10 Types of Magnesium: Differences, Benefits, and Uses
Magnesium is a mineral that’s involved in a number of critical processes in the body, including energy production, glucose metabolism, the regulation of stress, bone mineral metabolism, cardiovascular regulation, and the synthesis and activation of vitamin D.
Unfortunately, research suggests that nearly 50% of the U.S. population consumes less than the daily intake recommendations for this essential nutrient.
For people with low magnesium intake from foods, magnesium supplements are a convenient way to meet magnesium needs. Plus, they may benefit health in a number of ways, from improving blood sugar and blood pressure regulation to reducing anxiety symptoms.
While magnesium supplements are a smart choice for many people, shopping for magnesium products can be a confusing process. There are multiple forms of magnesium, some of which may be a better choice for treating certain symptoms and health conditions than others.
This article breaks down the most common forms of magnesium and covers their benefits, downsides, and more so you can pick the best magnesium supplement for your health needs.
Magnesium Oxide
Magnesium oxide is one of the most common forms of magnesium found in dietary supplements. It’s an inorganic salt of magnesium formed with ions of magnesium and oxygen.
Some studies show that magnesium oxide may be helpful for treating certain health conditions, such as headaches and constipation.
A 2021 study that included 63 people with migraine headaches found that daily treatment with 500 milligrams of magnesium oxide was similarly effective for reducing migraine frequency as the anticonvulsant sodium valproate.
Another 2021 study in 90 people with constipation found that treatment with 1.5 grams of magnesium oxide or one gram of the laxative senna were similarly effective in improving spontaneous bowel movements and constipation-related quality of life compared to a placebo. Just keep in mind that, because of its low absorption rate, magnesium oxide may cause gastrointestinal side effects, including diarrhea.
While magnesium oxide may help improve certain symptoms, it’s less bioavailable to your body compared to other forms of magnesium, such as magnesium citrate and magnesium glycinate.
In fact, a 2019 study that tested 15 different magnesium supplements found that the supplement that consisted of only magnesium oxide had the lowest bioavailability.
In summary: Magnesium oxide is one of the most common forms of magnesium found in dietary supplements. While it’s been shown to be helpful for certain conditions, such as headaches and constipation, it’s less bioavailable than other forms of magnesium and may cause side effects like diarrhea.
Magnesium Citrate
Magnesium citrate is a popular form of magnesium composed of magnesium and citrate ions. It’s commonly used in dietary supplements, including multivitamins, and is more bioavailable to the body compared to magnesium oxide and other forms of magnesium, such as magnesium sulfate.
Magnesium citrate supplements may be helpful for people with health issues like anxiety, osteoporosis, and metabolic syndrome, a cluster of conditions including high blood pressure and elevated blood sugar levels.
A small 2021 study that included 24 people with metabolic syndrome demonstrated that treatment with 400 milligrams of magnesium citrate per day for four weeks led to significant reductions in blood pressure and levels of the long-term marker for blood sugar control hemoglobin A1c (HbA1c) compared to a placebo group. The magnesium group also experienced significant increases in their vitamin D levels.
In summary: Magnesium citrate is a popular form of magnesium with high bioavailability. It’s less likely to cause gastrointestinal side effects than magnesium oxide and may offer several health benefits, such as improving high blood pressure and blood sugar levels.
Magnesium Glycinate
Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. It’s effective for treating low magnesium levels, is well-tolerated, and is less likely to cause gastrointestinal side effects than other forms, such as magnesium oxide and magnesium sulfate.
Older research suggests that magnesium glycinate may be helpful for improving symptoms of depression, and that doses of magnesium glycinate ranging from 100 to 300 milligrams given multiple times per day may rapidly improve symptoms in people with major depression.
Magnesium deficiency is common among people with depression, and research shows that magnesium supplements could be a natural way to combat depressive symptoms. A 2017 study that included 126 people with mild to moderate depression found that the group that was supplemented with 248 milligrams of magnesium chloride per day for six weeks experienced significant improvements in depressive symptoms compared with a placebo group.
While these results are encouraging and suggest that magnesium could be a worthwhile treatment for those with depression, if you’re using magnesium to improve symptoms related to a mental health condition, you should always clear it with your healthcare provider first, especially if you’re taking one or more medications.
