The most tolerable magnesium supplements are generally magnesium glycinate, malate, and citrate, as they are well-absorbed and gentle on the stomach, unlike poorly absorbed forms like oxide, which often cause digestive issues. Magnesium glycinate is particularly noted for being calming and less likely to cause diarrhea, making it a top choice for routine supplementation and sleep support, while malate is good for energy, and citrate is effective but can act as a laxative at higher doses.
Although the risk of acquiring too much magnesium from food is low among healthy people, high doses of magnesium from dietary supplements or medications can cause diarrhea, nausea, and abdominal cramping.
Magnesium glycinate, magnesium orotate, and magnesium taurate are especially beneficial for heart health. These forms help regulate heart rhythm, support healthy blood pressure, and provide energy to heart cells.
Magnesium bisglycinate is one of the purest forms of magnesium. It is very well absorbed and tolerated. This form of magnesium has very high absorption into the body to help eliminate what causes muscle cramps, works very fast and has virtually no gastrointestinal side effects. Do you suffer from leg cramps at night?
Ultimately, it depends on your individual needs and tolerance. Both magnesium citrate and magnesium glycinate may support muscle health and cramping when dietary intake of magnesium is inadequate. However, some people prefer magnesium glycinate due to its gentler effects on digestion and calming properties4.
However, if you ingest high doses of any magnesium supplement, you might experience side effects, such as diarrhea, gastrointestinal irritation, nausea, vomiting and worse. If too much magnesium builds up in your body, as can happen if you have kidney disease, you can have serious side effects.
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
Magnesium for Energy Production and Fighting Fatigue
Magnesium can also reduce feelings of stress, which can drain energy reserves. Best Time to Take: Morning or early afternoon. Taking magnesium in the morning with breakfast or in the early afternoon helps you take advantage of its energizing effects.
Magnesium glycinate is an organic magnesium salt formed with the amino acid glycine, as opposed to citrate. Benefits: Like other forms, magnesium glycinate supports whole-body health—including bone, heart, muscle and nerve health.
Occasionally, a high dosage of magnesium from supplements or medications can cause mild symptoms of an overdose, including diarrhea, nausea, and stomach cramps. The following forms of magnesium are most likely to cause these symptoms: magnesium carbonate. magnesium chloride.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
Magnesium Taurate
This form may support cardiovascular function and lower blood pressure, making it ideal for those with heart concerns.
This form of magnesium is easily absorbed without causing digestive upset†. It is gentle on the stomach and less likely to cause diarrhea compared to other forms of magnesium†. Magnesium glycinate is often recommended for general magnesium supplementation†.
Foods high in magnesium are leafy greens, legumes, nuts, seeds and whole grains. A doctor can check your magnesium levels by a blood or urine (pee) test. If you have low magnesium levels, your doctor may recommend taking a supplement.
Magnesium and Zinc
Researchers have found that high doses of zinc supplements can decrease magnesium absorption and affect magnesium balance in the body, regardless of calcium intake.
If you're not sure where to begin, magnesium glycinate is an excellent place to start for sleep and anxiety. For sharper thinking or brain-based anxiety, try magnesium L-threonate. And for calming both your mind and body, magnesium taurate offers a gentle, heart-centered approach.
Some people on social media say they feel groggy or hungover the day after taking magnesium supplements for better sleep. This could mean you're taking too much, but other factors may be at play.
Magnesium deficiency
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
It's also an ingredient in some OTC antacids and laxatives. Magnesium is a natural mineral, but it can still interact with other medications and supplements. Magnesium can lower the absorption of bisphosphonates, some antibiotics and antiviral medications, and gabapentin (Neurontin) if they're taken together.
Signs of more severe magnesium toxicity (when your magnesium is too high) may include:
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
You should avoid taking magnesium glycinate with certain antibiotics (tetracyclines, quinolones), bisphosphonates, diuretics, and proton pump inhibitors (PPIs) due to absorption issues or mineral imbalance; also, separate it from high-dose calcium and zinc supplements, and high intake of alcohol/caffeine, but always consult your doctor for personalized advice, especially if on prescription meds.