Magnesium Citrate vs. Magnesium Oxide: Which Is Better?

Magnesium is an essential mineral that plays a crucial role in many bodily functions, including muscle and nerve function, blood pressure regulation, and bone health. However, many people don't get enough magnesium from their diet alone, which is why supplements can be an effective way to boost magnesium levels. Two popular forms of magnesium supplements are magnesium oxide and magnesium citrate, but what's the difference between them, and which one is better? Let's take a closer look.

What's Magnesium Oxide?

Magnesium oxide is a type of magnesium supplement that is commonly used to treat magnesium deficiency. It is made by combining magnesium with oxygen, and it is often sold in tablet or capsule form. Magnesium oxide is relatively inexpensive compared to other forms of magnesium supplements, which is why lower quality brands rely on this form in their supplements. But as we'll learn, not all forms of magnesium are created equal.

What's Magnesium Citrate?

Magnesium citrate is another form of magnesium that is often used to boost magnesium levels. It's made by combining magnesium with citric acid. One of the advantages of magnesium citrate is that it is more easily absorbed by the body than magnesium oxide. This is what you want if you're taking magnesium specifically for the health benefits it offers, like improved sleep, muscle recovery and digestion.

Which One Is More Effective?

Magnesium citrate wins in terms of effectiveness. Numerous studies have shown that magnesium citrate is more efficient than magnesium oxide at raising magnesium levels. For instance, in a study examining bioavailability, magnesium citrate showed approximately 16.2% bioavailability, while magnesium oxide had a bioavailability of about 4.03%. Essentially, magnesium citrate was found to be approximately four times more effective in boosting serum magnesium levels.(1)

Additionally, magnesium citrate has been shown to have a few specific health benefits that magnesium oxide does not have. For example, some studies have suggested that magnesium citrate may be effective at reducing the risk of kidney stones.(2) Another study found that magnesium citrate was more effective than magnesium oxide at reducing symptoms of constipation.(3)

Research suggests that magnesium citrate is four times more effective at raising serum magnesium levels compared to magnesium oxide.

All-in-all, if you want to experience the robust health benefits of magnesium, citrate is typically the better choice. That's why Night Minerals Magnesium + Calcium Drink uses magnesium citrate, instead of less effective magnesium oxide.

Are There Other Good Forms of Magnesium?

There are more than 10 different forms of magnesium, some are found primarily in ingestible supplements and others are found in topicals. The realm of magnesium is diverse, with each form boasting its own unique features and uses. For instance, consider magnesium glycinate, which is a blend of magnesium and the amino acid glycine. This form is known for its calming effects and can help enhance sleep quality and reduce anxiety. It's also gentle on the stomach, making it a great option for those with sensitive digestion. It's another form that can be found in our magnesium nighttime drink.

How Much Magnesium Should You Take?

The amount of magnesium you should take depends on several factors, including your age, gender, and overall health. In general, the recommended daily intake of magnesium is 400-420 mg for men and 310-320 mg for women.(4)

Magnesium is an essential mineral that plays a critical role in many bodily functions. While both magnesium oxide and magnesium citrate can be effective at raising magnesium levels in the body, magnesium citrate is typically a better option due to its higher absorption rate and specific health benefits. If you're interested in supplementing magnesium specifically for the sleep-related benefits, it's also worth considering other forms of magnesium, like glycinate. Combining a few different forms of bioavailable magnesium, as found in Night Minerals, allows you to reap the benefits of each.

Types of Magnesium and Their Benefits

Your body absorbs certain magnesium supplements more easily. Some types may help support specific health issues.

Magnesium is involved in over 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction (1).

Low magnesium levels may be involved in various health conditions, such as type 2 diabetes, heart disease, osteoporosis, and migraine (2).

Although many whole foods like green leafy vegetables, legumes, nuts, and seeds contain magnesium, up to two-thirds of people in the Western world don’t meet their magnesium needs with diet alone (1).

