There are multiple types of magnesium, some of which may be better for treating certain symptoms and conditions than others. Examples include magnesium citrate and magnesium glycinate. They may benefit health in a number of ways, from improving blood sugar and blood pressure to reducing anxiety.
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Magnesium is a mineral involved in several critical processes in your body. It helps produce energy, metabolizes bone minerals and glucose, regulates heart rate and stress, and synthesizes and activates vitamin D. People in the United States often consume less than the daily intake recommendations for this essential nutrient. Magnesium supplements are a convenient way to meet magnesium needs.
Magnesium citrate is more bioavailable to your body than other types, so your body absorbs more of it. It may be helpful for people with anxiety and osteoporosis (weakened bones). Magnesium citrate also treats mild constipation and metabolic syndrome. This cluster of conditions includes hypertension (high blood pressure) and hyperglycemia (high blood sugar).
A small study of 24 people with metabolic syndrome found that 400 milligrams of magnesium citrate per day for four weeks reduced blood pressure and hemoglobin A1c (HbA1c) levels compared to a placebo group. HbA1c is a marker for blood sugar control. The magnesium group also had significant increases in their vitamin D levels.
Magnesium glycinate is highly bioavailable and made from magnesium and the amino acid glycinate. It has been shown to aid in sleep and muscle recovery. Some evidence suggests that magnesium glycinate may also improve depression symptoms.
Always clear supplement use with a healthcare provider if you are using magnesium glycinate to treat depression, especially if you take one or more medications. Magnesium glycinate is generally well-tolerated and less likely to cause gastrointestinal side effects than other types.
Magnesium acetyl taurate is made from magnesium and a form of the amino acid taurine. Animal studies have found that magnesium acetyl taurate may have neuroprotective properties and prevent brain tissue damage. It has also been shown to naturally reduce anxiety.
One study found that the body rapidly absorbs magnesium acetyl taurate. It was able to pass through to the brain easily and enhance magnesium tissue concentration levels in the brain. This may decrease anxiety symptoms.
Magnesium L-threonate is highly bioavailable and may have a higher absorption and retention rate than other types. It has been shown to reduce brain inflammation and treat magnesium deficiency. One study of 83 people with advanced cancer found that treatment with 1.5 or 2 grams of magnesium L-threonate reduced pain and opioid use after 30 days compared to a placebo. It also significantly relieved opioid‐induced constipation.
There are many other types of magnesium, some of which may better treat certain symptoms and conditions than others:
Consider speaking with a healthcare provider if you have questions about the type of magnesium that may be the best choice. They can recommend an appropriate form and dose based on your health goals and medical history.
A true magnesium deficiency is rare, but many people do not get enough of this nutrient. You may benefit from taking a magnesium supplement if your diet is low in magnesium-rich foods like beans, vegetables, and seeds. People who take certain medications or have conditions, such as Crohn's disease and celiac disease, are also more likely to have low blood levels of magnesium levels.
Research has shown that magnesium supplements can also benefit people with type 2 diabetes, anxiety, high blood pressure, migraines, and depression. Consider discussing optimal dosing and magnesium types with a healthcare provider if you are interested in supplements.
Choose a magnesium supplement you can easily tolerate, such as a liquid or powdered form, if you cannot swallow pills. Choose supplements from trusted brands that hire third-party labs to test their products for purity and potency, which helps improve supplement safety. Purchase supplements from brands certified by organizations like UL, USP, and NSF International whenever possible.
Choosing a bioavailable form of magnesium can help increase your body's ability to absorb magnesium and help reduce the risk of side effects. Examples include magnesium glycinate or magnesium citrate. Some low-bioavailable types may be useful for treating conditions like constipation.
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The registered dietitians on our nutrition team rigorously review supplements. After talking with experts, evaluating options from the top brands and retailers, and looking at everything from third-party testing to research-backed ingredients to safe dosage amounts, these are two of the best magnesium supplements our team recommends.
MegaFood Magnesium is Health’s best overall choice. We like that the form of the mineral in this supplement is magnesium bisglycinate, which is easy for bodies to absorb and is generally tolerated well.
Garden of Life is a respected brand, and this product dissolves easily, tastes like orange, and is made with a mixture of magnesium carbonate and chelate.
Magnesium is an essential nutrient that’s involved in critical processes such as nerve and muscle function and the regulation of blood pressure and blood sugar.
There are a number of forms of magnesium, some of which are better for treating specific health conditions and symptoms than others. What’s more, some forms of magnesium are less bioavailable to the body and more likely to cause gastrointestinal side effects, such as diarrhea.
If you’re unsure of which form of magnesium you should be taking, your healthcare provider can help you select the most appropriate type for your needs.
