Is your magnesium supplement right for you?
Magnesium is a critical mineral involved in hundreds of biochemical reactions in your body. It keeps your muscles and nerves working well, assists with building strong bones, helps turn food into energy, and supports your immune system. Yet despite its importance, not all adults get enough magnesium from food alone. In addition to a balanced diet containing magnesium rich foods, If you’re considering using a magnesium supplement for general health, it’s worth knowing which supplement option is right for you.
Magnesium needs and food sources
How much magnesium we need each day varies based on age and gender. For adult men, the recommended daily magnesium intake can reach 420 milligrams. For women, it is up to 320 milligrams per day.1
Magnesium is found in many foods. Leafy greens vegetables such as spinach and kale are some of the best sources. Other excellent sources include nuts, legumes such as beans and lentils, and wholegrains like brown rice and oats. Seafood, chicken and beef can all be good sources of magnesium.
Even with an adequate diet, some people are at increased risk of magnesium deficiency. This includes people with digestive disorders such as celiac disease and people with chronic diarrhoea.2 In these cases, a magnesium supplement can be an appropriate way to help support adequate intake alongside dietary changes.
Symptoms of magnesium deficiency range from early signs like fatigue, weakness and loss of appetite to more severe issues such as muscle spasms and abnormal heart rhythms.2
Types of magnesium: key differences
Magnesium supplements usually come in the form of magnesium salts bound to another element or amino acid. Some of the main forms of magnesium include magnesium citrate, magnesium glycinate, magnesium oxide and magnesium malate.3 The main difference between them is how well they are absorbed.
Magnesium citrate and magnesium glycinate are popular supplemental forms with both considered to be absorbable very well. Magnesium citrate can have a very mild laxative effect which for some people can be beneficial.3 Magnesium glycinate is popular because it is linked to helping support nervous system health.
Magnesium malate is also well absorbed and is generally gentler on the digestive system than other forms of magnesium.3
Magnesium oxide is very different to the other forms of magnesium because the magnesium is poorly absorbed. That’s why magnesium oxide is typically recommended for its strong laxative effect to help manage constipation or indigestion rather than being a first-choice supplemental form to help prevent dietary magnesium deficiency.3
Choosing between tablets, capsules and powders
Magnesium comes in several different forms such as tablets, capsules and powders. Which one is best? There is no best option as it comes down to what suits your lifestyle and preferences. They all will give your body additional magnesium.
Powders can be mixed into drinks and are generally well absorbed because there is no solid form to break down. Powders allow for flexible dosing but require a bit more preparation and sometimes have a noticeable taste which some people may not like.
Capsules can be a convenient option for people who dislike the taste of magnesium powder. Taking capsules also allows for straightforward and consistent dosing.
Tablets offer similar benefits to capsules making them easy to dose but require stomach acid for breakdown because they may contain binders to hold the tablet together. This means they can be a little slower to be absorbed. One downside is that they can be difficult for some people to swallow if too large.
When to take magnesium for best results
When it comes to taking a magnesium supplement, taking it consistently matters more than the exact time you take it each day. But there are some situations where it could offer a small extra benefit depending on what time you take it.
If you’re taking magnesium for energy and muscle support, then having it at the start of the day can help support energy production and activity throughout the day.
.No matter what magnesium form or product you choose, consistent use and a few weeks’ patience will reveal if magnesium is of benefit for you. As always, if you have special health considerations or are on long-term medication, talk with your healthcare professional before starting any new supplement.
References
1. Nutrient Reference Values for Australia and New Zealand. Magnesium https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium
2. Healthdirect Australia, Magnesium deficiency https://www.healthdirect.gov.au/magnesium-deficiency
3. Healthline, 10 Types of Magnesium https://www.healthline.com/nutrition/magnesium-types