## Symptoms of magnesium deficiency 80 % of people have a magnesium deficiency. Signs of a deficiency include increased cravings for sweets, anxiety, nightmares or insomnia, sweating, muscle cramps, nausea, constipation, and decreased concentration and performance. If any of these symptoms are present, it is important to see a doctor for testing and prescription of medications, if necessary. Let's look at how the types of magnesium differ from each other. ## Magnesium citrate __When to take it:__ Constipation, muscle cramps, chronic fatigue syndrome, sleep problems __Benefits:__ Absorbs well, has a mild laxative effect, helps make up for deficiencies __How to take it:__ In the morning or afternoon, with meals to reduce the risk of stomach upset ## Magnesium chelate __When to take it:__ Stress, muscle cramps and spasms __Benefits:__ Very high bioavailability, does not affect digestion, has a calming effect on the nervous system __How to take it:__ With meals > Magnesium intake should not be combined with tea, coffee, or alcoholic beverages. ## Magnesium malate __When to take it:__ Chronic fatigue, fibromyalgia, depression, muscle weakness __Benefits:__ Absorbs well, ===increases energy levels, improves metabolism __How to take it:__ In the first half of the day, as it has an invigorating effect ## Magnesium glycinate __When to take it:__ Anxiety, insomnia, cramps, stress, premenstrual syndrome __Benefits:__ Digests well, does not irritate the GI tract, has a calming effect __How to take it:__ Before bedtime, since it has a sedative effect ## Magnesium taurate __When to take it:__ Hypertension, cardiovascular diseases, migraines, attention deficit hyperactivity disorder (ADHD) __Benefits:__ Improves heart function, normalizes blood pressure, has an antioxidant effect, lowers blood sugar levels __How to take it:__ Any time of the day, but better in the second half ## Magnesium threonate __When to take it:__ Headaches, problems with concentration and memory, insomnia __Benefits:__ Has a positive effect on cognitive function, absorbs well __How to take it:__ Optimally consumed in the evening before bedtime to support brain health ## Magnesium sulfate (English salt) __When to take it:__ This is often used for baths—particularly for muscle tension, stress, and detoxification of the body; it is taken internally for constipation __Benefits:__ Helps promote relaxation in every sense of the word __How to take it:__ Usage in the bath is best before bedtime; for other purposes, it should be taken only by doctor's prescription to avoid problems with the GI tract > Magnesium intake is not recommended for pregnant women, children, and people with impaired kidney function.