Magnesium is a mineral that plays a critical role in more than 300 biochemical reactions to the body (5). But different types of magnesium provide different benefits. So knowing about different types of magnesium can come in handy.
It supports protein synthesis, nerve functioning, blood glucose control, blood pressure regulation, and energy production, “says Daisy Mercer, MyFitnesspal registered dietitian (1).
But despite these general benefits, magnesium supplements are gaining popularity for responding to specific goals of well -being such as promoting better sleep, regular melting, and avoiding – muscle tension (1, 6).
If you consider a magnesium supplement, there are some things to know about different forms. Keep reading to find out if you can benefit from taking a magnesium supplement and how to choose the right type for your needs.
Should you take a magnesium supplement?
Important for many body function, magnesium is in short supply for many. Data suggests that about half of adults get insufficient magnesium by food only (5). Thus, a supplement can be useful for some. Consult a doctor before adding new vitamins or nutrition to your routine, especially if you have underlying health conditions, are pregnant or cared for, or take medicines that can be in contact.
People who may not get enough magnesium include:
- Older adults (1)
- People with GI disease such as Celiac and Crohn’s disease (5)
- People with type 2 diabetes (5)
- People with alcohol hopes (1)
- Athletes (1)
- Those who take some drugs (5)
Supplements can be useful -benefit for people with certain health conditions, such as:
That said, taking magnesium supplements when you don’t really need them is not a good idea. Adding can lead to side effects such as diarrhea, nausea, or a irritating stomach, especially if taken in high doses (1).
And Mercer says you are not likely to need a supplement if you consume a balanced diet (5).
Magnesium types
Some forms of magnesium are easier with the digestive system, making them a great choice for promoting relaxation and sleep (6). Others may be more difficult for your body to absorb, but can be effective for conditions such as heartburn (5).
Here is a quick overall -analysis of six different types of magnesium, including situations that they can help target.
Citrate
- What is best for: This form will help relieve occasional constipation (4). It works by drawing water into the intestines and softening the dirt (4).
- Additional Considerations: Some people are sensitive to magnesium citrate and may experience side effects such as cramping or diarrhea (4).
Glycinate
- What’s best for: this type is a popular choice for relaxation and sleep because it combines magnesium with glycine, an amino acid known for calming it (6). This may enhance the mineral’s ability to reduce stress and promote serene sleep (6).
- Additional Claims: This is mild in the stomach, making it perfect for those experiencing digestive issues with other types of magnesium (6). While many forms of magnesium can help relax, anxiety, sleep, and fatigue, I often suggest magnesium glycinate because it is more likely to have effects (6).
Oxide
- What is best for: This one is often used to relieve heartburn (5). However, it has lower bioavailability compared to other forms, meaning the body absorbs less to minerals from this supplement (5).
- Additional Claims: While magnesium oxide is useful -acid reflux management, it can have a laxative effect, so it’s not perfect for people who are prone to abdominal deficiency (5).
About experts
Samantha cassetty, ms, rdis a national recognized expert in food and nutrition, media personality, nutrition consultants, and with setting. Cassetty is a former Nutrition director for good home care and the co-author of the book Sugar Shock.
Daisy Mercer, Rdis a food curator of myfitnesspal food. He graduated with his Bachelors of Food Science and Dietetics from Colorado State University and completed his dietetic internship along with the VA San Diego Healthcare System.
Chloride
- What is the best for: This type can be a great choice if you struggle to take pills, as it is often found in liquid form (7). It is also used in topical products, such as creams, and other applications to relieve sore muscles (7).
- Additional Considements: This form is well absorbed and may be more likely to cause a laxative effect, making it an option for people with digestive issues (7).
Malate
- What is the best for: Malic acid, combined with magnesium, plays a role in making energy inside cells, making magnesium malate especially attractive for those who fight fatigue and disease from fibromyalgia (8).
- Additional Considements: While the evidence that connects magnesium malate to these conditions is limited, some anecdotal and small study reports suggest that symptoms may improve (8). This form is usually well tolerant and more likely to cause digestive issues compared to forms such as magnesium citrate or oxide (7).
Lactate
- What is the best for: Increasing low -level magnesium
- Additional Considements: This form of magnesium is less used for specific health concerns but relatively well absorbed (7).
| Magnesium chart types | ||||
| Magnesium | Basic use | Recommended dose | Research supports? | Possible effects |
| Magnesium citrate | Soothes the constipation (4) | Up to 350 mg (5) | Yes (yes (4) | Diarrhea, disturbed by the stomach (4) |
| Magnesium glycinate | Promotes relaxation; can support sleep (6) | Up to 350 mg (5) | Some evidence (6) | Usually mild, but mild stomachs irritate in higher doses (6) |
| Magnesium oxide | Heartburn is relieved (5) | Up to 350 mg (5) | Yes (yes (5) | Diarrhea, stomach cramp (5) |
| Magnesium chloride | Improves magnesium status (7) | Up to 350 mg (5) | Yes (yes (7) | Nausea, gentle gastrointestinal issues (7) |
| Magnesium Malate | Eases muscle pain and fatigue (8) | Up to 350 mg (5) | Some evidence (7) | Mildly the stomach (7) |
| Magnesium lactate | May help correct deficiencies (7) | Up to 350 mg (5) | Yes (yes (7) | Nausea, irritation to melting (7) |
How to choose the best magnesium supplement for you
When you are ready to add a magnesium supplement to your routine, these five steps will help you choose correctly.
- Consider your goals. Are you looking for a supplement that can help improve sleep, relax muscle, or relieve constipation? Choose your magnesium type accordingly.
- Think about your stomach. If you have a gastrointestinal condition (GI) or a sensitive tummy, consider magnesium glycinate because it is properly tolerant (3).
- Find third-party certifications Such as NSF, USP, or Consumerlab.com test. This will help ensure potency and safety – that your supplement is free from unwanted additives, such as heavy metal (7, 9).
- Read the label. Choose products that include magnesium type and dose per serving rather than a compassion of the mixture of ingredients with a dosing listed for the mixture (10).
- Check for unnecessary fillersAdditives, colors, and allergens (11). These can show in supplements, so make your right diligence.
Often asked (FAQs)
What is the best type of magnesium?
The best type depends on your needs. Glycinate can be a great choice if you have a sensitive gastrointestinal system (GI) (6).
What is the difference between magnesium citrate and magnesium glycinate and magnesium oxide?
Magnesium depends on different types of carriers to keep it stable and improve the absorption. However, these carriers – citrate, glycinate, and oxide – all affect bioavailability and potential uses. Citrate helps promote regularity and are well absorbed. Glycinate can promote relaxation and sleep with minimal GI effects, and magnesium oxide is less bioavailable but often used for heartburn (4, 5, 6).
What is the downside of magnesium glycinate?
This is usually great tolerant, but high doses can cause irritation to some people (6).
What kind of magnesium is good for weight loss?
Studies indicate that the use of magnesium may be reversed by obesity, so taking adequate magnesium may be a long-term approach for weight management (12).
The bottom line
If you are looking to ease muscle intensification, improve sleep quality, or manage digestive health, magnesium supplements can be a variety -useful addition to your well -being (4, 6, 7). Understanding different forms of magnesium and their specific benefits gives you to adapt your choice to your health needs (5, 7).
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