- Magnesium citrate: Easily absorbed, good for mild constipation
- Magnesium glycinate: Gentle on the stomach, calming effect
- Magnesium oxide: High dose, but less absorbable
Tips for safe supplementation:
- Start with a low dose (100–200 mg/day)
- Take it with food to avoid stomach upset
- Avoid taking it with calcium at the same time—absorption can interfere
- Do not exceed 350 mg/day from supplements unless under medical supervision
Signs of Too Little or Too Much Magnesium
Low magnesium can cause:
- Muscle cramps
- Fatigue
- Irritability
- Irregular heartbeat
Too much magnesium, especially from supplements, can lead to:
