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Magnesium is an essential mineral thought to several potential health benefits.
This ranges from improving energy levels to treating constipation.
This article explores the uses and possible side effects of the most common forms, magnesium citrate and magnesium oxide.
Magnesium is critical for many processes in the body, including energy metabolism, DNA production and bone structure.
The body contains around 25-30 grams of magnesium. Half is stored in your bones, the other half in muscles and soft tissue. As little as 1% is found in extracellular fluid (1, 2).
Dietary sources of magnesium include green leafy vegetables, legumes, almonds and many other fruits and vegetables.
Magnesium can also be taken orally as a supplement or medication.
Summary: Magnesium is critical for energy metabolism, DNA production and bone structure.
Magnesium citrate is elemental magnesium bound to a citrate salt.
When magnesium is bound to a citrate salt it’s more easily dissolved and absorbed by the body. This is why it’s often used in magnesium supplements and laxatives.
Magnesium citrate supplements prevent or treat magnesium deficiency.
They are generally taken in tablet form.
It can also be used as a laxative or to flush out the colon prior to operations.
It works by drawing water into the bowel to induce bowel movements. As a laxative, it’s most commonly taken as a liquid.
You may also see magnesium citrate on food labels as an additive; it will be listed as e345. This form is used as an acidity regulator.
Summary: Magnesium citrate is elemental magnesium bonded to citric acid. It can be used as a magnesium supplement or laxative.
Magnesium oxide (MgO) is a naturally occurring inorganic compound.
It’s used as an osmotic laxative, much like magnesium citrate. It may also be taken as an antacid.
When magnesium oxide combines with water, magnesium hydroxide is formed. This compound is able to naturalize acid in the gastrointestinal tract (4).
One study of 276 participants found that a product called Carbosymag — a combination of simethicone, activated charcoal and magnesium oxide — was 70% more effective than a placebo for treating symptoms of indigestion.
However, it’s likely these results were due to all of the ingredients acting together, rather than the magnesium oxide itself (5).
A number of antacids use magnesium hydroxide combined with other substances. Unfortunately, there are very few recent studies looking at the effectiveness of magnesium alone as an antacid.
Magnesium oxide can also be used as an anti-caking agent. It will be listed on food labels as e530.
Summary: Magnesium oxide is an inorganic compound often used as a laxative and in antacids.
Magnesium oxide contains the highest amount of elemental magnesium (about 60%) of all magnesium supplement types.
However, this doesn’t directly translate to more magnesium absorbed in the body.
In fact, magnesium oxide is poorly absorbed by the body. It’s though that around 4% of its elemental magnesium is absorbed, equivalent to about 9.5 mg out of a 400 mg tablet (with 60% elemental magnesium) (16).
On the other hand, magnesium citrate is much better absorbed by the body than magnesium oxide. It appears to have a bioavailability of 25-30% (17).
For this reason magnesium citrate is the most common type of magnesium supplementation and is the recommended choice for most issues and deficiencies.
Summary: Magnesium oxide has more elemental magnesium per gram, but is not absorbed as well as magnesium citrate in the body.
Magnesium citrate and magnesium oxide are compounds not required by the body, but magnesium itself most certainly is.
The absorption of magnesium is dependent on how much of the mineral is already stored in the body.
When the body has sufficient magnesium, less of it is absorbed from food and supplements. When stores are low, more magnesium will be absorbed (6).
Magnesium deficiency is difficult to detect and test. You are unlikely to experience many symptoms until your body’s magnesium stores are severely depleted (2).
Normal blood magnesium levels are 0.70 -0.95 mmol/L. Hypomagnesemia, or low blood magnesium, is defined when blood levels of magnesium are less than 0.70 mmol/L. This is thought to be a good indicator of total body magnesium depletion.
However, less severe and non-symptomatic magnesium deficiency is not as accurately reflected in blood tests (2).
This is because blood levels of magnesium do not account for the stores in bone and other tissues, where the majority of magnesium is found.
If you have one of the following conditions, you are more likely to be deficient in magnesium:
Certain medications may also increase the likelihood of magnesium deficiency (6, 7).
Summary: The body requires magnesium, but not in the form of compounds like magnesium citrate and magnesium oxide. Certain pre-existing conditions increase the likelihood of magnesium deficiency.
