reduce migraine frequency and lower blood pressure, a finding replicated in small studies.

Sources: Magnesium oxide can only be found in supplement tablets. For constipation, the recommended dosage is 500 mg tablets, taken 2 to 4 times daily, accompanied by plenty of water. Because magnesium oxide can cause loose stools, it’s best to start with a smaller dose.

Boosting Magnesium Levels

Magnesium Chloride:

Magnesium chloride is highly bioavailable and dissolves easily in water. Because of its water solubility, it’s mainly used to raise magnesium levels to recommended levels.

Like other forms of magnesium, other uses include easing constipation or indigestion issues. It’s also common in salt baths to soothe muscles (similar to Epsom salts, or magnesium sulfate), though evidence of skin absorption is limited.

Sources: Since chloride comes from table salt and seawater, you can pair it with some seasoned bitter greens at 75mg, or roasted and salted pumpkin seeds at 150mg. But the most common way to absorb magnesium chloride is via tablets or liquids. Typical doses have 100–300 mg of magnesium.

Magnesium Malate:

Magnesium malate combines magnesium with malic acid. It’s highly bioavailable, making it a quicker fix to correct low magnesium levels than other magnesium compounds, like magnesium oxide.

Other uses include helping to relieve chronic fatigue or fibromyalgia symptoms, but more research is needed. Also, small studies hint it may help with muscle pain and tiredness. This compound also has a mild laxative effect.

Sources: Typical supplements range from 100 mg to 500 mg and can be tolerated up to twice daily without issue. While magnesium malate itself isn’t in foods, malic acid is abundant in fruits like apples and grapes. So consider making a marinated kale, apple, and almond salad, which will naturally provide 125mg of magnesium to your diet.

Brain, Sleep & Emotional Health

Magnesium L-Threonate:

Magnesium L-threonate has been shown to increase magnesium levels in brain cells, which, in turn, supports cognitive function and mood. Reported benefits include improved memory and learning, and relief from mild depression and age-related memory loss.

Sources: Magnesium L-threonate is a synthetic compound derived from vitamin C metabolism (threonic acid). Typical supplements range from 1,000 to 2,000mg, which seems high but yields only 60 to 120 mg of magnesium. Most people prefer taking it in the evening to support sleep and memory.

Magnesium Glycinate:

Magnesium is paired with glycine, a calming amino acid that’s highly absorbable and gentle on our digestive system. Magnesium glycinate is popular for its established relaxation benefits, with studies showing that it can aid in reducing anxiety and improving mood and sleep quality. It’s a good general-purpose supplement when you want magnesium plus a bit of extra calm.

Sources: Glycine is found in protein-rich foods like fish, meat, dairy, and legumes, foods that also tend to have adequate magnesium counts. For supplemental dosing, it’s most widely available in 200 to 400mg capsules. Because it’s so gentle, many people take it nightly to help with their sleep.

Cardiovascular health

Magnesium taurate:

Research on magnesium taurate suggests both magnesium and taurine, an amino acid, support healthy blood sugar and blood pressure levels. Animal studies showed magnesium taurate significantly lowered high blood pressure. Though human data is limited, this form is also touted for promoting heart health.

Sources: Taurine is found in animal proteins, especially in meat and seafood. By eating lean meats, fish, and dairy, you can support your taurine intake. You can couple that with magnesium-rich foods to boost its effects. For supplements, a typical dose is 1,000–2,000 mg of magnesium taurate per day, which provides about 250mg of magnesium.

Crib Notes on Magnesium

Indisputably, we all need enough magnesium in our diets to support the proper functioning of our bodies. For my needs, I find magnesium L-threonate and magnesium glycinate to work well with my diet and health goals for reducing brain fog and getting better sleep. With supplements and eating foods like salmon, lentils, and eggs, I can easily reach my essential magnesium needs of 320mg a day.

But the choice of which magnesium form is yours and your healthcare provider’s decision to make. And here’s a tip: if your stomach or digestive system is sensitive, consider reducing your overall magnesium intake or trying gentler forms like magnesium lactate or glycinate.

Keep these points in mind as you make your supplement selection, but be sure to consume lots of magnesium-rich foods, too.

• Promote digestive regularity with magnesium citrate or lactate
• Effectively raise low magnesium levels with magnesium chloride or malate
• Support heart and blood sugar health with magnesium taurate
• Target the brain and memory with magnesium L-threonate
• Reduce anxiety and improve sleep with magnesium glycinate