Keep reading to learn the ten various forms of magnesium supplements and their uses.

1. Magnesium citrate

Magnesium citrate is a form of magnesium that’s bound with citric acid.

This acid is found naturally in citrus fruits, giving them their tart, sour flavor (3).

Magnesium citrate is one of the more common magnesium supplement formulations and can be purchased in stores worldwide.

A small study of 14 male participants suggests that this type is among the most bioavailable forms of magnesium, meaning it’s more easily absorbed in your digestive tract than other forms (4).

It’s typically taken orally to replenish low magnesium levels. Due to its natural laxative effect, it’s also sometimes used at higher doses to treat constipation.

It’s occasionally marketed as a calming agent to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses (5).

Summary
Magnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. It’s mainly used to raise magnesium levels and treat constipation.

2. Magnesium oxide

Magnesium oxide is a salt that combines magnesium and oxygen.

It naturally forms a white, powdery substance and may be sold in powder or capsule form (6).

This type isn’t typically used to prevent or treat magnesium deficiencies, as some studies report that it’s poorly absorbed by your digestive tract (7).

Instead, people use it more frequently to relieve uncomfortable digestive symptoms, such as heartburn, indigestion, and constipation. Some may also use it to treat and prevent migraine episodes, but more research is needed to confirm that magnesium deficiency can contribute to migraine attacks (8, 9).

Summary
Magnesium oxide may help relieve digestive complaints like heartburn and constipation. Given that the body doesn’t absorb it well, it isn’t a good choice for those who need to raise their magnesium levels. You may want to consult with a doctor before taking magnesium oxide.

3. Magnesium chloride

Magnesium chloride is a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts.

It’s well absorbed in your digestive tract, making it a great multi-purpose supplement. You can use it to treat low magnesium levels (2, 7, 10).

People take magnesium chloride most frequently in capsule or tablet form, but it may also be an ingredient in topical products like lotions and ointments.

Although people use these skin creams to soothe and relax sore muscles, little scientific evidence links them to improved magnesium levels (11).

Summary
Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels.

4. Magnesium lactate

Magnesium lactate is the salt formed when magnesium binds with lactic acid.

This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent (12).

Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. It’s less popular as an over-the-counter dietary supplement.

Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types. This may benefit people who need to take large doses of magnesium regularly or don’t easily tolerate other forms.

In a study of 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate reported fewer digestive side effects than the control group (13).

Other studies likewise reveal that this form may help treat stress and anxiety, but more research is needed (14).

Summary
Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. It may be more suitable for those who don’t tolerate other forms or need to take especially large doses.

5. Magnesium malate

Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often added to food to add flavor or acidity.

Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels (15).

Some people report that it’s gentler on your system and may have a less laxative effect than other types. This may be beneficial, depending on your specific needs.

Magnesium malate is occasionally recommended to treat fibromyalgia and chronic fatigue syndrome symptoms. But while some studies have found there may be benefits, more high quality studies are needed (16).

Summary
Magnesium malate is easily absorbed and may have less of a laxative effect than other forms. It’s occasionally recommended for chronic conditions like fibromyalgia, but more scientific evidence is needed to support this.

6. Magnesium taurate

Magnesium taurate contains the amino acid taurine.

Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar. Thus, this form may promote healthy blood sugar levels (17).

Magnesium and taurine also support healthy blood pressure (18, 19).

A 2018 animal study revealed that magnesium taurate significantly reduced blood pressure in rats with high levels, indicating that this form may bolster heart health (20).

Keep in mind that more human research is needed.

Summary
Magnesium taurate may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary.

7. Magnesium L-threonate

Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C (21).

This form is easily absorbed. Animal research notes it may be the most effective type for increasing magnesium concentrations in brain cells (22).

Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression, Alzheimer’s disease, and age-related memory loss. Nonetheless, more research is needed (23).

