The
humble mineral magnesium
has been around since the dawn of time, yet it’s surprisingly buzzy lately. And here’s the reason: Scientists keep discovering more amazing things the nutrient can do-everything from easing anxiety and improving sleep to preventing heart arrhythmia in postmenopausal women. But before you reach for a supplement, we’re here with a little PSA. “Magnesium can be a laxative,” cautions Robert J. Malcolm III, MD, a Pennsylvania-based gastroenterologist with St Luke’s University Health Network.
Um, d
oes taking magnesium make you poop? “It can, but not all types of magnesium have that effect. You just want to make sure you choose the right type of magnesium for your health goals,” says the doc, who helped us put together a handy guide.
How much magnesium should women take daily?
Since our bodies need magnesium to perform hundreds of different functions, experts urge women to get at least 320 milligrams of magnesium a day from foods like beans and greens (men need 420 milligrams). “And it has been shown that 550 milligrams of magnesium is something that can
protect the brain from aging
,” according to double-board-certified physician and nutrition expert
Amy Shah, M
D
. Yet
experts say
at least half of us fall short. Supplements can be an easy way to fill the gap and do great things for your body. But before you start taking one, check out this list of options (and check with your doctor too!).
The best magnesium for constipation relief
“If you
want
magnesium to make you poop, I recommend magnesium hydroxide,” says Dr. Malcolm, noting that it’s the active ingredient in Milk of Magnesia. “It draws water into the colon, which helps you go in a gentle way.” A typical dose: 350 milligrams once or twice a day until the problem passes.
Dr. Malcolm adds that magnesium citrate may have a similar effect, but use caution. While it’s a readily absorbed form of magnesium and fine as a nutritional supplement for some, “it can be a very strong laxative.” In higher doses, it’s even used in bowel prep solutions to clear you out before a colonoscopy. “You’ll want to skip it if you’re prone to loose stools.”
One you should definitely skip: magnesium oxide. Studies show it’s not well absorbed, so benefits are limited. Plus, “because it’s poorly absorbed, it can cause diarrhea if you have a sensitive GI tract,” Dr. Malcolm notes.
The best magnesium for sleep, anxiety and menopause
Magnesium glycinate is magnesium bound to the amino acid called glycine, making it easily absorbed and unlikely to loosen stools, says Dr. Malcolm. The mix of magnesium and glycine is proven to have a relaxing effect on the body, with a 2024 review in the journal
Cureus
noting that a daily dose significantly or very significantly improved anxiety for up to 75.3 percent of people. “It helps with sleep, anxiety, stress”-all the things that happen during perimenopause and menopause, says Dr. Shah in her
viral TikTok
videos on the topic, revealing that magnesium glycinate is the one she takes
as a woman going through perimenopause herself
.
Could Magnesium Be the Key That Unlocks Weight Loss For Women Over 50? Dr. Carolyn Dean Says “Yes!”
The best magnesium for muscle and joint pain
Epsom salt is magnesium sulfate, and Dr. Malcolm is a big fan. “People think of it as old fashioned, but it can provide real relief,” he says. Just add 1-2 cups to bath water and soak for up to 20 minutes. A study in the
International Journal of Health Sciences and Research
found the strategy was significantly better at reducing pain and boosting mobility in arthritis patients compared to plain water, likely because of magnesium’s relaxing and anti-inflammatory effects. Dr. Malcolm also finds it can help reduce the discomfort of hemorrhoids and itchy skin.
One tip: Sip a cool drink during or after your bath to stay well-hydrated, as Epsom
salt can draw some fluid out of the body.
Dr. Malcolm also advises you not to take magnesium sulfate orally unless instructed to do so by a doctor.
The best magnesium for brain health and energy
Magnesium threonate is a relatively new form of the nutrient created by scientists to cross the blood-brain barrier more easily, “meaning more magnesium actually reaches your brain,” according to functional medicine expert and
Young Forever
author Mark Hyman, MD.
Research is in early stages and more is needed, but results so far are promising. A 2022 study in the journal
Nutrients
linked magnesium threonate to dramatic increases in memory and learning compared to a placebo. Bonus: 2024 findings in the journal
Sleep Medicine
found it helped folks get deeper sleep and feel greater energy and alertness.
The Best Time To Take Magnesium for Sleep, Muscle Recovery and More
The best magnesium for heart health and blood sugar
A mix of magnesium and the amino acid taurine, magnesium taurate is linked to better blood sugar control and lots of heart benefits (like lower blood pressure, reduced damage during periods of high blood pressure and an ability to prevent irregular heartbeats).
A
small USDA-led study
even found magnesium supplementation resolved “heart flutters” in postmenopausal women eating a low-magnesium diet. Much more human research is needed to understand why, but if you have heart or sugar concerns, ask your doctor if magnesium taurate might be right for you.
Tips for choosing the right magnesium supplement
You want to get between
350 and 550
milligrams a day through diet and supplementation, according to Dr. Shah. And studies show you’re likely already getting about 200 to 250 milligrams a day from foods like almonds (80 mg per oz.), cooked spinach (78 mg per ½ cup), black beans (60 mg per ½ cup), yogurt (42 mg per cup), bananas (32 mg. per medium fruit), potato (48 mg. per medium potato) and dark chocolate (64 mg per oz.). A 200-300 milligram daily supplement may help you fill any gaps in your magnesium intake, but always talk to your doctor before taking a new supplement and ask about the right dose for you.
It certainly can be worth the effort, though. As Dr. Shah has shared: “Many of my patients, including myself, have found magnesium to be a game changer.”
Keep reading for more ways to boost your health
‘Not All Sugar Is Created Equal’: 4 Fruits That Heal a Fatty Liver, According to a Dietitian
Doctor Shares 5 Natural Supplements to Lower Cholesterol: ‘This One’s Like a Statin’
Does Drinking Water Lower Your Blood Sugar? New Study Shows It May Help Reverse Diabetes
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan
.