What Are the Benefits of Magnesium, and Which Type Should I Take?

Dear Anonymous,

Magnesium is a critical nutrient, and we need it for our cells to function. Theoretically, we should get enough magnesium through our diet, but about half of US adults get the recommended amount. Some of the common reasons for taking magnesium supplements include: 

• Magnesium deficiency (due to factors like diet, medication, or GI conditions, including celiac and Crohn’s disease) 

• High blood pressure or blood sugar problems

• Bone loss (particularly in post-menopausal women) 

• PMS symptoms 

• Difficulty falling asleep

• Constipation

If you have a magnesium deficiency… One of the more absorbable forms will allow the body to process and use it. I would generally recommend: magnesium citrate and magnesium chloride, among others.

If you need a laxative effect… A less absorbable form like magnesium oxide will do the trick.

If you need to relax… You might consider magnesium glycinate. It contains the amino acid glycine, which may have a calming, anxiety-reducing effect. 

The individual forms of magnesium get promoted for all different reasons, but many of the claims are not supported by evidence. Ultimately, the most important thing is whether you absorb the nutrient in a form your body and cells can use.

Featured Expert

Dr. Melinda Ring - Director of the Osher Center for Integrative Health at Northwestern University