Which Type of Absorbable Magnesium Supplement is Best?

Magnesium is the eighth most abundant element in the universe. It makes up 2% of the Earth’s crust, and it’s found in every cell of our bodies.

But even with how common magnesium is, many people struggle to get enough absorbable magnesium from foods they eat. In fact, it’s estimated that 60% of adults don’t get enough magnesium through their diet.¹ This is because the average American diet provides only about half of the magnesium we need.²

And if your body doesn’t have enough magnesium, many areas of the body are affected.

Magnesium is a nutrient level I frequently check on my patients. And if it’s found to be low, a magnesium supplement is needed while we work to figure out the cause of the deficiency. But the issue is that not all magnesium supplements are created equal – especially when it comes to how well they’re absorbed by the body.

So if you’ve been advised to begin an absorbable magnesium supplement or you want to make sure you’re taking the right one, you’re in the right place! 

Why Your Body Needs Absorbable Magnesium

Magnesium is one of the most common elements in the body. Our bodies need it to keep different body systems running smoothly. In fact, magnesium is needed for over 300 processes in the body.

Without magnesium, we couldn’t survive.

And while I won’t list out all 300 functions of magnesium, here are just some of the reasons our bodies need absorbable magnesium:³

• Have bowel movements
• Keep the heart pumping at a steady beat
• Control blood sugar
• Regulate blood pressure
• Maintain strong bones
• Keep nerves and muscles functioning

Who is At Risk of Low Magnesium?

Because over half of Americans don’t get enough magnesium from their diets, many people are at risk of having low magnesium levels (hypomagnesemia).¹

However, there are certain types of medical conditions and other medications that can increase the risk of having low magnesium. 

Conditions of the Stomach and Intestines

When we eat food or take a supplement, any vitamins, minerals, or other nutrients are absorbed through our gastrointestinal (GI) tract. This is made up of our stomach and our intestines. 

From there, nutrients like magnesium move into the rest of the body for use. So any issue with absorption in the GI tract can cause less magnesium to be absorbed. 

Some conditions include:³

• Crohn’s disease
• Celiac disease
• Regional enteritis (inflammation of the small intestine)

Those who have had surgeries like gastric bypass or removal of a part of the GI tract (particularly the small intestine) are also at risk of having low magnesium levels.³

Type 2 Diabetes 

Type 2 diabetes is also linked to an increased risk of magnesium deficiency. 

With type 2 diabetes, sugar levels are higher in the blood and in the kidneys. The body responds to this by increasing urine production to get rid of the extra sugar. And by doing this, more magnesium is also lost through the urine.³

Increased Age

As we age, we tend to get less magnesium from our diets, absorb less magnesium in the GI tract, and lose more magnesium in the urine. Plus, older adults are more likely to have chronic medical conditions or take medications that cause low magnesium.³

Certain Medications

Many medications have been linked to low magnesium levels. Some of the most common types of medications include:⁴

• Diuretics (water pills) – used to treat conditions like heart failure and high blood pressure
• Proton pump inhibitors – used to treat acid reflux
• Certain antineoplastic drugs – used to treat cancer
• Certain immunosuppressant medications – used to treat autoimmune conditions 

So if you’re at an increased risk of having lower magnesium levels, it may be time to consider a magnesium supplement – particularly one that’s easily absorbed.

Are There Different Types of Magnesium Supplements?

If you’ve started to look into the different types of absorbable magnesium supplements, you’ve probably noticed that there are a ton of different ones. 

Why is this?

In the body, magnesium doesn’t like to travel alone. Instead, it likes to bind to other molecules. This is why you’ll see magnesium referred to by a variety of names. 

The different types of magnesium supplements include:

• Magnesium glycinate
• Magnesium sulfate
• Magnesium threonate
• Magnesium taurine 
• Magnesium citrate

Not all forms of magnesium are created equal. And one of the big differences between these types of magnesium is how well they’re absorbed by the body – which is also called bioavailability. 

