Your body absorbs certain magnesium supplements more easily. Some types may help support specific health issues.
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Magnesium is involved in over 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction (1).
Low magnesium levels may be involved in various health conditions, such as type 2 diabetes, heart disease, osteoporosis, and migraine (2).
Although many whole foods like green leafy vegetables, legumes, nuts, and seeds contain magnesium, up to two-thirds of people in the Western world don’t meet their magnesium needs with diet alone (1).
Keep reading to learn the ten various forms of magnesium supplements and their uses.
Magnesium citrate is a form of magnesium that’s bound with citric acid.
This acid is found naturally in citrus fruits, giving them their tart, sour flavor (3).
Magnesium citrate is one of the more common magnesium supplement formulations and can be purchased in stores worldwide.
A small study of 14 male participants suggests that this type is among the most bioavailable forms of magnesium, meaning it’s more easily absorbed in your digestive tract than other forms (4).
It’s typically taken orally to replenish low magnesium levels. Due to its natural laxative effect, it’s also sometimes used at higher doses to treat constipation.
It’s occasionally marketed as a calming agent to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses (5).
SummaryMagnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. It’s mainly used to raise magnesium levels and treat constipation.
Magnesium oxide is a salt that combines magnesium and oxygen.
It naturally forms a white, powdery substance and may be sold in powder or capsule form (6).
This type isn’t typically used to prevent or treat magnesium deficiencies, as some studies report that it’s poorly absorbed by your digestive tract (7).
Instead, people use it more frequently to relieve uncomfortable digestive symptoms, such as heartburn, indigestion, and constipation. Some may also use it to treat and prevent migraine episodes, but more research is needed to confirm that magnesium deficiency can contribute to migraine attacks (8, 9).
SummaryMagnesium oxide may help relieve digestive complaints like heartburn and constipation. Given that the body doesn’t absorb it well, it isn’t a good choice for those who need to raise their magnesium levels. You may want to consult with a doctor before taking magnesium oxide.
Magnesium chloride is a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts.
It’s well absorbed in your digestive tract, making it a great multi-purpose supplement. You can use it to treat low magnesium levels (2, 7, 10).
People take magnesium chloride most frequently in capsule or tablet form, but it may also be an ingredient in topical products like lotions and ointments.
Although people use these skin creams to soothe and relax sore muscles, little scientific evidence links them to improved magnesium levels (11).
SummaryMagnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels.
Magnesium lactate is the salt formed when magnesium binds with lactic acid.
This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent (12).
Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. It’s less popular as an over-the-counter dietary supplement.
Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types. This may benefit people who need to take large doses of magnesium regularly or don’t easily tolerate other forms.
In a study of 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate reported fewer digestive side effects than the control group (13).
Other studies likewise reveal that this form may help treat stress and anxiety, but more research is needed (14).
SummaryMagnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. It may be more suitable for those who don’t tolerate other forms or need to take especially large doses.
Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often added to food to add flavor or acidity.
Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels (15).
Some people report that it’s gentler on your system and may have a less laxative effect than other types. This may be beneficial, depending on your specific needs.
Magnesium malate is occasionally recommended to treat fibromyalgia and chronic fatigue syndrome symptoms. But while some studies have found there may be benefits, more high quality studies are needed (16).
SummaryMagnesium malate is easily absorbed and may have less of a laxative effect than other forms. It’s occasionally recommended for chronic conditions like fibromyalgia, but more scientific evidence is needed to support this.
Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C (21).
This form is easily absorbed. Animal research notes it may be the most effective type for increasing magnesium concentrations in brain cells (22).
Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression, Alzheimer’s disease, and age-related memory loss. Nonetheless, more research is needed (23).
SummaryMagnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression, Alzheimer’s, and memory loss. All the same, further studies are necessary.
Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It’s commonly known as Epsom salt. It’s white with a texture similar to that of table salt.
While you can consume it as a treatment for constipation in capsule form or dissolve the powder in water, it has an unpleasant taste. Using too much or using it too often can be dangerous (24).