Summary
Magnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression, Alzheimer’s, and memory loss. All the same, further studies are necessary.

8. Magnesium sulfate

Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It’s commonly known as Epsom salt. It’s white with a texture similar to that of table salt.

While you can consume it as a treatment for constipation in capsule form or dissolve the powder in water, it has an unpleasant taste. Using too much or using it too often can be dangerous (24).

You can dissolve magnesium sulfate in bathwater to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skin care products like lotion or body oil.

Although adequate magnesium levels can play a role in muscle relaxation and stress relief, little evidence suggests that this form is well absorbed through your skin (11).

Summary
Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, more quality research is needed to support its use.

9. Magnesium glycinate

Magnesium glycinate is formed from elemental magnesium and the amino acid glycine.

Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as:

fish

meat

dairy

legumes

Animal studies suggest that glycine on its own can help improve sleep and treat some inflammatory conditions, including heart disease and diabetes. But more robust studies are needed to further support this (25, 26).

Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce mental health issues, such as: (1)

anxiety

depression

stress

insomnia

Yet, there is limited scientific evidence on these uses, so more studies are needed.

Summary
Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited.

10. Magnesium orotate

Magnesium orotate includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA (27).

It’s easily absorbed and doesn’t have the strong laxative effects characteristic of other forms (28).

Early research suggests it may promote heart health due to orotic acid’s unique role in the energy production pathways in your heart and blood vessel tissue (28, 29).

As such, it’s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease.

One 2009 study of 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo (28).

Yet, this form is significantly more expensive than other magnesium supplements. Based on the limited evidence, its benefits may not justify the cost for many people.

Summary
Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue.

Should you take a magnesium supplement?

If you don’t have low magnesium levels, no evidence suggests a supplement will provide a measurable benefit.

Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. Magnesium is present in a variety of foods, including (2):

Legumes: black beans, edamame

Vegetables: spinach, kale, avocado

Nuts: almonds, peanuts, cashews

Whole grains: oatmeal, whole wheat

Others: dark chocolate

However, a supplement may be worth considering if you cannot get enough magnesium from your diet.

Specific populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence (2).

Dosage and possible side effects

The average recommended daily amount of magnesium for adults ranges from 320 mg for females and 420 mg for males (2).

The amounts in different supplement formulations may vary, so check the label to ensure you take the most appropriate dose.

Magnesium supplements are generally considered safe for most people. Once you’ve reached adequate levels, your body will excrete any excess in your urine.

However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.

Although rare, magnesium toxicity can occur. You may be at a greater risk if you have kidney disease or consume very large doses of this mineral. Signs of toxicity include (2):

nausea

vomiting

diarrhea

muscle weakness

irregular breathing

lethargy

urinary retention

It’s always a good idea to consult a healthcare professional before adding dietary supplements.

Summary
Most adults need 320–420 mg of magnesium per day. If you’re unable to meet your needs from your diet, a supplement may be warranted. They’re widely considered safe, but you may want to talk to a health professional before starting.

Read about dietitians’ picks for the best magnesium supplements.

The bottom line

Magnesium plays a vital role in human health. Low levels are linked to numerous adverse effects, including depression, heart disease, and diabetes.

You may want to consider supplements if you’re not getting enough of this mineral in your diet.

Many forms exist, some of which may help relieve heartburn, constipation, and other ailments. If you’re unsure which one is right for you, consult a healthcare professional.

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.

What types of magnesium are there?

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There are many types of magnesium present in dietary supplements and food products. These include:

magnesium citrate

magnesium glycinate

magnesium chloride

magnesium lactate

magnesium malate

magnesium taurate

magnesium sulfate

magnesium oxide

Each type of magnesium has different properties. They can vary in terms of their:

medical uses

bioavailability, or how easy it is for the body to absorb them

potential side effects

A person should seek the advice of a doctor or dietitian before trying a magnesium supplement.

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.

Learn about magnesium supplements for anxiety here.

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.

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