Dr. David Orman

Magnesium is one of the most vital minerals in the human body, involved in over 300 enzymatic reactions. It supports everything from muscle function and nerve conduction to energy production, DNA synthesis, and heart rhythm regulation. Despite its importance, magnesium deficiency is common due to soil depletion, processed diets, stress, and certain medications. Symptoms of deficiency can include fatigue, irritability, muscle cramps, anxiety, and even irregular heartbeat.

Magnesium is often recommended for a wide range of health conditions including insomnia, high blood pressure, migraines, PMS, constipation, and anxiety. It also plays a key role in regulating calcium and potassium levels and supports bone health, making it essential for both structural and functional wellness. Because it’s involved in cellular detoxification, it’s also a favorite among natural medicine practitioners for aiding in liver function and reducing inflammation.

There are multiple forms of magnesium, each with different absorption rates and specific uses. Choosing the right type is key to getting optimal results. Here’s a breakdown of the most popular forms and what they’re best used for:

Types of Magnesium & Uses:

• Magnesium Glycinate – Best for anxiety, insomnia, muscle relaxation; highly bioavailable and gentle on the stomach.
• Magnesium Citrate – Ideal for constipation and bowel regularity; has a mild laxative effect.
• Magnesium Malate – Great for chronic fatigue and fibromyalgia; supports energy production.
• Magnesium Threonate – Enhances cognitive function and memory; crosses the blood-brain barrier.
• Magnesium Oxide – Used for acid reflux and short-term constipation; lower absorption but cost-effective.
• Magnesium Chloride – Well-absorbed and supports detoxification and metabolism; can be used topically.
• Magnesium Sulfate (Epsom salts) – Common in baths for muscle soreness, stress relief, and detox.
• Magnesium Lactate – Gentle on the stomach; good for those needing long-term supplementation.

Choosing the right magnesium form depends on your specific health goals. Always consult with a knowledgeable practitioner to determine the appropriate dosage and type for your needs.