How to Choose the Right Magnesium Supplement

I interrupt your day to bring you the 411 on all things magnesium. It all started when I saw a post hating on one of my favorite magnesium supplements and a little verbal jousting that occurred over which supplement was the best of the best.

I realized there are many misconceptions about magnesium—when you should take it, how you should use it, whether you need it, and which form is best. Many people assume one supplement fits all, and because it says “magnesium” on the label, it will do what a proper magnesium supplement should do and address whatever symptoms magnesium should address. This simply isn’t the case.

There are many different forms of magnesium (some better than others), and the form of magnesium you choose should be tailored to whatever issue you’re having and whatever you want it to do for you.

Why Magnesium is so Important

Magnesium is involved in over 300 biochemical reactions in the body. It helps regulate your blood pressure and sugar, is involved in protein synthesis and energy production, helps your muscles and nerves function, makes other minerals and nutrients more bioavailable, and is essential for proper metabolism and your nervous system. Because of our stressful lifestyles, genetically modified foods, and diets, many people are deficient in this mineral.

Signs of Magnesium Deficiency

Any number of things can cause a magnesium deficiency: your diet, GMO foods, carbonated beverages, refined sugars (which cause magnesium to be excreted through the kidneys), stress, birth control, and other medications, to name a few. 

If you’re experiencing anxiety, depression, low thyroid function, muscle cramps, restless legs, migraines, headaches, insomnia, migraines, osteoporosis, insulin sensitivity (which plays a role in PCOS and diabetes), metabolic syndrome, inflammation, bone or muscle weakness, ADHD, mad chocolate cravings, raging PMS, seizures, heart issues, or literally 5,000 other things, you probably need a little mag.

If you’re unsure whether or not you need a magnesium supplement, you probably need a magnesium supplement.

What you shouldn’t do, though, is hit up your local Wal-Mart and hook yourself up with whatever is on their shelf. (Getting a supplement at Wal-Mart is never a good idea.) You also shouldn’t assume that all magnesium supplements are the same because they’re not. I know you’ll hear a science enthusiast tell you that magnesium is magnesium, but how it’s derived, processed, and what form it ultimately ends up in (when combined with other minerals or amino acids) varies.

Most Common Types of Magnesium

• Magnesium oxide is the form of magnesium found in many supplements, contains laxative properties binds to fatty acids, but is poorly absorbed by the body. Its low absorption (about 4%) causes the loose stools. Cheap supplements from cheap companies will most often contain this form of magnesium, but it is not generally considered a great source of supplemental magnesium.
  

• Magnesium glycinate is a chelated form of magnesium that’s highly bioavailable to the body. It’s used most often to correct magnesium deficiencies and might work best for someone whose deficiency is linked to a mitochondrial or genetic issue, athletes, or those who have trouble digesting fats and carbohydrates. Here are a few recommended brands:

  • Pure Encapsulations Magnesium Glycinate

  • Trace Minerals Magnesium Glycinate

  • Bulk Supplements Pure Magnesium Glycinate
    

• Magnesium carbonate is used widely to relieve gastrointestinal symptoms, such as heartburn, acid reflux, and constipation, by acting as an antacid and laxative. This might be an ideal source of magnesium for someone struggling to balance their stomach acid.

  • Bulk Supplements Magnesium Carbonate

  • Garden of Life Whole Food Magnesium

  • Pure Magensium Carbonate