Magnesium Mistake? How to Tell If You’re Taking the Right Type for Your Health

There’s no denying the importance of magnesium as an essential mineral our bodies need to function optimally. This powerhouse nutrient present in foods like spinach, avocado, almonds, and black beans plays a significant role in maintaining our overall health, especially for our muscles, bones, nerves, and blood sugar levels, according to the National Institutes of Health (NIH).

As pointed out by Richard Scanlan, MD, FCAP, clinical pathologist, and chairman of the College of American Pathologists (CAP) Council on Accreditation, “Magnesium is an element, much like sodium and calcium, which is crucial for keeping your body healthy. Magnesium is important for maintaining normal heart and lung functions and is also important for controlling blood pressure and other functions of the brain and nervous system.”

However, not all magnesium is created equal, particularly when it comes to supplements. Some people turn to such additional sources to keep their magnesium levels up. But as with any vitamin or mineral supplements, it’s imperative to choose the right kind. The wrong type might not only worsen stomach issues but also potentially lead to heart problems.

Janine Bowring, ND, a renowned naturopathic doctor with a substantial following on TikTok (@j9naturally), recently voiced her concern about certain magnesium supplements. In a video posted in July, she draws attention to magnesium stearate, a common ingredient found in some supplements.

“Your magnesium could contain magnesium stearate in it,” she warned. “Magnesium stearate is not magnesium. It’s a flow agent that they use to speed up production times.” Bowring further added that long-term effects of magnesium stearate on human consumption remain uncertain. Some side effects include heart palpitations and gastrointestinal complications such as gastric reflux.

Moreover, Bowring highlighted the importance of bioavailability – how well a supplement can be absorbed by the body – when selecting a magnesium supplement. She identified four types of magnesium – magnesium oxide, magnesium citrate, and magnesium malate – which she wouldn’t recommend due to their low bioavailability.

The ideal choice, according to Bowring, is magnesium bisglycinate. As she notes, “That glycine has that superior absorption.” As explained by MindBodyGreen, “On its own, magnesium has very low bioavailability. To be turned into a supplement, the mineral is paired with another organic compound that makes it easier for the body to absorb.”

Bear in mind that the daily recommended dose of dietary magnesium varies based on a range of factors, such as diet. However, the NIH’s guidance suggests most adults need about 320 to 420 mg.

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