What is the Best Magnesium with no Side Effects?
With magnesium depletion in our soils at an all time high, most of us choose to supplement this vital mineral. But not all magnesium supplements are created equal.
Some types of magnesium can cause side effects such as stomach upset and diarrhea. Others may interact with medications you are taking. That's why it's important to choose the right type.
In this article, we'll take a close look at various types of magnesium supplements you might find in your local health food store. We'll also focus on Nano Magnesium, a form that's shown to be highly effective with fewer side effects than others.
Which Type of Magnesium has the Fewest Side-Effects?
The table below provides a comprehensive overview of the most commonly used types of magnesium in supplement form.
Each type is evaluated based on its common uses, potential side effects, and bioavailability—how well it's absorbed by the body.
Pay close attention to Nano Magnesium, as it stands out for its high bioavailability and fewer reported side effects, making it a great option for many users.
|Common Uses||Potential Side Effects||Bioavailability|
|Magnesium Citrate||Digestion, Constipation||Stomach cramps, Diarrhoea||High|
|Magnesium Oxide||General Supplementation||Harsh on stomach, Low absorption||Low|
|Magnesium Glycinate||Muscle Relaxation, Better Sleep||Mild headaches||High|
|Magnesium Chloride||Detox, Muscle Function||Stomach upset, Diarrhoea||Moderate|
|Magnesium Sulfate||Short-term laxative, Epsom salt baths||Overdose risks, Not for long-term use||Low|
|Magnesium Taurate||Cardiovascular Health||Rarely reported side effects||Moderate|
|Magnesium Threonate||Brain Function, Memory||Limited data on side effects||High|
|Magnesium Lactate||Digestive Aid||Stomach upset||Moderate|
|Magnesium Aspartate||Energy Production||High doses can be toxic||Moderate|
|Magnesium Malate||Chronic Fatigue, Fibromyalgia||Rarely reported side effects||High|
|Magnesium Orotate||Cardiovascular Health||Limited data on side effects||Moderate|
|Nano Magnesium||General Supplementation||Fewer reported side effects||Highest|
What Side-Effects Can Magnesium Supplements Cause?
Magnesium is an essential mineral, but taking too much can cause side effects. To understand why, it's helpful to delve into the underlying science.
Gastrointestinal Side Effects
- Diarrhea: Magnesium acts as an osmotic laxative, drawing water into the intestines and speeding up bowel movements.
- Constipation: Lower doses may slow down bowel movements in some cases.
- Nausea and Vomiting: These effects may be due to magnesium irritating the gastric lining or affecting muscle contractions in the stomach.
- Gas and Bloating: Unabsorbed magnesium may react with gut bacteria, producing gas as a byproduct.
Cardiovascular Side Effects
- Low Blood Pressure: Magnesium has vasodilatory effects, meaning it can widen blood vessels, leading to a drop in blood pressure.
- Slow Heart Rate: High levels of magnesium can suppress the electrical conductivity in heart muscles.
- Irregular Heartbeat: Excessive magnesium can disrupt the balance of electrolytes, affecting heart rhythm.
Neurological Side Effects
- Dizziness and Headache: These can occur due to changes in blood flow or interactions with neurotransmitters.
- Fatigue: Magnesium plays a role in ATP production; excessive amounts can disrupt this process, leading to fatigue.
- Depression and Anxiety: High doses may impact serotonin levels, affecting mood.
Musculoskeletal Side Effects
- Leg Cramps and Muscle Weakness: Excess magnesium can interfere with the neuromuscular transmission of impulses.
- Joint Pain: This is less understood but may be linked to interactions with calcium and other minerals.
Metabolic Side Effects
- Low Blood Sugar: Magnesium is essential for insulin function; too much can lead to hypoglycemia.
- Loss of Appetite: Excessive levels might affect the hypothalamus, an appetite-regulating region in the brain.
Dermatological Side Effects
- Itching and Rash: These are often allergic reactions and not directly related to magnesium itself.
Ocular Side Effects
- Blurred Vision: High levels can affect muscle control, including those that help focus the eyes.
Genitourinary Side Effects
- Increased Urination: Magnesium has a diuretic effect, leading to more frequent urination.
Respiratory Side Effects
- Cough: The mechanism is not well understood but could relate to magnesium's muscle-relaxing properties affecting the respiratory tract.
Miscellaneous Side Effects
- Sleep Problems: Both low and high levels of magnesium are known to affect sleep regulation mechanisms.
- Sweating and Flushing: Likely related to vasodilation and other systemic effects.