Different types of magnesium supplements carry different reported effects and benefits. For example, some research suggests magnesium taurate may help lower blood pressure, and magnesium citrate may be useful for constipation.
Magnesium is one of the most common minerals in the body. It plays a role in over over 600 metabolic reactions, including energy production, protein formation, and blood pressure regulation.
However, some people need extra help getting enough magnesium. Choosing the right magnesium supplement can help boost levels of this nutrient and may help with various medical conditions.
This article looks at the different types of magnesium, their pros and cons, and how people can choose between them.
There are many types of magnesium present in dietary supplements and food products. These include:
Each type of magnesium has different properties. They can vary in terms of their:
A person should seek the advice of a doctor or dietitian before trying a magnesium supplement.
The following types of magnesium are popular as general dietary supplements:
Magnesium glycinate is a compound of magnesium and glycine, an amino acid.
Older research on magnesium glycine indicates that people tolerate it well and that it causes minimal side effects. This means it may be a good option for people who require higher doses of this nutrient or who experience side effects when using other types of magnesium.
Contact us to discuss your requirements of Magnesium Sulfate Powder. Our experienced sales team can help you identify the options that best suit your needs.
This type of magnesium is a compound of magnesium and lactic acid. According to a analysis, there is evidence that magnesium lactate absorbs in the gut easily.
This type of magnesium is a compound of magnesium and malic acid. Some evidence suggests that it is highly bioavailable and that people tolerate it well.
A animal study found that, out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose. This may also be true of humans, but human trials are necessary to confirm this.
A study in humans reported that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects.
Magnesium citrate is a popular form of magnesium. It is often an ingredient in supplements and appears easier for the body to absorb than other forms.
An older study of 46 adults found magnesium citrate absorbed better than magnesium oxide and magnesium chelate.
However, magnesium citrate is also a treatment for constipation. For some people, this may mean it causes unwanted digestive side effects, such as diarrhea.
Learn about magnesium citrate for constipation.
Some people use magnesium on the skin. The types of magnesium people can use in this way include:
Magnesium chloride is a type of salt that people can find in topical magnesium products, such as magnesium oils and some bath salts. People use it as an alternative method for getting more magnesium.
However, it is unclear whether the skin can absorb much magnesium via this method.
A review concluded that while there is evidence that the body can absorb a small amount of magnesium through the skin, large-scale studies are necessary to determine its effectiveness.
People can also take magnesium chloride internally, as the intestines absorb it well. However, as with some other types of magnesium, it may cause digestive side effects.
Magnesium sulfate is the form of magnesium in Epsom salts.
Many people add Epsom salts to baths and foot soaks to soothe aching muscles. However, little high quality evidence shows the body can absorb much magnesium from magnesium sulfate baths.
Several types of magnesium can help treat constipation, such as magnesium citrate. Other types may have utility as medical treatments.
Doctors may use magnesium oxide to treat constipation or as an antacid for heartburn or indigestion.
Magnesium oxide is also present in some dietary supplements. However, the body does not absorb this form of magnesium well, according to a analysis.
This type of magnesium is a compound of magnesium and taurine. Limited evidence suggests it may lower blood pressure and protect the cardiovascular system.
Authors of a animal study reported that magnesium taurate reduced high blood pressure and heart damage in rats that had taken a toxic substance. The researchers concluded that this shows the potential of magnesium taurate as a cardioprotective nutritional supplement.
However, until more research occurs, people should not use magnesium supplements as treatments for cardiovascular conditions.
When choosing magnesium products, it is important to consider:
This can help with choosing a product that will be safe and effective.
The recommended dietary allowance (RDA) of magnesium is 400–420 milligrams (mg) for adult males and 310–360 mg for adult females. A person’s RDA may increase to 400 mg daily during pregnancy and lactation.
People can determine whether they need help getting more magnesium by asking a doctor to test their magnesium levels.
People can get more magnesium from their food. Dietary sources of magnesium include:
Cashews, peanuts, soy milk, and black beans are also good sources. Many other foods contain smaller amounts.
However, the body only absorbs around 30–40% of the dietary magnesium a person consumes. This, combined with the relatively small amount of foods that contain high amounts of magnesium, may make it challenging for some people to get enough of this nutrient from their diet.
Magnesium is essential for health. A magnesium supplement may be necessary for some people to get enough of this mineral.
Several types of magnesium are suitable as dietary supplements, such as magnesium citrate, glycinate, and lactate. Other kinds have topical uses, such as in baths or on the skin.
People should seek guidance from a doctor before taking a magnesium supplement or using a topical magnesium product, as they are not suitable for everybody.
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