Magnesium is an essential mineral that’s involved in hundreds of bodily functions as diverse as muscle activity, energy production, blood sugar regulation, nerve transmission and bone health. But despite how important magnesium is, studies suggest that up to half of Americans may not get enough of this mineral.

If you’re among them, taking a magnesium supplement may help support your overall health. It can ease issues like muscle cramps, constipation, insomnia, high blood pressure, insulin resistance, fatigue and menstrual symptoms.

Are you magnesium deficient?

People at greatest risk of magnesium deficiency include older adults, women, those who consume alcohol regularly and those who take certain medications. Medications that can raise your risk of magnesium deficiency include proton pump inhibitors (PPIs) like omeprazole that decrease stomach acid and diuretics that are often prescribed for high blood pressure.

What you eat also plays a role. “A person who has the standard American diet, which is generally made up of convenience and ultra processed foods, is at risk for magnesium deficiency,” says Denise M. Millstine, M.D., assistant professor of medicine and director of integrative medicine and health at Mayo Clinic in Arizona. “A person eating the Mediterranean or other plant-forward diet is probably getting a good amount of magnesium.” That’s because healthier foods that are high in fiber, such as beans, whole grains, nuts and some vegetables, are also high in magnesium, Dr. Millstine says.

If you’re concerned about magnesium deficiency, you can talk with your healthcare professional about it. However, Dr. Millstine says that definitively diagnosing a magnesium deficiency requires expensive testing that may not be covered by insurance. For people who have healthy kidneys, she often recommends those at risk or concerned about magnesium levels try a supplement.

“Magnesium supplementation is generally quite safe for people with normal kidney function,” Dr. Millstine says. “But if you have kidney disease, your magnesium should be managed by your healthcare team.”

Types of magnesium supplements

There are many types of magnesium supplements, and they come with different names — like magnesium citrate, magnesium glycinate or magnesium oxide. The variations on the names refer to specific salts formed when magnesium is combined with other substances. These “partner” substances may affect how well your body absorbs magnesium and how it affects your body.

With so many magnesium supplements on the market, choosing the right one can feel overwhelming. Dr. Millstine urges people not to overthink it. “Often, too much emphasis is placed on the type of magnesium in your supplement,” she says.

There are a couple of distinctions to keep in mind, though. One is whether you want — or want to avoid — certain gastrointestinal effects. For example, magnesium citrate is commonly used for its laxative effect. “If you’re prone to constipation, this might be a benefit,” Dr. Millstine says.

Magnesium glycinate, on the other hand, may be a better choice for those who already have regular bowel movements or those with sensitive stomachs. It is less likely to cause diarrhea than magnesium citrate.

Other differences may lie in absorption, availability and cost. Chelated magnesium — magnesium that’s bonded to amino acids — is thought to be more easily absorbed than other forms. Magnesium oxide is less expensive and widely available, but it is absorbed less efficiently.

Ultimately, cost, availability and tolerance can guide the choice that’s right for you. “I encourage patients to choose the magnesium supplement they can obtain, tolerate and afford,” Dr. Millstine says. She cautions against picking a supplement based on prominent marketing. Just because a specific product or form like magnesium glycinate gets a lot of attention online and in social media doesn’t mean it’s best for everyone.

How much magnesium do you need?

For most adults with healthy kidney function, a daily dose of 250 to 500 milligrams (mg) of magnesium is considered safe. However, it’s important to count magnesium from all sources, including multivitamins or supplements for stress.

“People need to be careful not to exceed that total dose, especially if they’re taking multiple products that include magnesium,” Dr. Millstine says. Magnesium supplements are available in capsules and powders. Watch out for additives like artificial colors or sweeteners, especially in flavored powders.

Will magnesium supplements help me?

While magnesium offers a wide range of potential health benefits, people who have magnesium deficiency are the ones most likely to see a benefit from taking a supplement. “If you’re healthy and already getting enough magnesium through food, adding a supplement might not move the needle much,” Dr. Millstine says.

However, she offers some practical examples where there may be benefits. “Let’s say you have high blood pressure and take a diuretic, but it’s suddenly less effective. Maybe your magnesium has dropped. Or you’ve been told you have prediabetes, and your diet hasn’t been great. Improving your diet and possibly adding magnesium could help,” Dr. Millstine says. It may be an easy and affordable step toward better health.