In summary: Magnesium glycinate is a highly bioavailable form of magnesium that’s well-tolerated and unlikely to cause gastrointestinal side effects when taken in normal doses. Magnesium glycinate may be a good choice for people with mental health conditions like depression.
Magnesium Acetyl Taurate
If you’re looking for a way to naturally reduce anxiety, magnesium acetyl taurate, a type of magnesium made by combining magnesium and a form of the amino acid taurine, may be a good supplement option.
A 2019 study comparing different forms of magnesium found that magnesium acetyl taurate was rapidly absorbed by the body and was able to pass through to the brain easily, thus enhancing magnesium tissue concentration levels in the brain. This may help decrease anxiety symptoms.
Studies in animals also suggest that, because of its ability to effectively increase brain tissue levels of magnesium, magnesium acetyl taurate may have neuroprotective properties and may help prevent brain tissue damage and deterioration.
In summary: Magnesium acetyl taurate is rapidly absorbed by the body and effectively increases brain tissue levels of magnesium. It may offer neuroprotective and anti-anxiety benefits.
Magnesium Sulfate
Magnesium sulfate is another common form of magnesium that can be found in multivitamins and stand-alone magnesium supplements. Magnesium sulfate is less bioavailable compared to other forms of magnesium, like magnesium citrate and magnesium glycinate, and is more likely to cause gastrointestinal side effects like diarrhea.
That said, magnesium sulfate can be used to raise magnesium levels in the body and is FDA-approved for treating low magnesium levels and constipation, and preventing seizures in women with preeclampsia, a condition characterized by high blood pressure during pregnancy.
In summary: Magnesium sulfate is a common form of magnesium used in dietary supplements. While it’s less bioavailable than other forms of magnesium, such as magnesium citrate, it’s effective for treating low magnesium levels, constipation, and several other medical conditions.
Magnesium L-Threonate
Magnesium L-threonate is a form of magnesium that was developed in 2010. It’s highly bioavailable, and some studies suggest this form of magnesium has a higher absorption and retention rate than magnesium chloride, citrate, glycinate, and gluconate.
This form of magnesium may help reduce neuroinflammation and correct magnesium deficiency, and may have pain-relieving properties.
A 2023 study of 83 people with advanced cancer found that treatment with 1.5 or 2 grams of magnesium-L-threonate daily for 12 weeks significantly reduced the increase in opioids that the patients took compared with the placebo group starting on day 30. The magnesium had an even greater effect on the need for pain medications on day 90. Additionally, the magnesium L-threonate significantly relieved opioid‐induced constipation in the participants.
In summary: Magnesium L-threonate may have a higher absorption and retention rate compared to magnesium chloride, citrate, glycinate, and gluconate. It may be helpful for reducing some types of pain and could help relieve constipation.
Other Forms of Magnesium
In addition to the forms of magnesium mentioned above, the following types of magnesium can be taken in supplement form.
Magnesium Gluconate: Magnesium gluconate is a magnesium salt of an organic compound called gluconic acid. Like magnesium oxide, magnesium gluconate has diarrhea and laxative effects. This is because magnesium salts have osmotic activity, meaning that the unabsorbed salts draw water into the intestine and colon and stimulate gastric motility, which can cause gastrointestinal side effects. Magnesium gluconate is used to increase low magnesium levels and is commonly found in dietary supplements.
Magnesium Malate: Magnesium malate is a form of magnesium created by combining magnesium with malic acid, a compound naturally found in certain fruits and vegetables. Magnesium malate has high absorbability, and some research suggests it could have pain-relieving properties in certain populations, such as in those with fibromyalgia.
Magnesium Chloride: Magnesium chloride is more efficiently absorbed by the body compared to magnesium oxide and magnesium sulfate. Like other magnesium salts, magnesium chloride is more likely to cause gastrointestinal side effects compared to other forms, such as magnesium glycinate. Magnesium chloride supplements may benefit those with mental health disorders, including depression.
Magnesium Orotate: Magnesium orotate is the magnesium salt of orotic acid. Studies show that this form of magnesium may help improve and protect heart health by lowering blood pressure, and preventing and treating cardiac arrhythmias. It may also improve nervous system function. What’s more, it’s less likely to cause gastrointestinal side effects than magnesium salts such as magnesium oxide.
