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Not all types of magnesium are created equal; each form offers its own unique set of benefits. While some functions may overlap, choosing the optimal iteration of this mineral can play a significant role in finding the best solution for your needs.
According to the National Institutes of Health (NIH), many Americans do not get enough magnesium from their diets alone. Chronic low magnesium levels can lead to symptoms such as loss of appetite, nausea, vomiting, fatigue, weakness, and muscle spasms.
Magnesium is an essential mineral and acts as a cofactor for more than 300 biochemical reactions in the body. Its benefits include stress management and better sleep. Additionally, it is necessary for bodily functions such as protein synthesis, muscle contraction, nerve function, and energy production.
While there are many food sources of magnesium—including beans, nuts, seeds, whole grains, leafy green vegetables, milk, and yogurt—you may need a magnesium supplement if you cannot meet the recommended requirements through food and drink.
Certain types of magnesium found in supplements have higher bioavailability (meaning they are more easily absorbed by the body) than others, and specific types may be more beneficial for particular health concerns or goals.
However, it is important to note that not all available supplements are regulated by the U.S. Food and Drug Administration (FDA) before they hit the shelves. Therefore, always consult your healthcare provider before adding a supplement to your daily routine.
Types of Magnesium
1. Magnesium Citrate
Magnesium citrate is one of the most common types of magnesium, consisting of magnesium bound with citric acid. It is one of the most bioavailable forms of magnesium. It is typically taken orally via capsules or powder to replenish low magnesium levels. It also has a natural laxative effect and is frequently used in medications to treat constipation.
2. Magnesium Glycinate
Magnesium glycinate is magnesium combined with the amino acid glycine (which has antioxidant and anti-inflammatory properties). It is considered one of the most beneficial forms of magnesium. Usually taken orally, it has very high bioavailability and a fast onset of action, making it a popular choice. Benefits may include muscle relaxation, pain relief, and a reduction in systemic inflammation.
3. Magnesium Oxide
Magnesium oxide is magnesium bound with oxygen. It is usually formulated as a capsule supplement for oral intake. It is most commonly used to treat digestive issues such as heartburn, indigestion, and constipation, as well as migraines. However, compared to other types, magnesium oxide is not well-absorbed by the human body.
4. Magnesium Chloride
Magnesium chloride is made from magnesium, chlorine, and sodium. It is commonly used to treat low magnesium levels and is well-absorbed by the body. It can also be used topically in oils or baths (soaks and salts) to soothe and relax sore muscles, though its impact on systemic magnesium levels when used this way is minimal. One study found that when taken orally, it helps lower blood pressure.
5. Magnesium Sulfate
Magnesium sulfate is a combination of magnesium, sulfur, and oxygen. It is used in intravenous (IV) form to rapidly replenish low magnesium levels. However, the most common form is Epsom salt, which can be used in baths to relieve muscle soreness. It can also be taken orally in small doses to treat constipation.
6. Magnesium Lactate
Magnesium lactate is the magnesium salt of lactic acid. It is available as an oral supplement for low magnesium levels. It is easily absorbed by the body and is gentle on the digestive system. Experts note that this form is also frequently used as a food additive.
7. Magnesium L-Threonate
Magnesium L-Threonate is magnesium bound with threonic acid (a substance produced during the breakdown of Vitamin C). Taken orally, it offers many potential benefits for brain health and may help mitigate the effects of depression, Alzheimer’s disease, and age-related memory loss. While more research is needed, it is easily absorbed and has been shown to increase magnesium levels specifically in brain tissue.
8. Magnesium Taurate
Magnesium taurate is composed of magnesium and taurine (an amino acid). This form is taken orally and may help promote healthy blood sugar levels. It may also support healthy blood pressure, aid sleep (due to the taurine), reduce inflammation, and support healthy digestion. However, more research is still required for this specific form.
9. Magnesium Malate
Magnesium malate is magnesium plus malic acid, which is believed to increase magnesium absorption. It is used to raise low blood magnesium levels and is beneficial for those suffering from muscle pain or fatigue. It is most commonly taken orally. It is well-absorbed and has less of a laxative effect compared to other forms. One study found it may be particularly beneficial for patients with fibromyalgia.
10. Magnesium Orotate
Magnesium orotate is a combination of magnesium and orotic acid. Research is ongoing regarding the potential link between orotic acid and improved athletic performance, exercise endurance, and heart health. However, at present, this is the least cost-effective form of magnesium supplement.
Should You Take a Magnesium Supplement?
If you are unable to obtain the recommended amount of magnesium from food alone, taking a supplement may be helpful.
The recommended daily intake is:
- For biological males: 400–420 mg per day.
- For biological females: 310–320 mg per day.
As always, it is best to consult a healthcare professional before adding any supplement—including magnesium—to your daily routine, as there may be potential interactions with certain foods or medications.