(Courtesy of Parkview Pharmacy) There are many types of magnesium present in dietary supplements and food products. These include:
- Magnesium citrate
- Magnesium glycinate
- Magnesium chloride
- Magnesium lactate
- Magnesium malate
- Magnesium taurate
- Magnesium sulfate
- Magnesium oxide
Each type of magnesium has different properties. They can vary in terms of their medical uses, how easy it is for the body to absorb them, and potential side effects.
A person should seek the advice of a doctor or dietitian before trying a magnesium supplement since in high doses it can be toxic. Also, it can interact with some medications, such as antibiotics, and is unsuitable for people with certain underlying conditions, including kidney disease.
The recommended daily intake of magnesium is 400–420 milligrams (mg) for adult males and 310–360 mg for adult females. During pregnancy and lactation, a woman’s daily intake may increase to 400 mg.
Magnesium plays a crucial role in the body, regulating blood pressure and sugar. If your body does not have enough magnesium, taking more may offer benefits including: improving sleep quality, boosting mental health, easing muscle aches, helping quit smoking, boosting vitamin D absorption, supporting health during pregnancy and promoting bone health.
There is also some evidence magnesium may be useful as part of a treatment plan for the following conditions: migraine, asthma, anxiety/depression and diabetic neuropathy.
- Magnesium hydroxide (Milk of Magnesia) or magnesium citrate helps to relieve acid reflux and constipation.
- Magnesium sulfate may improve migraine headache especially menstrual migraine, asthma and arrhythmia.
- Magnesium glycinate may improve anxiety and bone health, help regulate blood sugar and ease PMS symptoms.
- Magnesium chloride may help with detoxifying the body, reducing aches and pains, relieving stress and anxiety and providing the muscles with energy.
- Magnesium oxide may help treat migraine and constipation, reduce blood pressure, improve blood sugar management, and decrease levels of stress.
What is chelated magnesium?
Chelated magnesium is a form of magnesium that has been chemically bonded to another molecule, typically an amino acid or another organic compound, to create a more stable and absorbable compound. This process, known as chelation, can improve the bioavailability of magnesium, making it easier for your body to absorb and use.
Food Sources
People can get more magnesium from their food. Dietary sources of magnesium are roasted pumpkin seeds, chia seeds, almonds, boiled spinach, legumes, and yogurt, milk and other dairy products. However, the body only absorbs around 30–40% of the dietary magnesium a person consumes.