Magnesium Citrate: Easily Absorbable Magnesium

Magnesium citrate is a form of magnesium that’s highly absorbable by the body.⁵ This compound is a combination of magnesium and citric acid. Citric acid makes it easier for your body to absorb and use magnesium.

There are many foods that are sources of magnesium citrate. Some of these foods include pumpkin seeds, dark chocolate, and spinach. But if you aren’t able to get enough absorbable magnesium through your diet or if you have a condition that increases your risk of magnesium deficiency, a supplement may be needed. 

Benefits of Absorbable Magnesium Supplementation

If your health care provider recommends that you begin supplemental magnesium, you can expect many different benefits. 

Magnesium helps your body make different hormones and chemicals. One of the hormones it helps to make is melatonin, which is needed to help us fall asleep.⁶

Absorbable magnesium also helps to regulate certain chemicals in the brain like serotonin and dopamine. These are important for helping to control our moods and emotions.⁷

Additionally, studies have shown that magnesium supplementation helps to reduce blood pressure, improve cholesterol, and decrease the risk of heart disease due to its antioxidant effects.⁸

Choosing to specifically take magnesium citrate has been shown to have additional benefits. 

Benefits of Magnesium Citrate

Because of the structure of magnesium citrate, it’s been found to be especially beneficial at addressing some of the most bothersome conditions.

Conditions that magnesium citrate helps with include:

• Bone health and protection: Studies have shown that magnesium citrate supplementation helps improve bone density and reduce the risk of osteoporosis (thinning of the bones). Magnesium is required for calcium absorption and metabolism, which is essential for bone health.⁹
• Migraine headaches and muscle pain: Magnesium citrate helps to calm the nervous system, which can help improve migraine headaches and muscle pain. It does this by blocking pain signals, improving blood flow to the brain, and elevating serotonin (your brain’s feel-good chemical).¹⁰⋅¹¹
• Constipation: As a natural muscle relaxer, magnesium citrate helps with constipation. When dosed correctly, magnesium citrate relaxes the muscles of the intestines, allowing for easier passage of stool.¹²

How Much Magnesium Citrate Should You Take?

The amount of magnesium citrate you take each day may vary based on your age, sex, and certain medical conditions. But in general, your total intake of magnesium should be around 300-400 mg a day.

This includes what you get from the foods you eat as well as from any dietary supplements. You can see how much absorbable magnesium is in your magnesium citrate supplement by reading the label. 

It’s possible to take too much absorbable magnesium. Doing so can cause unpleasant side effects and even harm your body.

Side Effects of Magnesium Supplementation

Taking too much magnesium can cause many different side effects. Starting with a low dose of absorbable magnesium and slowly titrating up is the best way to avoid side effects, but sometimes they still happen. Side effects of magnesium supplementation include:³

• Flushing
• Low blood pressure
• Impaired reflexes
• Stomach pain
• Diarrhea
• Increased gas
• Nausea
• Vomiting
• Imbalance of other electrolytes including calcium and potassium

If magnesium levels in the blood get too high, it results in a condition called hypermagnesemia. Although it’s quite uncommon, this condition is serious and life-threatening. 

Taking magnesium may also interfere with the absorption of certain medications like:

• Fluroquinolones (a type of antibiotic)
• Statins (used to treat high cholesterol)
• Certain diabetes medications

Because of this, it’s important to always speak with your health care provider before starting any supplement.

Are You Interested In Starting A Magnesium Supplement?

If you’re interested in starting an absorbable magnesium supplement or if you feel you may have a magnesium deficiency, it’s important to talk to your health care provider first.

A magnesium deficiency shouldn’t be ignored, and picking the right supplement is the key to proper treatment. It’s also important to figure out why your magnesium levels are low in the first place. 

Magnesium is one of the many nutrients checked as a part of the Optimization Consultation at Noble Functional Medicine. This comprehensive health evaluation goes above and beyond your yearly basic labs and physical. 

Testing evaluates nine different areas of your health to help check for certain illnesses but to also get to the root cause of any symptoms or illnesses you have. So if you’re found to have low magnesium levels, you’ll work directly with me, Jenn, to come up with a plan just for you.