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. 

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.

 

Type of Magnesium	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

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.