![]() You may be at a greater risk if you have kidney disease or consume very large doses of this mineral. However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.Īlthough rare, magnesium toxicity can occur. Once you’ve reached adequate levels, your body will excrete any excess in your urine. Magnesium supplements are generally considered safe for most people. The amounts in different supplement formulations may vary, so check the label to ensure you take the most appropriate dose. The average recommended daily amount of magnesium for adults ranges from 320 mg for females and 420 mg for males ( 2). Specific populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence ( 2). However, a supplement may be worth considering if you cannot get enough magnesium from your diet. Magnesium is present in a variety of foods, including ( 2): Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. If you don’t have low magnesium levels, no evidence suggests a supplement will provide a measurable benefit. Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue. Based on the limited evidence, its benefits may not justify the cost for many people. ![]() Yet, this form is significantly more expensive than other magnesium supplements. One 2009 study of 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo ( 28). It’s easily absorbed and doesn’t have the strong laxative effects characteristic of other forms ( 28).Įarly research suggests it may promote heart health due to orotic acid’s unique role in the energy production pathways in your heart and blood vessel tissue ( 28, 29).Īs such, it’s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease. Magnesium orotate includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA ( 27). It may be more suitable for those who don’t tolerate other forms or need to take especially large doses. Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. Other studies likewise reveal that this form may help treat stress and anxiety, but more research is needed ( 14). In a study of 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate reported fewer digestive side effects than the control group ( 13). This may benefit people who need to take large doses of magnesium regularly or don’t easily tolerate other forms. Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types. It’s less popular as an over-the-counter dietary supplement. Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent ( 12). Magnesium lactate is the salt formed when magnesium binds with lactic acid. ![]() It’s mainly used to raise magnesium levels and treat constipation. Magnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. It’s occasionally marketed as a calming agent to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses ( 5). Due to its natural laxative effect, it’s also sometimes used at higher doses to treat constipation. It’s typically taken orally to replenish low magnesium levels. Magnesium citrate is one of the more common magnesium supplement formulations and can be purchased in stores worldwide.Ī small study of 14 male participants suggests that this type is among the most bioavailable forms of magnesium, meaning it’s more easily absorbed in your digestive tract than other forms ( 4). This acid is found naturally in citrus fruits, giving them their tart, sour flavor ( 3). Magnesium citrate is a form of magnesium that’s bound with citric acid. ![]()
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