When it comes to vitamin supplements, most tend to fall into one of two categories: Vitamins we feel like we should be taking, and vitamins we actually need to be taking. Magnesium supplements likely fall into the second category—yet the number of different types of magnesium on the market can make it difficult to determine which is best for you.
Why might you need to take magnesium? For starters, most people in the United States don’t get enough from their diet alone, per the National Institutes of Health (NIH). Second, foods that contain magnesium, like beans, nuts, seeds, whole grains, green leafy vegetables, may not be doing the trick. “A new study analyzing United States Department of Agriculture nutrient data shows significant micronutrient declines between 1950 and 1999, largely due to soil quality degradation,” noted Jessica Corwin, M.P.H., R.D.N., head health coach at Respin. “As a result, our produce is estimated to contain 20 to 30% less magnesium than in previous decades.” So some people may require a supplement to get enough.
Meet the experts: Jessica Corwin, M.P.H., R.D.N., head health coach at Respin; Jim White, R.D.N., C.P.T., owner of Jim White Fitness and Nutrition Studios; Laura Vetter, R.D.N., an outpatient dietitian at Saint Peter’s University Hospital in New Brunswick, NJ.
Still, there are many different types of magnesium products and supplements out there. Some are more bioavailable (or more easily absorbed by the body) than others, and certain ones may be beneficial for specific health issues or goals. It’s important to note, however, that the capsules and powders are only regulated by the U.S. Food and Drug Administration (FDA) as food, not as drugs, meaning they don’t undergo the same vetting as medication—so be sure to check with your healthcare provider before adding one to your routine.
Ahead, experts break down the differences and benefits of the most common types of magnesium.
Types of magnesium
If you’ve perused online or on health food store shelves, you may have come across up to 10 types of magnesium supplements. The main types of magnesium are:
1. Magnesium citrate
One of the most common types of magnesium, magnesium citrate, is composed of magnesium bound to citric acid. “It is one of the most bioavailable forms of magnesium,” explained Jim White, R.D.N., C.P.T., owner of Jim White Fitness and Nutrition Studios. It is often taken orally via a capsule or powder and is used to replenish low magnesium levels. It also has a natural laxative effect and is often used in medications to treat constipation, White noted.
2. Magnesium glycinate
Magnesium glycinate, which is magnesium plus the amino acid glycine (which has antioxidant and anti-inflammatory properties), is “known for its gentle effect on the stomach” and is “great for improving sleep and managing anxiety, as it has calming properties,” said Corwin. That makes it a popular pick—plus the fact that it comes as a powder, capsule, or tablet. Other benefits may include muscle relaxation and pain reduction. White added that it may also help reduce inflammation in the body, thanks to the glycine.
3. Magnesium oxide
Magnesium oxide is magnesium that is bound to oxygen and is often formulated as a capsule supplement and is taken orally. It is most often used for digestive issues like heartburn, indigestion, and constipation, as well as migraines, explained White. However, compared to other types, magnesium oxide is not absorbed by the body as well, White added.
4. Magnesium chloride
Magnesium chloride is made of magnesium, chlorine, and often sodium. White explained it’s often used to treat low magnesium levels and is absorbed well by the body. It can also be used topically in oils or in a bath (via soaks and salts) “to soothe and relax sore muscles,” White added, but will have a “low impact on magnesium levels” when used this way.
5. Magnesium sulfate
Magnesium sulfate is a combination of magnesium, sulfur, and oxygen. “It is used in an intravenous form to rapidly replete low magnesium levels,” explained Laura Vetter, R.D.N., an outpatient dietitian at Saint Peter’s University Hospital in New Brunswick, NJ. However, “the most common form of magnesium sulfate is magnesium salts (Epsom salts) which can be used in a bath to decrease muscle soreness.” It may also be given orally in low doses to treat constipation.
6. Magnesium lactate
“Magnesium lactate is the magnesium salt of lactic acid,” and is used orally as a supplement for low magnesium levels, Vetter explained. White added that it is absorbed very well by the body and is gentle on the digestive system. This type of magnesium is also often used as a food additive, both experts noted.