You can dissolve magnesium sulfate in bathwater to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skin care products like lotion or body oil.
Although adequate magnesium levels can play a role in muscle relaxation and stress relief, little evidence suggests that this form is well absorbed through your skin (11).
SummaryMagnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, more quality research is needed to support its use.
Magnesium glycinate is formed from elemental magnesium and the amino acid glycine.
Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as:
Animal studies suggest that glycine on its own can help improve sleep and treat some inflammatory conditions, including heart disease and diabetes. But more robust studies are needed to further support this (25, 26).
Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce mental health issues, such as: (1)
Yet, there is limited scientific evidence on these uses, so more studies are needed.
SummaryMagnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited.
Magnesium orotate includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA (27).
It’s easily absorbed and doesn’t have the strong laxative effects characteristic of other forms (28).
Early research suggests it may promote heart health due to orotic acid’s unique role in the energy production pathways in your heart and blood vessel tissue (28, 29).
As such, it’s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease.
One study of 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo (28).
SummaryMagnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue.
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However, a supplement may be worth considering if you cannot get enough magnesium from your diet.
Specific populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence (2).
The average recommended daily amount of magnesium for adults ranges from 320 mg for females and 420 mg for males (2).
The amounts in different supplement formulations may vary, so check the label to ensure you take the most appropriate dose.
Magnesium supplements are generally considered safe for most people. Once you’ve reached adequate levels, your body will excrete any excess in your urine.
However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.
Although rare, magnesium toxicity can occur. You may be at a greater risk if you have kidney disease or consume very large doses of this mineral. Signs of toxicity include (2):
It’s always a good idea to consult a healthcare professional before adding dietary supplements.
SummaryMost adults need 320–420 mg of magnesium per day. If you’re unable to meet your needs from your diet, a supplement may be warranted. They’re widely considered safe, but you may want to talk to a health professional before starting.
Read about dietitians’ picks for the best magnesium supplements.
Magnesium plays a vital role in human health. Low levels are linked to numerous adverse effects, including depression, heart disease, and diabetes.
You may want to consider supplements if you’re not getting enough of this mineral in your diet.
Many forms exist, some of which may help relieve heartburn, constipation, and other ailments. If you’re unsure which one is right for you, consult a healthcare professional.
Magnesium comes in several forms, many of which are found in dietary supplements. Common types of magnesium supplements include:
Even though these supplements contain the same mineral, their uses, benefits, and side effects may differ. Some forms can effectively treat a magnesium deficiency or constipation, whereas others may help maintain heart health, bone health, and more.
Magnesium citrate supplements combine magnesium and citrate (citric acid). Citrate is a weak acid found in citrus fruits that is thought to have a variety of health benefits.
Magnesium citrate is commonly used to treat constipation. It's considered a saline laxative and works by increasing the amount of water retained with stool. This increases bulk and softness and makes stools easier to pass.
Magnesium citrate may also be beneficial for bone health. Small studies have shown increases in bone mineral density after menopause.
Magnesium citrate is thought to be more easily absorbed than many other types of magnesium. Studies show that magnesium citrate has a higher bioavailability (absorption rate) than magnesium oxide. Due to its higher bioavailability, magnesium citrate is often used to treat a magnesium deficiency.
Magnesium glycinate may also help increase magnesium levels in your body.
Made from magnesium and glycine (an amino acid), magnesium glycinate may be used to treat depression and anxiety. According to research, it may be best to use magnesium glycinate (and other forms of magnesium) alongside standard treatments for anxiety and depression.
Like magnesium citrate, magnesium glycinate is thought to be a highly bioavailable form of magnesium.
Magnesium oxide is available over the counter and is commonly used to treat heartburn and indigestion. It has also been used to correct a magnesium deficiency.
Magnesium oxide may also be used as a laxative and is often used in a clinical setting for constipation.
Compared to other forms of magnesium, magnesium oxide is not considered to be well-absorbed. Poor bioavailability means that your body may not fully absorb magnesium oxide supplements.