Magnesium citrate is one of the most common forms of magnesium used to treat deficiency.
It has a high bioavailability of 25-30%, which means it’s more readily absorbed by the body, and is highly soluble in water (9).
Two different studies found that magnesium citrate was better absorbed, in both acute and long-term supplementation, compared to other magnesium supplements (10, 11).
Magnesium oxide has a much lower bioavailability and is less soluble (9).
However, this does not mean it can’t be used as a supplement. In fact, one study found that magnesium oxide was able to raise levels of intracellular (inside tissue cells) magnesium just as well, if not better, than magnesium citrate (12).
Summary: Though magnesium citrate is more soluble in water and has a higher bioavailability, magnesium oxide is just as suitable as a magnesium supplement.
Both magnesium citrate and magnesium oxide can be used as an osmotic laxative.
When taken, water is drawn into the large intestine via a process called osmosis. The large intestine then becomes full of water, softening stool and stimulating bowel movements (13).
According to anecdotal accounts, magnesium citrate is a quick and effective treatment for constipation.
However, there’s still limited evidence to suggest that magnesium-based laxatives are more effective than other type of laxatives (14).
Magnesium may also be taken for bowel preparation. This is when the bowel needs to be cleared out before a gastrointestinal operation or procedure (15).
Summary: Magnesium citrate and magnesium oxide can be used as a laxative and to clear out the bowel before medical procedures.
Magnesium citrate and magnesium oxide are often promoted as a cure-all for an assortment of conditions.
The list of conditions is very broad and there is very little or no evidence available to support these claims:
The problem is it’s very hard to tell whether magnesium will actually help with these problems in people who are otherwise healthy. Some reasons for this include:
At this stage, those claims are all speculative and hopeful.
Fatigue is probably the most popular condition that magnesium supplements are said to remedy.
But its unknown if fatigue is actually a symptom of mild magnesium deficiency.
Some studies suggest magnesium might be beneficial to people with chronic fatigue or fibromyalgia, but they are far from conclusive (16).
It could be worth a try, but it’s speculative at the moment.
Summary: Magnesium is said to be a cure-all for many conditions ranging from muscle aches to digestive issues and even fatigue. The evidence supporting these claims is largely non-existent, so it remains to be seen if it is useful for these conditions.
The magnesium dosage depends on your age and what you’re taking magnesium for.
The National Institutes of Health recommend not exceeding the following doses of magnesium from supplements or medication:
Most manufacturers recommend 150-300ml of magnesium citrate.
For magnesium oxide, most suggest one 500mg tablet, twice per day, with a full glass of water.
Overall, it’s best to follow the instructions on the label or from your doctor.
The dose depends entirely on the type of medication you are taking. Consult your pharmacist or doctor.
Magnesium citrate and magnesium oxide generally have few side effects.
However, some people may experience diarrhea and stomach discomfort.
If it’s continually used as a laxative you may develop laxative dependence. This is when the bowel loses its ability to effectively clear stools without the help of a laxative.
In rare circumstances, hypermagnesemia (too much magnesium in the blood) can occur, usually only when large doses are given for bowel preparation or with long-term use.
Consult your doctor if you are taking antibiotics, as magnesium supplementation may reduce their effect.
For more magnesium oxide vs citrateinformation, please contact us. We will provide professional answers.
Magnesium should be taken with caution if you have any of the following conditions (6):
Summary: Magnesium supplementation has few side effects. The most common is digestive issues like stomach discomfort and diarrhea.
Dietary sources of magnesium should be your first go-to source for increasing magnesium intake.
Foods high in magnesium include:
If you believe you’re not able to get enough through your diet, you may consider a magnesium supplement.
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.
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).
SummaryMagnesium 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.
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).
SummaryMagnesium 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.
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).
SummaryMagnesium 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.
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).
SummaryMagnesium 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.
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).
SummaryMagnesium 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.
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).
SummaryMagnesium 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.
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).
SummaryMagnesium 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.
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:
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)
Yet, there is limited scientific evidence on these uses, so more studies are needed.
SummaryMagnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited.
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 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).
SummaryMagnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue.
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).
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):
It’s always a good idea to consult a healthcare professional before adding dietary supplements.
SummaryMost 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.
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.
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