Your body absorbs certain magnesium supplements more easily. Some types may help support specific health issues.
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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.
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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.
Not all Magnesium supplementation is created equal. If you're deciding between Magnesium Oxide vs. Magnesium Citrate, there are a few important differences to note in terms of their makeup, usage, and how effectively they're absorbed by your body.
Magnesium is often combined with other compounds to make it more bioavailable for your body to consume. There are more than 10 different forms of Magnesium available, each with different uses and features. For instance, you'll find it in forms like Magnesium Oxide, Magnesium Citrate, Magnesium Glycinate, and Magnesium Chloride.
Magnesium Oxide is made by combining Magnesium and Oxygen, while Magnesium Citrate is made by combining Magnesium salt with citric acid.
Magnesium absorption and bioavailability are crucial because they determine how much of the mineral your body can actually use. A number of studies have shown that Magnesium Citrate supplements are more efficient at raising Magnesium levels in the body than Magnesium Oxide supplements. In a comparative study examining the bioavailability of four commercially available Magnesium preparations, results indicated relatively poor absorption of Magnesium Oxide (fractional absorption 4%) and significantly higher absorption of Magnesium Citrate.1
As a crucial mineral and vital electrolyte, Magnesium has a wide variety of important functions within your body. Adequate Magnesium intake and balanced Magnesium levels, therefore, have many benefits for your health. They contribute to energy production, protein synthesis, hydration, muscle and nerve function, improved exercise performance, and even the regulation of blood sugar and blood pressure levels.
One of the key benefits of Magnesium is its role in supporting bone health. It works synergistically with Calcium and Vitamin D to help you maintain strong bone structure. Additionally, Magnesium helps relax your muscles, which can reduce muscle cramps and spasms. It also plays a role in heart health, helping maintain a regular heartbeat and supporting vascular tone, which may help lower blood pressure.
Magnesium is also known for its calming effects on the nervous system, which can help reduce stress and promote better sleep. Many people take a Magnesium powder supplement for sleep or general relaxation.
Because Magnesium Citrate is known for its high bioavailability in your body, it's a good choice if you're looking to get an adequate intake of Magnesium in order to experience more of these health benefits. It's also often used for its gentle laxative effects to relieve digestive blockages and get things moving because Magnesium makes you poop.
Magnesium Oxide is also used for laxative effects. Though it has been shown to be less bioavailable, Magnesium Oxide is widely found on many shelves due to its cheaper costs for manufacturers.
Getting too much dietary Magnesium from food doesn't pose a health risk for healthy people because any excess gets eliminated when you pee. But taking too much of a Magnesium supplement could have side effects, including nausea, abdominal cramping, and diarrhea. Taken in large doses, Magnesium Citrate could cause electrolyte imbalances or diarrhea due to its laxative effects. However, large doses of Magnesium Oxide are more likely to cause diarrhea and stomach discomfort due to its lower bioavailability, leading to unabsorbed Magnesium in the intestines. Unlike Citrate, Magnesium Oxide is among the 4 most common types of Magnesium to cause diarrhea.2 Always follow recommended dosages and consult your healthcare adviser to minimize side effects.
So, what's the best Magnesium supplement? Well, it depends. Next time you're buying dietary supplements, you might want to think about the different Magnesium supplements available to you before grabbing the first one you see off the shelf.
When considering Magnesium Oxide, you'll want to keep in mind its slow rate of absorption as well as its digestive effects. Thanks to its ability to draw water into the intestines, promoting regularity, this form is often used as a laxative. Magnesium Oxide can also be used as an antacid to relieve heartburn and indigestion. But its low bioavailability can limit its efficacy for those who have low Magnesium levels, since it might not be absorbed well. If you're looking to get a full range of Magnesium benefits or up your overall rate of Magnesium in the blood, Magnesium Oxide won't be your best option.
Magnesium Citrate, on the other hand, is a more bioavailable form of Mag, meaning it's absorbed more efficiently by the body. This makes it a good choice for people with Magnesium deficiency or those who are looking for more immediate relief from symptoms like muscle cramps.
Magnesium Citrate is also used to support heart health, nerve function, muscle relaxation, and other benefits of balanced Magnesium in the body. Thanks to its ability to improve regularity as an osmotic laxative, Magnesium Citrate is also a good option if you're looking for a dietary Magnesium supplement to help clear you out before a medical procedure.
Overall, this one's a great choice if you're looking for a well-absorbed form of Magnesium that has a variety of benefits.
Generally speaking, Magnesium Citrate is going to win out over Magnesium Oxide in terms of the amount of Magnesium that actually gets absorbed into your blood'and all the benefits that adequate Magnesium intake comes with. Remember that Magnesium is responsible for over 300 enzymatic functions in the body'from muscular and cardiovascular to digestive. Since both forms support regularity, Magnesium Citrate may have more to offer you overall in a Magnesium powder.
Magnesium is an essential mineral and electrolyte with a wide range of benefits, and proper levels can help you achieve a foundation for overall health. If you suspect you're one of the many individuals who aren't getting enough Magnesium through diet alone, supplementation can be a helpful way to ensure adequate intake.
Magnesi-Om® is a Magnesium powder supplement with three carefully chosen and bioavailable forms of Magnesium plus L-Theanine to help restore cellular balance for relaxation, sleep, brain health, and regularity. Magnesium Citrate supports your bowel movements, while chelated Magnesium Gluconate and Acetyl Taurinate support muscle relaxation and cognitive function.
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