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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<\/a> likely fall into the second category\u2014yet the number of different types of magnesium on the market can make it difficult to determine which is best for you.<\/p>\n 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<\/a> (NIH). Second, foods that contain magnesium<\/a>, like beans, nuts, seeds, whole grains, green leafy vegetables, may not be doing the trick. \u201cA new study<\/a> analyzing United States Department of Agriculture nutrient data shows significant micronutrient declines between 1950 and 1999, largely due to soil quality degradation,\u201d noted Jessica Corwin, M.P.H., R.D.N., head health coach at Respin<\/a>. \u201cAs a result, our produce is estimated to contain 20 to 30% less magnesium than in previous decades.\u201d So some people may require a supplement to get enough.<\/p>\n Meet the experts: Jessica Corwin, M.P.H., R.D.N., head health coach at Respin<\/a>; Jim White, R.D.N., C.P.T., owner of Jim White Fitness and Nutrition Studios<\/a>; Laura Vetter, R.D.N.<\/a>, an outpatient dietitian at Saint Peter\u2019s University Hospital in New Brunswick, NJ.<\/p>\n 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\u2019s important to note, however, that the capsules and powders are only regulated by the U.S. Food and Drug Administration<\/a> (FDA) as food, not as drugs, meaning they don\u2019t undergo the same vetting as medication\u2014so be sure to check with your healthcare provider before adding one to your routine.<\/p>\n Ahead, experts break down the differences and benefits of the most common types of magnesium.<\/p>\n Types of magnesium<\/p>\n 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:<\/p>\n 1. Magnesium citrate<\/p>\n One of the most common types of magnesium, magnesium citrate, is composed of magnesium bound to citric acid. \u201cIt is one of the most bioavailable forms of magnesium,\u201d explained Jim White, R.D.N., C.P.T., owner of Jim White Fitness and Nutrition Studios<\/a>. 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<\/a>, White noted.<\/p>\n 2. Magnesium glycinate<\/p>\n Magnesium glycinate, which is magnesium plus the amino acid glycine (which has antioxidant and anti-inflammatory properties<\/a>), is \u201cknown for its gentle effect on the stomach\u201d and is \u201cgreat for improving sleep and managing anxiety, as it has calming properties,\u201d said Corwin. That makes it a popular pick\u2014plus the fact that it comes as a powder, capsule, or tablet. Other benefits may include muscle relaxation and pain reduction<\/a>. White added that it may also help reduce inflammation in the body, thanks to the glycine.<\/p>\n 3. Magnesium oxide<\/p>\n 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<\/a>, explained White. However, compared to other types, magnesium oxide is not absorbed by the body as well<\/a>, White added.<\/p>\n 4. Magnesium chloride<\/p>\n Magnesium chloride is made of magnesium, chlorine, and often sodium. White explained it\u2019s 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) \u201cto soothe and relax sore muscles,\u201d White added, but will have a \u201clow impact on magnesium levels\u201d when used this way.<\/p>\n 5. Magnesium sulfate<\/p>\n Magnesium sulfate is a combination of magnesium, sulfur, and oxygen. \u201cIt is used in an intravenous form to rapidly replete low magnesium levels,\u201d explained Laura Vetter, R.D.N.<\/a>, an outpatient dietitian at Saint Peter\u2019s University Hospital in New Brunswick, NJ. However, \u201cthe most common form of magnesium sulfate is magnesium salts (Epsom salts) which can be used in a bath to decrease muscle soreness.\u201d It may also be given orally in low doses to treat constipation<\/a>.<\/p>\n 6. Magnesium lactate<\/p>\n \u201cMagnesium lactate is the magnesium salt of lactic acid,\u201d 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.<\/p>\n 7. Magnesium L-threonate<\/p>\n 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\u2019s, and age-related memory loss, according to a study in the journal Nutrients<\/a>. While more research is needed on this form of magnesium, it is \u201ceasily absorbed and has been seen to increase magnesium levels in brain tissue,\u201d White said. Corwin added it\u2019s likely helpful in the brain department because it\u2019s \u201cthe only form able to cross the blood-brain barrier.\u201d<\/p>\n 8. Magnesium taurate<\/p>\n Magnesium taurate is made of magnesium and taurine (an amino acid). This form of magnesium is taken orally and may help \u201cto promote healthy blood glucose levels,\u201d White said. It also may help to support healthy blood pressure<\/a> and may aid in sleep, reduce inflammation, and support healthy digestion, per White. However, more research is needed on this form.<\/p>\n 9. Magnesium malate<\/p>\n Magnesium malate is magnesium plus malic acid, which is thought to increase the absorption of magnesium. \u201cIt is used for increasing low blood magnesium levels and for those with muscle pain or fatigue,\u201d 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<\/a>.<\/p>\n 10. Magnesium orotate<\/p>\n Magnesium orotate is a combination of magnesium and orotic acid. \u201cOrotic acid is being studied for a possible link to improving athletic performance, athletic endurance, and heart health,\u201d Vetter said. Researchers<\/a> also suspect it may be beneficial for maintaining healthy communication between the brain and gut microbiome. However, \u201cat this time, it is the least cost-effective form of magnesium supplementation.\u201d<\/p>\n Do you need to take a magnesium supplement?<\/p>\n \u201cMagnesium is a mineral needed in the body as a cofactor for more than 300 biochemical reactions in the body,\u201d explained White. Magnesium benefits<\/a> 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<\/a>.<\/p>\n