There are many forms of magnesium to choose from, some of which may be better for certain health conditions and symptoms than others.
If you have questions about which form of magnesium may be the best choice for you, consider speaking with your healthcare provider. They can recommend an appropriate form and dose based on your health goals and medical background.
Do You Need A Magnesium Supplement?
Though true magnesium deficiency is rare, many people underconsume this essential nutrient. If your diet is low in magnesium-rich foods, like beans, vegetables, and seeds, you may benefit from taking a magnesium supplement.
What’s more, people on certain medications, such as blood sugar-lowering drugs, and those with some health conditions, such as Crohn’s disease and celiac disease, are more likely to have low magnesium levels in the blood, and may require a magnesium supplement.
Research also shows that magnesium supplements can benefit people with certain medical conditions, such as type 2 diabetes, anxiety, high blood pressure, migraines, and depression.
Additionally, magnesium supplements can help support restful sleep, strong bones, and a healthy stress response.
If you’re interested in supplementing with magnesium, consider discussing optimal dosing and magnesium types with your healthcare provider.
How To Choose the Best Magnesium Supplement For You
If you’ve decided to take a magnesium supplement, it’s best to purchase high-quality products from trusted brands and to choose supplements from manufacturers that hire third-party labs to test their products for purity and potency, which helps improve supplement safety.
Whenever possible, purchase supplements from brands certified by organizations like UL, USP, and NSF International.
Choosing a bioavailable form of magnesium, such as magnesium glycinate or magnesium citrate, can help increase your body’s ability to absorb magnesium and may help reduce the risk of gastrointestinal side effects. However, some forms of magnesium known to be less bioavailable and more associated with side effects may be useful for treating specific conditions, such as constipation.
You’ll also want to choose a magnesium supplement that you can easily tolerate. For example, if you have a hard time swallowing pills, you may want to purchase a liquid or powdered form of magnesium.
Magnesium Product Suggestions
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.
Best Overall: MegaFood Magnesium
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.
A Quick Review
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.
8 Types of magnesium and their benefits
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.
For better nutrition
The following types of magnesium are popular as general dietary supplements:
Magnesium glycinate
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.
Magnesium lactate
This type of magnesium is a compound of magnesium and lactic acid. According to a 2017 analysis, there is evidence that magnesium lactate absorbs in the gut easily.
Magnesium malate
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 2019 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 2018 study in humans reported that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects.
Magnesium citrate
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 2003 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.
For topical use
Some people use magnesium on the skin. The types of magnesium people can use in this way include:
Magnesium chloride
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 2017 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
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.
For specific conditions
Several types of magnesium can help treat constipation, such as magnesium citrate. Other types may have utility as medical treatments.
Magnesium oxide
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 2017 analysis.
Magnesium taurate
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 2018 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.
How to choose a magnesium product
When choosing magnesium products, it is important to consider:
how much magnesium a person already consumes in their diet
whether a supplement or topical product is necessary
how much additional magnesium a person needs
whether topical or oral forms are preferable
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.
Food sources
People can get more magnesium from their food. Dietary sources of magnesium include:
roasted pumpkin seeds, which contain 37% of the daily value per ounce (oz)
chia seeds, which contain 26% of the daily value per oz
almonds, which contain 19% of the daily value per 1 oz
boiled spinach, which contains 19% of the daily value per 1/2 cup
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.
Summary
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.
Asthma
Several studies show that intravenous (IV) magnesium and magnesium inhaled through a nebulizer can help treat acute attacks of asthma in adults and children, 6 to 18 years of age. But there is no evidence that taking oral magnesium helps control asthma symptoms. Low levels of magnesium may increase the risk of developing asthma. A population-based clinical study of more than 2,500 children, 11 to 19 years of age, found that low dietary magnesium intake may be associated with the risk of asthma. The same was found in a group of more than 2,600 adults, 18 to 70 years of age.
Depression
Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium. One study found that magnesium was as effective as tricyclic antidepressants in treating depression among people with diabetes.
Diabetes
People who have type 2 diabetes often have low blood levels of magnesium. A large clinical study of more than 2,000 people found that getting more magnesium in the diet may help protect against type 2 diabetes. Some studies suggest that taking magnesium supplements may help blood sugar control and insulin sensitivity in people with diabetes or prediabetes.
