If you’ve been down the supplement aisle lately, you’ve probably noticed there’s more than one kind of magnesium. You may see options like citrate, glycinate, lactate and more.  So, how do you know which one is right for you?

Nebraska Medicine nutrition therapist Ieva Turke, MS, RD, LMNT, breaks down the most common types of magnesium, their uses and what to think about before taking them.

Why is magnesium important?

Magnesium helps your body work properly. This important mineral supports more than 300 chemical reactions that keep you healthy, including:

  • Making energy.
  • Keeping your heart and blood vessels healthy.
  • Supporting muscle and bone strength.
  • Nervous system function.
  • Easing stress and boosting relaxation. 

“Men typically need 400 to 420 mg of magnesium daily, and women need 310 to 320 mg, with slightly higher needs during pregnancy,” Turke says. “For children and adolescents, the recommendations are lower.”

Magnesium deficiency can cause nausea, headaches, constipation, cramps, numbness or tingling, irregular heartbeat, fatigue and general weakness. Low levels may also contribute to type 2 diabetes, heart disease and osteoporosis. 

 The 7 most common types of magnesium

There are many forms of magnesium, and each one works a little differently: 

  1. Magnesium citrate – Easy to absorb but can cause diarrhea.
  2. Magnesium glycinate – Gentle on the stomach and calming; may help with sleep, stress and anxiety.
  3. Magnesium L-threonate – A newer form that crosses the blood-brain barrier. May support memory and mood.
  4. Magnesium malate or lactate – Easy to digest and may help with energy.  
  5. Magnesium oxide – Poorly absorbed but often used to relieve constipation.
  6. Magnesium sulfate – Found in Epsom salts; helps sore muscles but doesn’t raise magnesium levels through the skin.
  7. Magnesium taurate – Often used to support heart health and blood pressure.

Which form of magnesium is best?

“The form — whether it’s a capsule, powder or gummy — has a low impact on how the magnesium is absorbed,” Turke says. “What matters most is the type, dose and how often you take it.”

In general, forms like citrate, glycinate and malate are absorbed better than oxide or sulfate. But Turke reminds people that supplements should never replace a nutrient-rich diet.

“Getting magnesium from food is always best because it’s well absorbed and comes with other beneficial nutrients like fiber, vitamins and minerals,” she says.

Magnesium-rich foods include:

  • Leafy greens.
  • Nuts and seeds.
  • Legumes.
  • Whole grains.
  • Avocados.
  • Dairy.
  • Dark chocolate.

What should you consider before taking a magnesium supplement?

Magnesium supplements aren’t reviewed or approved by the Food and Drug Administration (FDA) before reaching store shelves.

“This means no one checks whether the product works or matches what the label says,” Turke explains. “That’s why I always recommend choosing third-party tested products with USP, NSF or ConsumerLab certifications. These don’t prove that a supplement works, but they confirm that it matches the label and is free from major contaminants.”

Additionally, any form of magnesium can upset your stomach if taken in high doses. 

“The upper limit for magnesium supplements is around 350 mg per day,” Turke says. “Taking more than that can cause diarrhea or other GI issues.”

The following groups should use caution or avoid magnesium supplements:

  • People with heart disease – Magnesium can affect heart rhythm, so those with pre-existing heart conditions, especially a heart block, should be cautious.
  • Those with kidney disease – The kidneys are responsible for filtering out excess magnesium, so impaired kidney function can lead to a dangerous buildup of the mineral.
  • People with intestinal diseases – Conditions like Crohn’s disease, celiac disease or diarrhea can impair a person’s ability to absorb magnesium and other nutrients.
  • Individuals with nerve or muscle conditions – People with conditions like myasthenia gravis should avoid taking magnesium, as it can interfere with the function of some nerve and muscle-related medications.
  • People taking certain medications – Magnesium can interfere with antibiotics, diuretics and those used to treat diabetes, high blood pressure or osteoporosis. 

As with any supplement, talk with your doctor before starting magnesium to determine the best form and dose for your body.

Concerned your magnesium levels may be low, or unsure which supplement is right for you? 
Call 800.922.0000 or schedule an appointment online with a primary care doctor.