Magnesium is a mineral that plays a critical role in over 300 biochemical reactions in the body (5). But different kinds of magnesium provide different benefits. So knowing about the different types of magnesium can come in very handy.
It supports protein synthesis, nerve functioning, blood glucose control, blood pressure regulation, and energy production,” says Daisy Mercer, MyFitnessPal registered dietitian (1).
But beyond these general benefits, magnesium supplements are gaining popularity for addressing specific wellness goals like promoting better sleep, digestive regularity, and easing muscle tension (1, 6).
If you’re considering a magnesium supplement, there are a few things to know about the different forms. Keep reading to learn if you might benefit from taking a magnesium supplement and how to choose the right type for your needs.
Should You Take A Magnesium Supplement?
Essential for many bodily functions, magnesium is in short supply for many. Data suggests that almost half of adults get inadequate magnesium through food alone (5). So, a supplement could be useful for some. Consult a doctor before adding new vitamins or nutrients to your routine, especially if you have underlying health conditions, are pregnant or nursing, or take medications that may interact.
People who might not be getting enough magnesium include:
- Older adults (1)
- People with GI diseases like celiac and Crohn’s disease (5)
- People with type 2 diabetes (5)
- People with alcohol dependence (1)
- Athletes (1)
- People taking certain medications (5)
Supplements can be helpful for people with certain health conditions, like:
That said, taking magnesium supplements when you don’t actually need them isn’t a great idea. Supplementation can lead to side effects like diarrhea, nausea, or an upset stomach, especially if taken in high doses (1).
And Mercer says you’re unlikely to need a supplement if you consume a balanced diet (5).
Types of Magnesium
Some forms of magnesium are easier on the digestive system, making them a good choice for promoting relaxation and sleep (6). Others may be harder for your body to absorb, but can be effective for conditions like heartburn (5).
Here’s a quick overview of six different types of magnesium, plus the situations they can help target.
Citrate
- What it’s best for: This form can help relieve occasional constipation (4). It works by drawing water into the intestines and softening stool (4).
- Additional considerations: Some people are sensitive to magnesium citrate and may experience side effects such as cramping or diarrhea (4).
Glycinate
- What it’s best for: This type is a popular choice for relaxation and sleep because it combines magnesium with glycine, an amino acid known for its calming effects (6). This may enhance the mineral’s ability to reduce stress and promote restful sleep (6).
- Additional considerations: It’s gentle on the stomach, making it ideal for those who experience digestive issues with other types of magnesium (6). While many forms of magnesium may help with relaxation, anxiety, sleep, and stress, I often suggest magnesium glycinate since it is less likely to cause side effects (6).
Oxide
- What it’s best for: This one is frequently used to relieve heartburn (5). However, it has lower bioavailability compared to other forms, meaning the body absorbs less of the mineral from this supplement (5).
- Additional considerations: While magnesium oxide is helpful for managing acid reflux, it can have a laxative effect, so it’s not ideal for people who are prone to stomach discomfort (5).
About the Experts
Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.
Daisy Mercer, RD, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.
Chloride
- What it’s best for: This type may be a good option if you struggle to take pills, because it’s often found in liquid form (7). It’s also used in topical products, like creams, and other applications to soothe sore muscles (7).
- Additional considerations: This form is well-absorbed and may be less likely to cause a laxative effect, making it an option for people with digestive issues (7).
Malate
- What it’s best for: Malic acid, combined with magnesium, plays a role in energy production within the cells, making magnesium malate especially appealing for those fighting fatigue and pain from fibromyalgia (8).
- Additional considerations: While evidence linking magnesium malate to these conditions is limited, some anecdotal reports and small studies suggest it may improve symptoms (8). This form is typically well-tolerated and less likely to cause digestive issues compared to forms like magnesium citrate or oxide (7).
Lactate
- What it’s best for: Increasing low magnesium levels
- Additional considerations: This form of magnesium is less commonly used for specific health concerns but it’s fairly well absorbed (7).
| Types of Magnesium Chart | ||||
| Magnesium | Primary Use | Recommended Dose | Research Supported? | Possible Side Effects |
| Magnesium Citrate | Relieves constipation (4) | Up to 350 mg (5) | Yes (4) | Diarrhea, stomach upset (4) |
| Magnesium Glycinate | Promotes relaxation; may support sleep (6) | Up to 350 mg (5) | Some evidence (6) | Usually gentle, but mild stomach upset at higher doses (6) |
| Magnesium Oxide | Relieves heartburn (5) | Up to 350 mg (5) | Yes (5) | Diarrhea, stomach cramps (5) |
| Magnesium Chloride | Improves magnesium status (7) | Up to 350 mg (5) | Yes (7) | Nausea, mild gastrointestinal issues (7) |
| Magnesium Malate | Eases muscle pain and fatigue (8) | Up to 350 mg (5) | Some evidence (7) | Mild stomach upset (7) |
| Magnesium Lactate | May help correct deficiencies (7) | Up to 350 mg (5) | Yes (7) | Nausea, digestive upset (7) |
How To Choose the Best Magnesium Supplement For You
When you’re ready to add a magnesium supplement to your routine, these five steps can help you pick the right one.
- Consider your goals. Are you looking for a supplement that can help improve sleep, relax muscles, or relieve constipation? Choose your type of magnesium accordingly.
- Think about your stomach. If you have a gastrointestinal (GI) condition or a sensitive tummy, consider magnesium glycinate since it’s well-tolerated (3).
- Look for third-party certifications like NSF, USP, or testing by ConsumerLab.com. This helps ensure potency and safety–that your supplement is free from unwanted additives, like heavy metals (7, 9).
- Read the label. Choose products that include the magnesium type and dosage per serving rather than a proprietary blend of ingredients with the dosing listed for the blend (10).
- Check for unnecessary fillers, additives, colors, and allergens (11). These can show up in supplements, so do your due diligence.
Frequently Asked Questions (FAQs)
What is the best kind of magnesium to take?
The best type depends on your needs. Glycinate can be a good choice if you have a sensitive gastrointestinal (GI) system (6).
What is the difference between magnesium citrate and magnesium glycinate and magnesium oxide?
Magnesium is bound to different types of carriers to keep it stable and improve absorption. However, these carriers—citrate, glycinate, and oxide—all impact the bioavailability and potential uses. Citrate helps promote regularity and is well-absorbed. glycinate may promote relaxation and sleep with minimal GI side effects, and magnesium oxide is less bioavailable but often used for heartburn (4, 5, 6).
What is the downside of magnesium glycinate?
It is usually well-tolerated, but high doses may cause digestive upset in some people (6).
What type of magnesium is good for weight loss?
Studies indicate that magnesium intake may be inversely associated with obesity, so getting enough magnesium may be a long-term strategy for weight management (12).
The Bottom Line
Whether you’re looking to ease muscle tension, improve sleep quality, or manage digestive health, magnesium supplements can be a helpful addition to your wellness routine (4, 6, 7). Understanding the different forms of magnesium and their specific benefits allows you to tailor your choice to your health needs (5, 7).
The post What You Should Know About the Types of Magnesium, According to a Dietitian appeared first on MyFitnessPal Blog.