Fibromyalgia
A preliminary clinical study of 24 people with fibromyalgia found that a proprietary tablet containing both malic acid and magnesium improved pain and tenderness associated with fibromyalgia when taken for at least 2 months. Other studies suggest the combination of calcium and magnesium may be helpful for some people with fibromyalgia. More studies are needed. Other studies suggest that magnesium supplementation helped improve muscle strength in children with cystic fibrosis.
Noise-related hearing loss
One study suggests that taking magnesium may prevent temporary or permanent hearing loss due to very loud noise.
Arrhythmia and heart failure
Magnesium is essential to heart health. Studies suggest a possible association between a modestly lower risk of coronary heart disease (CHD) in men and increased magnesium intake. In one study of women, higher dietary intake of magnesium was associated with a lower risk of sudden cardiac death. Magnesium helps maintain a normal heart rhythm and doctors sometimes administer it intravenously (IV) in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia (irregular heartbeat). People with congestive heart failure (CHF) are often at risk for developing cardiac arrhythmia. For this reason, doctors may decide that magnesium should be a part of the treatment of CHF. One well-designed study found that taking magnesium orotate for a year reduced symptoms and improved survival rates in people with CHF when compared to placebo. Magnesium and calcium work together at very precise ratios to ensure your heart functions properly. Talk to your doctor before taking magnesium supplements if you have a history of cardiac issues.
Results of studies using magnesium to treat heart attack survivors have been mixed. Some studies reported lower death rates, as well as fewer arrhythmias and improved blood pressure when magnesium is used as part of the treatment following a heart attack. But one study found that magnesium slightly increased the risks of sudden death, the chance of another heart attack, or the need for bypass surgery in the year after a heart attack. If you have had a heart attack, your doctor will decide if magnesium supplementation is right for you.
High blood pressure (hypertension)
Eating low-fat dairy products and lots of fruits and vegetables on a regular basis is associated with lower blood pressure. All of these foods are rich in magnesium, as well as calcium and potassium. A large clinical study of more than 8,500 women found that a higher intake of dietary magnesium may reduce the risk of high blood pressure in women. A few studies also suggest that magnesium supplements may help lower blood pressure, although not all studies agree.
Migraine headache
A few studies suggest that taking magnesium supplements may help prevent migraine headaches. In addition, research suggests that magnesium supplements may shorten the duration of a migraine and reduce the amount of medication needed. People who have migraine headaches tend to have lower levels of magnesium compared to those with tension headaches or no headaches at all.
Some experts recommend combining magnesium with vitamin B2 (riboflavin) and the herb feverfew when you have a headache.
However, some studies suggest that magnesium sulfate may be less effective than prescription medications for preventing migraines in those who have 3 or more headaches per month. The only exception to this may be women who get migraine headaches around the time of their period.
Osteoporosis
Not getting enough calcium, vitamin D, magnesium, and other micronutrients may play a role in the development of osteoporosis. To prevent osteoporosis, it is important to:
Get enough calcium, magnesium, and vitamin D
Eat a well-balanced diet
Do weight bearing exercises throughout life
Preeclampsia and eclampsia
Preeclampsia is characterized by a sharp rise in blood pressure during the third trimester of pregnancy. Women with preeclampsia may develop seizures, which is then called eclampsia. Magnesium, given in the hospital by IV, is the treatment of choice to prevent or treat seizures associated with eclampsia or to prevent complications from preeclampsia. Some physicians also use magnesium sulfate to manage pre-term labor.
Premenstrual syndrome (PMS)
Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly:
Bloating
Insomnia
Leg swelling
Weight gain
Breast tenderness
One study suggests that a combination of magnesium and vitamin B6 may work better than either one alone.
Restless legs syndrome (RLS)
A study including only 10 people found that magnesium improved insomnia related to RLS, a disorder characterized by uncomfortable sensations in the legs, which are worse during periods of inactivity, rest, or while sitting or lying down.
Colorectal cancer
Preliminary studies suggest that higher intakes of dietary magnesium are associated with a lower risk of colorectal tumors. While this is a new area of research, scientists say consuming magnesium-rich foods may be another avenue to explore in the search for cancer prevention strategies.
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