Magnesium malate is a type of supplement made from magnesium and malic acid (malate).
Magnesium malate has been proposed as a possible treatment for fibromyalgia, a disease characterized by pain, fatigue, insomnia, and depression. Some research suggests that low magnesium intake may increase the risk of fibromyalgia.
According to one review, however, magnesium malate has an insignificant impact on fibromyalgia symptoms. Otherwise, magnesium malate may help treat low magnesium levels in the blood.
Magnesium malate has a high bioavailability and is believed to be quickly and easily absorbed after consuming.
Magnesium sulfate, also referred to as Epsom salts, may be used to treat pre-eclampsia and eclampsia during pregnancy. It is typically administered intravenously by a healthcare professional.
Magnesium sulfate may also be beneficial as an antiseizure medication (ASM) and laxative. Additionally, it can be added to baths to help ease muscle pain and inflammation, though more studies are needed to support these benefits.
Some research shows that magnesium sulfate may have lower bioavailability than some other types of magnesium, including magnesium citrate. However, other studies have found adequate bioavailability and absorption of magnesium sulfate.
Magnesium taurate supplements (magnesium combined with the amino acid taurine) may help with high blood pressure (hypertension).
In one animal study, magnesium taurate supplementation reduced blood pressure in rats with hypertension. The researchers believed these results were due to magnesium's influence on heart muscle contractions and electrolyte balance and taurine's blood pressure regulation.
Other animal research shows that magnesium taurate may help prevent cataracts that can be a result of hypertension.
Magnesium taurate is considered one of the most easily absorbed forms of magnesium.
Magnesium L-threonate (also known as magnesium threonate) is a supplement form of magnesium that may have brain health benefits. It's made from a combination of magnesium and threonic acid.
In one study, magnesium L-threonate increased magnesium levels in the brain better than other forms of magnesium, which may help with cognition (mental processes such as thinking and learning). This may be due to a higher absorption rate of magnesium L-threonate than magnesium chloride, citrate, glycinate, and gluconate.
In animal studies, magnesium L-threonate has also been found to improve memory and learning.
Magnesium chloride may increase dietary magnesium and help treat certain health conditions.
Some research suggests that magnesium chloride may benefit people with type 2 diabetes (when the body does not use the hormone insulin properly, causing high blood sugar).
In one study, people with prediabetes (having high blood sugar levels not high enough to qualify as type 2 diabetes yet) were randomly assigned to take either magnesium chloride or a placebo (an ineffective substance given to people in a control group) daily for four months.
At the end of the study, those who took magnesium chloride significantly reduced fasting and post-meal glucose levels compared to those who took the placebo.
Magnesium chloride has a high bioavailability and is thought to be absorbed more thoroughly than other forms of magnesium.
Magnesium is available in other forms, including:
Magnesium is a mineral essential to your health.
Magnesium is involved in more than 300 reactions in your body that regulate various functions. These include:
Magnesium is also needed to build bones, the genetic material DNA (deoxyribonucleic acid (DNA) and RNA (ribonucleic acid), and glutathione, an antioxidant.
Magnesium deficiency (hypomagnesemia) may occur if you do not get enough magnesium from your diet, have certain health conditions, or take certain medications.
Symptoms of hypomagnesemia range from mild to severe and typically depend on how bad the deficiency is.
Initially, you may experience low appetite, nausea, and fatigue. If a magnesium deficiency worsens, numbness, tingling, muscle cramps, abnormal heart rhythm, and seizures may occur. In severe cases, a magnesium deficiency may result in low levels of the minerals calcium and potassium.
Certain factors must be considered when choosing the right magnesium supplement. These include your health, age, and gender, as well as the supplement's form, bioavailability, and dosage.
It's strongly recommended that you talk with a healthcare provider to find the best type of magnesium for your needs. A healthcare provider can also help you find the right dosage and time of day to take a magnesium supplement.
Here are factors to consider when choosing.
You need different amounts of magnesium throughout your life. Typically, your magnesium needs increase with age. The recommended intakes for magnesium are as follows:
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