Types Of Magnesium & Their Benefits

Magnesium is involved in over 300 essential metabolic reactions like energy production, blood pressure regulation, nerve signal transmission, and muscle contraction. Low magnesium levels may be involved in different health conditions like type 2 diabetes, heart disease, osteoporosis, and migraine.

Though there are many whole foods like green leafy vegetables, legumes, nuts and seeds that contain magnesium, most people do not meet their magnesium needs with just their diet. 

Below you will find all the different types of magnesium and what they are used for.

1. Magnesium Citrate

Magnesium Citrate is a form of magnesium that is bound with citric acid. Citric Acid is found naturally in citrus fruits which gives them their tart, sour flavor. Magnesium Citrate is typically consumed orally to replenish low magnesium levels. 

A study has shown that this type of magnesium is one of the most bioavailable forms of magnesium which means it is more easily absorbed in your digestive tract. Because of its natural laxative effect, it is also used at higher doses to treat constipation.

Magnesium Citrate is one of the most popular types of magnesium supplements and is easily absorbed by your body. It is mainly used to help increase magnesium levels and treat constipation.

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2. Magnesium Oxide

Magnesium Oxide is a salt that combines magnesium and oxygen. It naturally forms a white, powdery substance that can be sold as just a powder form or can be in a capsule form. 

This type of magnesium is not typically used to prevent or treat magnesium deficiencies; some studies have even reported that it is poorly absorbed by your digestive tract. 

Most people use Magnesium Oxide to relieve uncomfortable digestive symptoms like heartburn, indigestion, and constipation. Other people may use it to treat and prevent migraine episodes.

Magnesium Oxide may help relieve digestive symptoms like heartburn and constipation. Since Magnesium Oxide is not absorbed well by the body, it isn't a good choice for those looking to increase their magnesium levels. 

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3. Magnesium Chloride

Magnesium Chloride is a magnesium salt that contains chlorine which is an unstable element that binds well with other elements like sodium and magnesium to form salts. Magnesium Chloride is well absorbed in your digestive tract which makes it a great multi-purpose supplement. Magnesium Chloride can be used to increase magnesium levels.

Most people take Magnesium Chloride in a capsule or tablet form, however, it does come in topical products like lotions and ointments. Some people use these skin creams to help soothe and relax sore muscles. 

Magnesium Chloride is easily absorbed orally and can be used to treat heartburn, constipation, and low magnesium levels. Applying it topically can also help relieve muscle soreness.

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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. Magnesium Lactate is less popular as an over the counter dietary supplement. Magnesium Lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. 

Magnesium Lactate is easily absorbable by your digestive tract and may also be gentler on your digestive system than other types of magnesium. This may help people who need to take bigger doses of magnesium regularly or don't easily tolerate other forms. 

In a study where people needed higher doses of magnesium daily took a slow release magnesium lactate and have reported fewer digestive side effects than the control group. Other studies have shown that this form of magnesium may help with stress and anxiety.

5. Magnesium Malate

Magnesium Malate include malic acid which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often added to food for flavor or acidity. 

Research has shown that magnesium malate is very absorbed in your digestive tract which makes it a great type to help replenish your magnesium levels. People have reported that it is gentler on your system and may have a less laxative effect than other types of magnesium. 

Magnesium Malate is easily absorbed and may have less of a laxative effect than other forms of magnesium. It is sometimes recommended for chronic condition, but more scientific research is needed.

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6. Magnesium Taurate

Magnesium Taurate contains the amino acid, taurine. Studies have shown that taking adequate amounts of taurine and magnesium can play a role in regulating blood sugar. This may help promote healthy blood sugar levels. 

Magnesium and taurine has also been shown to support healthy blood pressure. In one study, it has shown that magnesium taurate significantly reduced blood sugar in rats with high levels showing that this form may strengthen heart health.

Magnesium Taurate may be the best form of magnesium to help manage high blood sugar and high blood pressure. 

7. Magnesium L-Threonate

Magnesium L-threonate is the salt form from mixing magnesium and threonic acid which is a water soluble substance derived from the metabolic breakdown of vitamin c. 

This form of magnesium is easily absorbed and animal research shows that it may be the most effective type of magnesium for increasing magnesium concentrations in the brain cells. 

Magnesium L-Threonate is often used to help support your brain health and may help to manage certain brain disorders like depression, Alzheimer's disease, and age related memory loss. 

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8. Magnesium Sulfate

Magnesium Sulfate is formed by combining magnesium, sulfur, and oxygen. It is commonly known as Epsom salt which is white with a texture similar to table salt. 

Magnesium Sulfate can be dissolved in bath water to help soothe sore, achy muscles and relieve stress. It is also sometimes included in skin care products like lotion.

Magnesium Sulfate is often dissolved in water to treat stress and sore muscles. 

9. Magnesium Glycinate

Magnesium Glycinate is formed from elemental magnesium and the amino acid glycine. Your body employs this amino acid in protein and also occurs in many protein rich foods like fish, meat, dairy, and legumes. 

Animal studies have shown that glycine on its own can help to improve sleep and treat some inflammatory conditions like heart disease and diabetes. 

Magnesium Glycinate is easily absorbed and may have calming properties; it may also help reduce mental health issues including anxiety, depression, stress, and insomnia. 

Overall Magnesium Glycinate is often used for its calming effects to help treat anxiety, depression, and insomnia. 

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10. Magnesium Orotate

Magnesium Orotate includes orotic acid which is a natural substance involved in your body's construction of genetic material including DNA. It is easily absorbed and doesn't have the strong laxative effects like other forms of magnesium. 

Research studies have shown that Magnesium Orotate can help promote heart health because of orotic acid's unique role in the energy production pathways in your heart and blood vessel tissue. One study that included people with severe congestive heart failure have found that magnesium orotate supplements were significantly more effective for symptom management. 

Magnesium Orotate may help support heart health by improving energy production in your heart and blood vessel tissue.

Should You Take A Magnesium Supplement?

If you show low magnesium levels, then you can either obtain this mineral from whole foods like legumes, vegetables, nuts, and whole grains. However, you can also get a magnesium supplement if you are unable to get enough magnesium from your diet. 

Dosage & Possible Side Effects

The average recommended daily amount of magnesium for adults ranges from 320mg for females and 420mg for males. The amounts in different supplement forms may vary, so make sure you are checking the ingredient label to take the appropriate dose. 

Magnesium supplements are typically considered safe for most people, however, certain forms of excessive doses may cause mild symptoms like diarrhea or upset stomach.

Although rare, magnesium toxicity can occur and you may have a great risk if you have kidney disease or consume large doses of magnesium. Signs of toxicity include nausea, vomiting, diarrhea, muscle weakness, irregular breathing, lethargy, and urinary retention.

Conclusion

Magnesium plays a vital role in overall health and wellness. Low levels are linked to numerous adverse effects including depression, heart disease, and diabetes. If you are not getting enough of magnesium from your diet, then you can start supplementing magnesium.

Various forms exist, some forms can help relieve heartburn, constipation, and other issues; other forms can help you increase your magnesium levels.