Magnesium Made Simple: 9 Types of Magnesium in an Easy-to-Print Chart, Side Effects, Which Kind Might Work Best for You and How Much You Can Take

There are so many kinds of magnesium available and each performs a different function for your body. So where does magnesium come from, why do you need it and how do you know which to take and when? At Wholly Holistic, we’ve researched and analyzed dozens of resources and created this guide to help you determine which magnesium may be best for you. We’ve even made a simple easy-to-print chart that you can bring to the store with you and/or take with you to your health provider.

So, let’s get started!

What is magnesium?

Magnesium is a naturally occurring mineral from our earth that is found in plants, water, grains, dairy, animals, and fish and is a basic requirement for your body to live. In fact, magnesium is so important that almost ALL life on earth needs it to live, even bacteria.

Where does magnesium come from?

Magnesium is the 8th most abundant element in the earth’s crust and is found in areas with large mineral reserves, such as seawater, salt lake brines, underground mineral salt deposits and so on. The mineral got its name from an area of Thessaly/Greece called Magnesia and can still be found in great quantities there.

What foods contain magnesium?

Because magnesium is required for nearly all plant and animal life to live, it is then found in almost all plant and animal life. So, most of the magnesium that your body needs can come from food and healthy beverages.

A few examples are:

Pumpkin seeds	Chia seeds	Almonds	Spinach
Kale	Carrots	Cereal	Soy milk
Black Beans	Edamame	Potatoes	Brown Rice
Yogurt	Bananas	Oatmeal	Kidney Beans
Salmon	Avocado	Broccoli	Apples

Some say that “the best foods” are the ones richest in magnesium: whole grains, leafy greens, low-fat dairy products, fruits, etc. If the bulk of what you are eating and drinking contains these types of foods, you’re likely getting all the magnesium you need.

Magnesium Supplements

We know that even with our best efforts with food, sometimes our bodies need more or different kinds of magnesium. In fact, according to the National Institute of Health, many people in the U.S. are low in magnesium.

A few examples of conditions or medications that are linked to a magnesium deficiency and therefore may benefit from a magnesium supplement are:

Celiac disease
Crohn’s disease
Chronic alcohol use
Insulin resistance or type II diabetes
Certain diuretic medications
Proton pump inhibitors, if taken long-term

The good news is that magnesium comes in multiple forms including capsules, powders, lotions, and liquids. Here we’ll talk about 9 types of magnesium, what they do, and side-effects.

Type of Magnesium

What It Does

A Few Cautions

Magnesium Citrate:

A compound of magnesium and citric acid, which is an osmotic laxative

Well absorbed by the digestive tract so a good option to help raise basic magnesium levels.

Helps with constipation. Found in over the counter laxatives.

Excessive magnesium citrate intake can lead to diarrhea, dehydration and electrolyte imbalance and laxative dependence.

Magnesium Glycinate:

A compound of magnesium and glycine, an amino acid with sleep-promoting effects.

Used for its calming effects to treat anxiety, depression, and to help conditions like restless leg syndrome, which helps improve sleep.

One of the more absorbable forms that tends to cause less digestive and laxative effects than other types of magnesium.

May cause the typical laxative side effects of magnesium including diarrhea, gastrointestinal irritation.

Excessive magnesium glycinate may cause kidney issues, nervousness, irritability, seizures, nausea, vomiting and diarrhea.

Magnesium L-threonate

A newer form of magnesium, it is a mineral salt consisting of magnesium bound to the amino acid L-threonic acid.

Used to support brain health, and may aid in the treatment of disorders like depression, Alzheimer’s, and memory loss. May also help with pain.

Because it is new, there is little research on the side effects. However, taking too much could lead to magnesium’s laxative effect, such as diarrhea, nausea, and abdominal cramps.

Magnesium Taurate

A compound of magnesium and taurine, a non-protein amino acid found in animal tissues.

Used to manage high blood sugar and high blood pressure as well as to aid in recovery after traumatic brain injury. May also lower anxiety.

Along with the typical laxative side effects of most magnesium, such as diarrhea, etc., taurate may lower blood sugar too much, leading to hypoglycemia.

Because taurine is often in caffeinated beverages, too much taurine may lead to cardiac effects and could be dangerous if taken together in excess.

Magnesium Malate

A compound of magnesium and malic acid, which is an alpha-hydroxy acid (AHA) found naturally in some fruits and vegetables.

Well absorbed by the digestive tract so a good option to help raise basic magnesium levels.

Sometimes used in pain relief in chronic conditions such as fibromyalgia; and to aid in chronic fatigue syndrome symptoms.

Magnesium malate is thought to cause less gastrointestinal side effects than other forms of magnesium, but taking it in excess may still lead to laxative effects.

Magnesium Oxide

The inorganic salt of magnesium formed with ions of magnesium and oxygen. When combined with water, it forms magnesium hydroxide and reduces stomach acid.

Used to help uncomfortable digestive symptoms, such as heartburn, indigestion, and constipation. Occasionally, used to treat migraines, headaches, and anxiety.

