

Thanks to a variety of health influencers touting its benefits on social media, magnesium is currently the second most popular supplement, right after Vitamin D and just before Omega 3. As with all supplements, this raises some questions. Who needs magnesium supplements and if so, what type, and what dose? Most importantly, what does your doctor think? While magnesium toxicity is rare, overuse can cause diarrhea, nausea, and stomach cramps.
Magnesium deficiency is not uncommon, especially in athletes and people with diabetes or illnesses that affect intestinal absorption, such as Crohn’s or IBS. Excess alcohol consumption and overuse of calcium supplements can also lead to magnesium deficiency. There are many types of magnesium, and you want to make sure you take the right kind, brand and dose. Supplements are not vetted by the FDA, but you can learn more about a product on the NIH’s Dietary Supplement Label Database.
Magnesium is the fourth most common element on Earth, making up 13% of the planet's mass, and the third most abundant element dissolved in seawater, after sodium and chlorine. Because it is highly reactive, magnesium easily combines with other substances. The types of magnesium listed below are named for the element or amino acid the magnesium is bound with. For example, magnesium oxide is a combination of magnesium and oxygen.
Magnesium | General Supplement | Constipation | Indigestion | Sleep & Relaxation | Brain Health | Heart Health | Energy | Bath & Lotion |
---|---|---|---|---|---|---|---|---|
Citrate | • | • | ||||||
Glycinate | • | • | ||||||
Oxide | • | |||||||
Malate | • | |||||||
Taurate | • | • | ||||||
Threonate | • | |||||||
Chloride | • | |||||||
Sulfate | • | |||||||
Carbonate | • | |||||||
Aspartate | • |
It’s usually best to get your nutrients, minerals, and vitamins from a healthy diet. These foods are rich in magnesium:
If you are interested in trying a magnesium supplement, be sure to talk to your doctor first. He or she can help you determine which one is best for you and at what dose. To find a doctor, click here.
This article first appeared in the January 2025 edition of the HealthPerks newsletter.
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