Which magnesium supplements are right for you?

Magnesium is an essential mineral required for strong bones and teeth, and it plays a crucial role in mood, brain health and cognition. Having adequate levels of magnesium ensures good attention span and focus. However, low magnesium (relative to calcium) will lead to long-lasting cramps and spasms. Severe hypomagnesemia will lead to cardiac irregularities and palpitations, as well as migraines and hypertension.

You can get magnesium from eating foods such as leafy greens, nuts and yogurt. However, with the acidification of soil, our crops are becoming magnesium deficient— meaning you may not get enough simply through diet. That is why supplements are incredibly useful for giving your body the necessary nutrients it needs. Unfortunately, people often buy the wrong kind of supplements after they’re told that “any will do.” But not all supplements are created equal. This quick guide may help you find the one that’s right for you.

■ Magnesium Oxide - This type of magnesium may cause stomach aches, bloating, diarrhea and a lot of gas. The magnesium breaks off from the oxide, but not enough to be impactful. In other words, your body doesn’t absorb as much magnesium.

■ Magnesium Citrate - Magnesium citrate is sold in tablets and liquid. This form is often called “saline” laxatives since it helps with digestion issues and bowel movements. Some research shows, however, that it may not absorb into the bones and brain as much. Magnesium citrate and oxide forms are perfect if you want to relieve constipation, but not for treating magnesium deficiency.

■ Chelated Magnesium - This slightly more expensive form of magnesium is bound to another thing (usually glycinate). Its formula is easily absorbed by the body. It reaches the brain and bones with more ease, making it a good supplement for magnesium deficiency.

Dear Pharmacist

BY SUZY COHEN

■ Magnesium L-Threonate - This chelated magnesium is found in high-quality formulas. It transports itself out of the gut and goes where it’s needed, especially the brain to help with attention span, relaxation and mood.

Make sure you know which magnesium supplements target what issues. Not all of them solve important problems like hypomagnesemia or chronic conditions that require more potent forms of magnesium. Talk to your doctor about which supplements are most beneficial for you. ■

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