I had a professor in college refer to magnesium as the “feel good” mineral since it’s involved in almost every enzymatic reaction in the body — including energy creation, protein formation and regulation of mood and brain functions. Magnesium can help to ease muscle cramps, promote better sleep quality, and fix constipation. 

Unfortunately, research shows that nearly 50% of Americans aren’t getting enough of this “feel good” nutrient. Low magnesium levels have been linked to anxiety, depression and fatigue. And getting enough magnesium has been shown to improve mental health and overall body function. Luckily, magnesium comes in a variety of foods, including:

• Nuts
• Seeds
• Leafy greens
• Salmon
• Beef
• Yogurt
• And chocolate

You can also get magnesium through supplements, and supplementing with magnesium can be a great way to target specific conditions. For example, I eat a well balanced diet with lots of magnesium-rich foods, but still supplement with magnesium glycinate on a daily basis to help prevent migraines and headaches. 

It’s important to note that there are a lot of different types of magnesium supplements on the market and not all are created equal. So, here’s my quick guide for choosing the right magnesium supplement:

Step 1: Pay Attention to the Form

Magnesium Threonate: Known to improve brain function/supports brain health.

Magnesium Citrate: Helps increase bowel movements and treat constipation.

Magnesium Oxide: Helps relieve digestive discomfort.

Magnesium Glycinate: Known to calm the nervous system and help improve sleep.

Step 2: Check the Dosage 

When it comes to supplements, more is not always better, so it’s imperative to pay attention to dosage. The Recommended Dietary Allowance (RDA) for adults is:

• For men: 400-420 mg daily 
• For women: 310-320 mg daily
• Pregnancy requires 350-360 mg daily and lactation requires 310-320 mg daily

Unless you’re working closely with a health practitioner who recommends otherwise, be sure to take a dosage close to your RDA. 

Step 3: Quality Counts

Supplements are not regulated, which means quality varies greatly from brand to brand. You’ll want to look for brands that are third-party tested, by purchasing medical grade supplements — or looking for third-party testing certifications on the product label, or a Certificate of Analysis (COA). 

Bottom Line: Eating foods that are rich with magnesium is the best way to get this “feel good” nutrient into your diet, but supplementing with the right magnesium can have a number of additional benefits for your overall health.