Types of Magnesium Supplements
Summarize
Anyone who goes shopping for magnesium quickly discovers there are many types of magnesium supplements. Each form of the mineral plays a different role in the body, supporting diverse activities ranging from bone health to nerve transmission. Various studies have consistently found that approximately 48% of people in the U.S. are not consuming enough magnesium from food and beverages. It is important to be familiar with the different types of magnesium and meet the recommended daily intake.
Why Magnesium Form Matters
Magnesium supplements are available in many forms because each affects the body differently. It is involved in blood sugar control, muscle and nerve function, and much more.
Close to half of the U.S. population has a deficiency in one or more of the magnesium forms for various reasons. It could be due to diet, alcoholism, malabsorption diseases like IBS or celiac disease, excessive sweating, certain medicines, etc. Older people have a higher risk because many have malabsorption issues, consume less magnesium in their diet, or are taking medications that increase magnesium depletion.
There are common symptoms of a deficiency in one or more forms of magnesium. The degree of magnesium deficiency determines the type and severity of symptoms. The higher the deficiency level, the more serious the symptoms.
β₯ Fatigue
β₯ Nausea and vomiting
β₯ Loss of appetite
β₯ Weakness
β₯ Muscle cramps or spasms
β₯ Personality changes
β₯ Abnormal heart rhythms
β₯ Low blood calcium or potassium level
These symptoms explain why it is so important to maintain the right level of all the forms of magnesium. The form, whether the magnesium supplement is a gummy, powder, capsule, or liquid, does not significantly affect how the magnesium is absorbed. More important is the type and amount of magnesium taken and how often it is taken.
Popular Magnesium Types
The following are common types of magnesium supplements and their roles in the body.
| Magnesium Type | Description |
| β Magnesium Citrate | Magnesium citrate is in the form of a powder or liquid. It has a special purpose. It is used to address occasional constipation by promoting water retention in the stool. This supplement should not be taken for more than one week. |
| β Magnesium Glycinate | Magnesium glycinate is a supplement made with magnesium and glycine, an amino acid. Glycine is naturally found in animal products such as meat, spinach, beans, and whole grains. This supplement has many critical roles in the body. It helps regulate muscle and nerve function. It also supports bone formation, DNA, and protein synthesis. Glycine is an antioxidant that promotes mental health. |
| β Magnesium Malate | The magnesium malate supplement combines magnesium and malic acid. Malic acid supports the Krebs cycle, the process in which cells generate energy and release carbon dioxide. This process is crucial for supplying cells with what they need for growth and is enzyme-driven. Magnesium malate may reduce fatigue and improve muscle function. |
| β Magnesium L-threonate | Combining magnesium with L-threonate creates a compound that can cross the blood-brain barrier. L-threonate is a metabolite of vitamin C. Magnesium L-threonate has been shown to improve sleep quality, alertness, mood, and energy, all of which support improved daytime productivity. |
| β Magnesium Oxide | Magnesium oxide is the oxide salt of magnesium. After taking it, the compound combines with water to form magnesium hydroxide, which can act as an antacid, a laxative, and a vascular smooth muscle relaxant. Magnesium oxide helps neutralize stomach acid by reacting with it to form magnesium chloride, salt, and water. It is also a mild laxative. |
| β Magnesium Taurate | Taurine is another amino acid. Studies have demonstrated that magnesium taurate may reduce blood pressure and protect the cardiovascular system. |
How to Choose the Right Magnesium Supplement?
What is the best form of magnesium? The Food and Drug Administration does not approve magnesium supplements sold in stores, so the first thing to keep in mind is to buy products that have been tested by a recognized third party. Certifications from ConsumerLab, NSF, or USP give consumers confidence that the supplement does not contain contaminants and that the label information is accurate.
The right magnesium supplement for each person depends on various factors.
β
Choose a supplement based on the types of symptoms, i.e., persistent muscle cramps, fatigue, constipation, low energy, etc.
β
If addressing low magnesium, choose a form that has high absorption to increase bioavailability, like magnesium glycinate or magnesium malate.
β
If maintaining a magnesium level, choose magnesium glycinate, magnesium citrate, or magnesium chloride for general supplementation or take a magnesium complex.
β
When looking for a digestion aid, choose magnesium citrate.
β
When looking for a sleep or mood aid, choose magnesium glycinate or magnesium L-taurate.
β
Anyone who has problems swallowing pills or capsules can choose magnesium gummies, magnesium liquid, or a magnesium powder that can be mixed into a beverage.
A magnesium supplement complex has more than one type of magnesium. There are many product blends available today, and some include additional ingredients such as vitamin D3.
Always consult a doctor before taking a magnesium supplement, especially if taking medications. Medical researchers have found that magnesium may interfere with the absorption of some medications in the digestive system or increase their effects. Examples include diuretics, proton-pump inhibitors, some blood pressure medications, osteoporosis medications, and digoxin, a heart medicine.
FAQs
Which type of magnesium is best absorbed?
Which type of magnesium is best for absorption? The National Institutes of Health (NIH) says several forms of magnesium are well absorbed and more bioavailable. Magnesium citrate, magnesium malate, and magnesium glycinate are effective at raising magnesium levels. The organic forms are most soluble and are absorbed completely.
Can I combine different forms?
You can combine different forms of magnesium to access the benefits each offers. For example, you could take magnesium citrate to aid digestion and magnesium glycinate for relaxation. However, it is important to track the amount of magnesium taken because it is possible to take too much.
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender. For men, the RDA is 410-420 mg per day, and for women, it is 310-360 mg per day. It is important to add up the magnesium from different products to determine the total amount taken.Is topical magnesium effective?
Magnesium creams, gels, sprays, patches, and oils are available. Magnesium needs a transport mechanism to move it below the upper skin layer. Since the dead cells of the upper skin do not contain the necessary transporters, only the areas around hair follicles and sweat glands facilitate deeper absorption. These account for .1-1% of the skinβs surface.
Magnesium that penetrates the top skin layer (epidermis) via the hair follicles and sweat glands can reach the lower skin layer (dermis). There, it can get the blood vessels. To date, research has not shown that topical magnesium can prevent or treat muscle cramps.
Using a topical magnesium product is not a substitute for taking magnesium supplements. The best types of magnesium are taken orally.
Magnesium is Important to Health
Magnesium supplements are crucial to supporting good health because they play a role in so many biochemical processes in the body. Many people do not get an adequate amount of magnesium through diet, so they rely on supplements. There are several forms of magnesium supplements to address specific health issues, as well as blends of magnesium forms. The key is not to take too much of any type of magnesium because too much can act like a laxative or cause an irregular heartbeat. It is one reason people take a magnesium blend that provides a balanced mix of all magnesium forms for good health.
Sources
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://medlineplus.gov/ency/article/000315.htm
- https://medlineplus.gov/ency/article/002423.htm
- https://medlineplus.gov/druginfo/meds/a619019.html
- https://mcpress.mayoclinic.org/nutrition-fitness/magnesium-glycinate-is-this-supplement-helpful-for-you/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11381753/#sec1
- https://www.ncbi.nlm.nih.gov/mesh?Db=mesh&Cmd=DetailsSearch&Term=D01.650.550.575%5BAll+Fields%5D
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6435948/
- https://www.mdpi.com/2072-6643/9/8/813
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