7. Magnesium L-threonate
Magnesium L-threonate is magnesium bound to threonic acid (a substance produced during the breakdown of vitamin C). It is taken orally and has many potential brain health benefits, White said, and may be beneficial in reducing depression, the effects of Alzheimer’s, and age-related memory loss, according to a study in the journal Nutrients. While more research is needed on this form of magnesium, it is “easily absorbed and has been seen to increase magnesium levels in brain tissue,” White said. Corwin added it’s likely helpful in the brain department because it’s “the only form able to cross the blood-brain barrier.”
8. Magnesium taurate
Magnesium taurate is made of magnesium and taurine (an amino acid). This form of magnesium is taken orally and may help “to promote healthy blood glucose levels,” White said. It also may help to support healthy blood pressure and may aid in sleep, reduce inflammation, and support healthy digestion, per White. However, more research is needed on this form.
9. Magnesium malate
Magnesium malate is magnesium plus malic acid, which is thought to increase the absorption of magnesium. “It is used for increasing low blood magnesium levels and for those with muscle pain or fatigue,” Vetter said. It is most often taken orally. White adds that magnesium malate is absorbed well by the body and functions less like a laxative than other forms. One study found that it may be beneficial for those with fibromyalgia.
10. Magnesium orotate
Magnesium orotate is a combination of magnesium and orotic acid. “Orotic acid is being studied for a possible link to improving athletic performance, athletic endurance, and heart health,” Vetter said. Researchers also suspect it may be beneficial for maintaining healthy communication between the brain and gut microbiome. However, “at this time, it is the least cost-effective form of magnesium supplementation.”
Do you need to take a magnesium supplement?
“Magnesium is a mineral needed in the body as a cofactor for more than 300 biochemical reactions in the body,” explained White. Magnesium benefits may include stress management and better sleep. Plus, it is necessary for bodily functions like protein synthesis, muscle contraction, nerve function, energy production, and more. Prolonged low magnesium levels can result in symptoms like tremors, muscle cramps, fatigue, numbness in your hands or feet, and abnormal eye movements, per the Cleveland Clinic.
The recommended daily amount (RDA) of magnesium for adult females over age 31 is 320 milligrams, whereas men of the same age need 420 milligrams, explained Corwin. She adds that it’s ideal to get as much as possible through foods—a single ounce of pumpkin seeds or one cup of cooked spinach will provide 150 milligrams each, for example—however, if you need a supplement, keep that RDA in mind and check the labels of your chosen brand to notes the dosages, as they may vary.
As always, it’s best to consult a healthcare professional before adding any supplement to your routine, including magnesium, as there may be some food and drug interactions. “For example, if you have been diagnosed with iron deficiency anemia and are taking an iron supplement, you will want to take your iron supplement in the morning and your magnesium supplement in the afternoon or evening as one may inhibit the other,” said Corwin.
Magnesium overdose or toxicity is rare, but may cause dizziness or fainting, flushing, blurred vision, extreme drowsiness, diarrhea, and troubled breathing, per the Mayo Clinic.
The bottom line
“If you’re unsure which type of magnesium to buy, magnesium glycinate is a safe bet for most women, especially if you’re dealing with anxiety, stress, or sleep issues,” said Corwin. “It’s gentle on the digestive system and widely recommended for its calming effects. Another great option is magnesium threonate, which is easy to absorb and effective for both digestive support and muscle relaxation.”
Still, Corwin recommended proceeding with caution. “Do your homework. Look for a brand that undergoes third-party testing by seeking out labels with a stamp of approval from the U.S. Pharmacopia, NSF, or Consumer Labs.”
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
Related Stories
Eric M. Ascher, D.O. is a board-certified family medicine physician. He completed medical school at the New York College of Osteopathic Medicine, his family medicine residency and fellowship at Northwell Health, and has been working for Northwell Health since. Dr. Ascher practices in New York City and focuses on preventative medicine and healthy lifestyles. He has been recognized annually on The Super Doctor’s List posted in the New York Times and has been recognized by Northwell Health as a Rising Star and Physician of the Year. He hosts a series on YouTube in collaboration with Northwell Health called “Hack Your Health,” where viewers are taught why household items may relieve their ailments. Dr. Ascher is an assistant professor of the Zucker Hillside School of Medicine at Hoftsra Northwell, has been a pioneer for telehealth throughout his career, has been a media expert, and is heavily involved in practice and technology optimization. He appreciates building relationships with his patients and their families to encourage long, happy, and healthy lives.