Magnesium works with a vital energy-storage molecule called ATP (adenosine

triphosphate) to provide your body with energy—indeed, ATP can’t operate without
magnesium. And as for those 300 biochemical functions? They, too, are crucial, from
building and maintaining healthy bones to transporting calcium and potassium to
cell membranes in a process that’s critical to nerve function, normal heart rhythm
and muscle contraction. What’s more, magnesium naturally supports good digestion
and cognitive health. In other words, ensuring you’re getting enough of “the mighty
mineral” should soar to the top of your health to-do list. (According to the NIH,
males between 31 and 50 should get 420 mg per day, women in the same age group
should receive 360 mg daily, and nursing mothers should aim for 320 mg.)

Besides piling your plate with magnesium-rich foods—cashews, black beans, edamame,
and oatmeal are also savvy choices—you may elect to start taking magnesium
supplements. But from magnesium citrate to magnesium taurate, it can be challenging
to make a decision that will be most advantageous to you and your situation. In
addition to consulting with your primary care physician or naturopath, here’s a
brief breakdown of 7 of the different types of magnesium to aid you in your
efforts:

1. Magnesium chloride
Perhaps the most popular magnesium supplement on the market, magnesium chloride—
which is extracted from brine or ocean water, and is argued to be the most
effective form of dietary supplementation—organically encourages sleep, digestion,
bone health and a sense of calm (both mental and physical). That said,
supplementing with this form of magnesium may cause diarrhea.

2. Magnesium sulfate
Sound familiar? If you, too, are the sort of person to read the fine print on
everything from cereal boxes to bath products, chances are magnesium sulfate will
remind you of bath time. Otherwise known as Epsom salts, magnesium sulfate has long
been a boon for athletes—or, really, anyone with sore muscles; it’s also widely
known for its laxative effects.†

3. Magnesium citrate
Citrate might sound familiar too—consider it an erudite way of saying that it’s
derived from citric acid (in this case, magnesium salt is obtained from the citrus
acid). With excellent bioavailability—that is, the efficacy with which a substance
is absorbed and used by the body—it’s no wonder magnesium citrate one of the most
highly recommended magnesium supplements by health professionals. Often used to
naturally support digestion—specifically, to alleviate constipation and acid
indigestion—it’s also, bonus points, easy on the wallet. However, it may lead to
dehydration (and the imbalance of minerals that arrives with this), in that it
pulls water into the intestines.

4. Magnesium oxide
With lower levels of bioavailability than its other iterations—that is, it scores
only 4 percent, while magnesium citrate has a bioavailability of 90 percent—
magnesium oxide is found in Milk of Magnesia and similar products, and, as such,
organically encourages improved digestion.†

5. Magnesium glycinate
Feeling stressed? This may be the form for you. While magnesium in its many
different forms has been shown to naturally support muscle relaxation, magnesium
glycinate might just take the cake (to note: the amino acid glycine is known for
the calming impact it can have on the mind and body).† Additionally, it has optimum
bioavailability and, unlike some of its kin, isn’t known for its laxative
properties.

6. Magnesium orotate
Those searching for supplements that may organically encourage heart health might
give this type a try. With its inclusion of orotic acid (formerly known as B13),
it’s also a favorite among athletes, given that it may naturally support the repair
of tissues, as well as enhanced stamina and performance.† This is partly reflected
in its price tag: Magnesium orotate often comes with a heftier fee than, say,
magnesium oxide or citrate.

7. Magnesium L-threonate
Dubbed a “breakthrough” supplement by some, magnesium L-threonate possesses not
only good bioavailability but also the potential to improve cognitive functions,
with the National Institutes of Health reporting that memory deficits—particularly
short term memory loss caused by chronic pain—may be just one of the potential
benefits of this form of magnesium. This is encouraging news, especially when
considered with other research, including a 17-year study that followed more than
1,000 Japanese people over the age of 60; those who consumed more than 200 mg per
day were 37% less likely to develop any type of dementia. In the interim, magnesium
L-threonate may sharpen your wit and ability to remember an acquaintance’s name—
just as it may remind you to eat your legumes: A mere cup of black beans will give
you 120 mg of the magical mineral, possibly leaving you feeling just as mighty.

†These statements have not been approved by the Food and Drug Administration. These
products are not intended to diagnose, treat, cure or prevent disease.