Magnesium, the essential mineral that has been overlooked for long, is finally having its moment. From providing better sleep to boosting cardiovascular health, magnesium plays multiple roles. When the diet falls short, people turn to magnesium supplements. But guess what? Most of us are taking magnesium supplements the wrong way, says Dr. Amy Shah, a double-board-certified doctor and wellness expert trained at Cornell, Harvard, and Columbia, who specializes in food allergies, hormones, and gut health. She has explained the different types of magnesium supplement and their benefits. Magnesium is back in vogue
“There’s a lot of interest in magnesium these days,” says Dr. Shah.
“Why the interest? Well, there have been recent studies that looked at brain health in women being better with a 41% increase in magnesium levels over baseline,” she explains, in a post shared on Instagram. The recommended daily amount of magnesium is 320 milligrams (mg) a day for women and 420 mg a day for men. Some of the key roles of magnesium in the body include:
- Energy production
- Muscle function
- Maintains healthy brain function
- Strengthens bones
- Balances blood sugar
- Supports heart health
- Reduces inflammation
- Helps in protein synthesis
- Aids DNA and RNA production
- Supports electrolyte balance
Types of magnesium and their uses
Magnesium glycinateGood for: Stress, anxiety, and potentially sleepUsed for: Decreasing cortisol, reducing anxiety, and improving sleepAbsorption: HighBest for: Women in perimenopause, people with anxiety, stress, and those needing relaxation supportDr. Shah reveals that she takes one magnesium glycinate every night.Magnesium 1-threonateGood for: Brain function, attention, memoryUsed for: Improving memory, focus, and cognitive function by crossing the blood-brain barrierAbsorption: Very highBest for: People looking to support brain function and memoryMagnesium sulfate (salts)Good for: Muscle relaxation, detox, stress reliefUsed for: Reducing muscle soreness, relieving stress, and detoxifying the bodyAbsorption: Low when ingested, higher when topicalBest for: Relieving sore muscles and stress, not great to be taken in oral formMagnesium taurateGood for: Heart health, blood pressure regulationUsed for: Supporting cardiovascular function, regulating blood pressure, and calming the nervous systemAbsorption: ModerateBest for: People with cardiovascular concerns or those who want blood pressure regulationMagnesium citrate Good for: Constipation, muscle cramps Used for: Promoting bowel movements (mild laxative), relieving muscle cramps Absorption: Moderate Best for: People with digestive issues looking for occasional constipation reliefMagnesium malateGood for: Energy production, muscle fatigue, fibromyalgiaUsed for: Boosting energy levels, reducing muscle pain, and managing chronic fatigueAbsorption: HighBest for: People with muscle fatigue, fibromyalgia, or those looking for an energy boostMagnesium oxideGood for: Constipation, digestive healthUsed for: Primarily as a laxative and for relieving digestive issues like acid refluxAbsorption: LowBest for: Short-term digestive relief, less useful for addressing magnesium deficiencyThe best way to get magnesium
Dr. Amy Shah also spoke about the best way to get adequate magnesium in your body. And guess what it is? Diet. “The key factor I want to drive home is that you want to increase your magnesium levels in your diet first and foremost. Everything else is a bonus after that,” she said. You can add nuts, seeds, leafy greens, whole grains, and beans to your diet to get sufficient magnesium.