Because of its low absorption rate, it is not generally seen as the best magnesium option to raise basic magnesium levels, however, it is precisely because it is not well absorbed that makes it a good osmotic laxative.

Because of its laxative effect, magnesium oxide may lead to diarrhea, bloating, and other gastrointestinal upset.

Magnesium Chloride

A compound salt derived from the combination of magnesium with the mineral chloride, a naturally occurring element found in brine and seawater.

Used to treat heartburn, constipation, and can be applied topically to relieve muscle soreness. Generally considered an option to increase basic magnesium levels.

As an electrolyte, the mineral chloride functions to regulate blood pressure, blood volume, and fluid balance.

Magnesium chloride may have less of the general laxative effects widely associated with most magnesium but you may still experience diarrhea, bloating, and other gastrointestinal upset.

Magnesium Sulfate

A compound salt that is formed when magnesium is combined with sulfuric acid, which is an ion made of sulfur atoms and oxygen atoms.

Commonly known as Epsom salt, used by dissolving in water to treat stress and sore muscles.

Magnesium sulfate can also be administered via supplement as a laxative and in hospital settings to treat a variety of conditions such as pre-eclampsia, seizures, and cardiovascular issues, to name a few.

Along with the typical laxative effects of magnesium, magnesium sulfate dispersed via IV or injection may cause various reactions such as flushing, heart disturbances, weakness, low blood pressure, cold feeling, headache, and more.

Magnesium Orotate

A compound salt that is formed when magnesium is combined with orotic acid, which is derived from cow’s milk and other foods, and helps to carry magnesium to the cells.

Used to improve heart health by improving energy production, lowering blood pressure, and improving blood vessel tissue.

Magnesium orotate tends to have less laxative side effects than other types of magnesium, however, you may still experience some gastrointestinal upset.

Download Printable Magnesium Chart

How do I know if my magnesium levels are low?

One of the downsides of having low magnesium is that the symptoms are often easily explained away by other factors or health conditions, so diagnosis can be delayed. That said, there are a few warning signs you can look out for:

Fatigue	High Blood Pressure	Stiffness
Muscle Crams or spasms	Nausea	Weakness
High Blood Sugar	Headaches	Worsening Anxiety
Trouble Sleeping	Stiffness	Loss of Appetite

If low magnesium levels are left untreated, the symptoms become more serious and include seizures, personality changes, numbness, tingling and abnormal heart rhythms.

A blood test known as a serum magnesium test measures the level of magnesium in the blood. This test is somewhat limited, though. The serum test measures magnesium levels outside of the blood cell, however, magnesium resides primarily inside the blood cell. So, if the blood tested outside of the cell is low on magnesium then you can be fairly guaranteed that your levels are low because that typically means both the inside and outside of the blood cell is low in magnesium.

If the blood outside of your cells is normal, that’s when things get tricky. The magnesium outside of your cells may be fine, but inside your cells may be low. There is a lab test that checks intracellular (inside the cell) magnesium, however, it’s expensive and not typically covered under insurance.

Normal serum levels on the serum blood test are 0.7 to 1.0 mmol/L (1.4 to 2.0 meq/L).

Is it possible to overdose on magnesium supplements?

The short answer is, yes.

Unlike other supplements where overdose may not pose an overdose risk, excess magnesium can lead to a host of medical problems, including cardiac arrest. Hypermagnesemia, or magnesium toxicity, happens when you have too much magnesium in your system and/or your kidneys are not filtering out the magnesium in your body effectively. This is why people with kidney issues are at particular risk when taking magnesium supplements and should discuss any new magnesium regimen with their health provider first.

Some early signs of hypermagnesemia are diarrhea, nausea and vomiting, facial flushing, muscle weakness, and low blood pressure. If untreated and levels continue to rise, patients can experience loss of deep tendon reflexes, sinoatrial (SA) or atrioventricular (AV) node blocks, respiratory paralysis, and, eventually, cardiac arrest.

Too much magnesium from food usually doesn’t involve a health risk in people who are without kidney, renal or other issues. Magnesium supplements, however, can pose a risk of overdose.

So, how much can you safely take?

According to the National Institute of Health, here is the breakdown, per age and pregnancy status, of how much magnesium supplements you can take. Keep in mind, these numbers do not include the amount of magnesium you are getting from food, beverages, and other medications, just supplements.

Age	Male	Female	Pregnant	Lactating
Birth to 12 months	none established	none established
1-3 years	65mg	65mg
4-8 years	110mg	110mg
9-18 years	350mg	350mg	350mg	350mg
19+ years	350mg	350mg	350mg	350mg

Wholly Holistic Can Help

Now that you have learned all the basics about 9 types of magnesium, stop in to see us! At Wholly Holistic, we carry multiple types and forms of magnesium and can work with you to meet your health goals. Come on in, call or message us today to get more information and to schedule a health coaching appointment with one of our certified practitioners.

See you at the shop!