Which Type of Magnesium Is Right for Your Symptoms?

Magnesium is one of seven essential minerals that the body needs to function properly. Magnesium deficiency can cause a variety of health issues—and low magnesium is more common than you might think.

Learn the many ways magnesium supports overall health, and how to choose the right type of supplement if you need one.

One Mineral, Many Jobs

Magnesium plays a vital role in more than 300 biochemical reactions in the body, supporting heart health, bone density, metabolism, deep sleep, stress management and more.

As many as half of U.S. adults are magnesium-deficient, particularly older adults and women. Routine bloodwork doesn’t check magnesium levels, so it’s important to tell your doctor if you experience persistent muscle cramps, fatigue, nausea, insomnia, anxiety or depression. Common medications like proton pump inhibitors or diuretics and can also deplete magnesium levels.

Is Diet Enough?

Since the body doesn’t produce magnesium on its own, you must get it from food or supplements. The recommended daily intake for magnesium is:

• Men (19 – 51 years): 400 – 420 mg/day
• Women (19 – 51 years): 310 – 320 mg/day
• Pregnant Women: 350 – 360 mg/day
• Adults Over 51: Aim for the upper range for your gender

If your diet consistently includes enough magnesium-rich foods, you may get enough through diet alone. These foods include:

• Brazil nuts (250 mg per ½ cup)
• Cooked spinach (157 mg per cup)
• Pumpkin seeds (150 mg per ounce)
• Black beans (120 mg per cup)
• Almonds (80 mg per ounce)
• Dark chocolate (64 mg per ounce)
• Avocados, tofu, salmon, bananas, berries and more

Choosing a Supplement

Ideally, a balanced diet should meet your nutritional needs, but if your magnesium levels are low, supplements can be helpful—especially for those with digestive issues, dietary restrictions, or certain medications that interfere with magnesium absorption.

The good news is, while too much magnesium can lead to nausea, diarrhea, vomiting or cramping, you’d have to consume very high amounts of a magnesium supplement to experience toxicity. Magnesium deficiency is far more common than overdose, so it’s generally safe to choose the right supplement for your particular health needs.

Here’s a quick guide to common types of magnesium supplements and the symptoms they treat.

1. Magnesium Oxide

• Most common type in supplements
• Poorly absorbed
• Acts as a laxative

Not recommended for increasing magnesium levels.

2. Magnesium Citrate

• Great for relieving constipation
• Well-absorbed
• Easy on the stomach

Effectively raises magnesium levels. Great for relieving constipation.

3. Magnesium Glycinate

• Easily absorbed
• Less laxative effect
• Calming effects

Ideal for insomnia, anxiety and stress.

4. Magnesium Malate

• Easily absorbed
• Less laxative effect
• Can help relieve chronic pain

May be helpful for fibromyalgia and chronic fatigue.

5. Magnesium L-Threonate

• Well-absorbed
• Natural laxative
• May support cognitive function and reduce migraines

Shown to protect brain cells and memory with age.

6. Magnesium Taurate

• Easily absorbed
• May help regulate blood sugar and pressure
• Natural calming effect

Supports heart health and blood pressure.

7. Magnesium Orotate

• Well-absorbed
• Low laxative effect
• May improve athletic and heart performance

Enhances energy production and cardiovascular function.

Related Links

University Hospitals has a network of primary care providers at convenient locations across the region. Our experts have the knowledge and experience to diagnose and treat a wide range of conditions.