Side Effects of Different Types of Magnesium
While the side-effects listed above are fairly comprehensive, the really common issue people experience with supplementation is gastro-intestinal. As you'll see, this is where the different types vary most widely.
Let's learn more:
Side Effects of Magnesium Citrate
Magnesium Citrate can lead to gastrointestinal side effects like diarrhea, nausea, and abdominal cramping. It can also cause electrolyte imbalance when used excessively.
Side Effects of Magnesium Oxide
Due to its lower absorption rate, Magnesium Oxide commonly causes gastrointestinal issues such as bloating and diarrhea. It is often used to treat heartburn or constipation.
Side Effects of Magnesium Chloride
This form can cause stomach upset and diarrhea. Topical application may result in a tingling sensation or mild skin rash.
Side Effects of Magnesium Sulfate
Also known as Epsom salt, this form can cause skin irritation when used in baths. Ingesting it can lead to gastrointestinal issues, and excessive amounts can cause low blood pressure.
Side Effects of Magnesium Glycinate
Generally well-tolerated, Magnesium Glycinate can still cause diarrhea when consumed in large quantities.
Side Effects of Magnesium Taurate
Magnesium Taurate is used for cardiovascular health and generally has fewer side effects. However, high doses can still cause nausea and diarrhea.
Side Effects of Magnesium Malate
This form can cause gastrointestinal issues at high doses but is generally well-tolerated. It is often used for muscle pain and fibromyalgia.
Side Effects of Magnesium Threonate
Magnesium Threonate is promoted for cognitive function. While generally well-tolerated, excessive doses can lead to dizziness and other neurological side effects.
Side Effects of Magnesium Orotate
This form is used for heart health and endurance. Side effects are generally rare but can include sleepiness and skin flushing at high doses.
Side Effects of Magnesium Lactate
Commonly used in food production, Magnesium Lactate can cause skin irritation and gastrointestinal issues if ingested in large amounts.
Side Effects of Magnesium Aspartate
This form is generally used for fatigue and muscle weakness. However, excessive intake can cause gastrointestinal upset and potentially lead to kidney problems.
Side Effects of Nano Magnesium
Nano Magnesium has high bioavailability and leads to fewer reported side effects. Gastrointestinal issues are less commonly reported, and it is less likely to interact negatively with medications or conditions.
Why Nano Magnesium Stands Out: Lower Risks and High Bioavailability
After examining the extensive list of potential side effects associated with various forms of magnesium, it's clear that choosing the right form is critical. Nano magnesium stands out as a safer and more effective option due to its high bioavailability and lower reported risk of side effects.
The Science of High Bioavailability
Bioavailability refers to the proportion of a substance that enters the bloodstream when it is introduced into the body. Nano magnesium is engineered at the molecular level to improve bioavailability. Its smaller particle size and larger surface area allow for more efficient uptake by cells.
Reduced Gastrointestinal Effects
Many forms of magnesium can irritate the gastrointestinal tract or act as a laxative. The high bioavailability of nano magnesium often means that effective doses can be smaller. Smaller doses reduce the osmotic effects in the gut, leading to fewer gastrointestinal issues such as diarrhea or bloating.
Traditional forms of magnesium supplements, especially when taken in excess, can affect blood pressure and heart rate. Nano magnesium's high bioavailability allows for effective dosing without significantly altering cardiovascular parameters.
Neurological Benefits Without the Drawbacks
Magnesium is crucial for neural function, but too much can lead to issues like fatigue and dizziness. Nano magnesium's efficient uptake may offer the neurological benefits without overwhelming the system and causing side effects.
Minimizing Other Side Effects
The efficient absorption of nano magnesium means fewer unabsorbed particles are left to interact negatively with other bodily systems. This minimizes the risk of musculoskeletal, metabolic, and dermatological side effects.
Overall, nano magnesium is a safer and more effective form of magnesium supplementation due to its high bioavailability and lower risk of side effects. It is especially beneficial for individuals with sensitive stomachs or cardiovascular concerns.
Here are some additional benefits of nano magnesium:
- Better sleep quality: Nano magnesium can help to improve sleep quality by reducing stress and anxiety and promoting muscle relaxation.
- Increased energy levels: Nano magnesium can help to boost energy levels by improving ATP production and mitochondrial function.
- Reduced muscle cramps and pain: Nano magnesium can help to reduce muscle cramps and pain by improving neuromuscular function and reducing inflammation.
- Improved mood: Nano magnesium can help to improve mood by reducing stress and anxiety and increasing serotonin levels.
If you are looking for a safe and effective way to supplement with magnesium, nano magnesium is a great option.