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Here’s a quick rundown of the different types of magnesium, how much to take, and which is right for you.
If you’ve been hearing a lot about magnesium lately, it’s for good reason. Research suggests up to two-thirds of Americans are deficient in magnesium. As a result, the majority of people can benefit from supplementing with the right type of magnesium.
Magnesium is the fourth most abundant mineral in your body and the catalyst for over 600 chemical reactions. It plays a role in detoxification, digestion, energy production, stress management, and even your heart rhythm!
When you’re deficient in magnesium, you can experience a wide variety of negative symptoms, including leg cramps, insomnia, fatigue, anxiety, diabetes, migraines, and heart problems. Magnesium deficiency also plays a role in hormone imbalances and PMS symptoms. Low serum magnesium concentrations are even linked to higher rates of mortality.
Magnesium supplementation is incredibly important because your body can’t make it or store it. But, this is where things get confusing. Most people start looking for a quality magnesium supplement only to find there are many different types. If you’re wondering about the benefits of each type and which one is right for you—you’re in the right place!
Jump to:
Why Do You Need a Magnesium Supplement?
Magnesium is predominantly found in leafy greens, nuts, avocados, and chocolate. But, soil degradation has dramatically decreased the nutrient density of food. Even if you’re eating plenty of spinach and pumpkin seeds, you’d still likely be low in magnesium. This was the case for me. On routine blood tests, my magnesium was always low despite eating leafy greens daily.
Another thing that impacts your magnesium levels is your body’s demand for it. Stress, drinking coffee, and pregnancy deplete magnesium stores. As you might have guessed, this means women are much more prone to magnesium deficiency.
As a final hit, research shows only 30% to 40% of the dietary magnesium you consume is actually absorbed in your body. So, even if you track your magnesium intake, you are only absorbing about half of that.
Choosing a Quality Magnesium Supplement
Quality matters when it comes to magnesium supplements. It’s important to choose a magnesium that supplies your body with sufficient magnesium in an easily absorbable form.
Studies show certain types of magnesium, including magnesium oxide and magnesium sulfate, are less bioavailable, which means they are poorly absorbed by the body. The best way to make sure you are supplementing with magnesium that is bioavailable is to take a chelated magnesium supplement.
Magnesium is a highly reactive mineral. When elemental magnesium is chelated, it is bound to a carrier by two or more points of attachment. This makes it more stable and better absorbed by the body. Not all magnesium is chelated.
Which Type is Right for You?
There are two important things to consider when evaluating which type is best for you:
- Is it a bioavailable and easy for your body to absorb?
- Is it a type of magnesium that is right for you and your body’s needs?
If you think you could benefit from a combination or all, try a magnesium combo supplement, such as Magnesium Breakthrough. This is what I take currently. You could also try taking 100 mg of one type, and 100 – 200 mg of another type to see how your body responds.
How Much Magnesium Should You Take?
The National Institute of Health puts the RDA for adults over 31 at 420 mg for males and 310 mg for females (or 350 mg for pregnant females). This recommended daily amount should only be viewed as a starting point. Some people need higher or lower doses of magnesium for optimal health.
In general, you do not want to rely on a multivitamin for your magnesium. The type will likely be less bioavailable and in too small of a dose.
Always choose a magnesium supplement that does not include additives such as dyes, sugar, unnecessary preservatives, artificial colors or allergens. Find a company that provides proof of how they source and process their ingredients, and make sure you’re buying your supplements from a trusted retailer.
8 Different Types of Magnesium and Benefits
There are eight common types of magnesium. Each has their own benefits, absorption rate, and disadvantages. Because of this, you may notice different effects depending on the supplement you choose to take.
Think you might want a little bit of everything? You can try magnesium combo supplement, such as Magnesium Breakthrough.
1. For digestion: Magnesium citrate
Magnesium citrate is one of the most researched types of magnesium. It’s typically recommended to for stress relief and digestion support. It is bound to citric acid, which makes it highly absorbable. As a word of caution, this one does have a laxative effect when taken in high doses. Start with a smaller dose, and then adjust as needed. If it’s too much for you, taper it back down.
Looking for a recommendation? Try Natural Calm.
2. For mood and sleep: Magnesium glycinate
Magnesium glycinate (or magnesium biglycinate) is bound to the amino acid glycine. It’s often used to help with insomnia and stress relief. Daily magnesium glycinate intake has been show to provide “rapid recovery” from mood disorders like depression. Also, it rarely has any sort of laxative effect.
Looking for a recommendation? Try Designs for Health Magnesium Buffered Chelate.
3. For cognitive function: Magnesium L-threonate
Magnesium L-threonate is highly bioavailable and one of the only types that can pass the blood brain barrier. Preliminary research suggests regular supplementation with magnesium L-threonate can improve overall cognitive function, memory, and prevent dementia.
Looking for a recommendation? Try Designs for Health NeuroMag.
4. For fibromyalgia and muscle pain: Magnesium malate
Magnesium malate is formed by combining magnesium with malic acid. Studies show supplementation with magnesium malate can improve muscle tenderness and pain associated with fibromyalgia. Preliminary research also suggests magnesium malate is more bioavailable than other magnesium compounds.
Looking for recommendations? Try Source Naturals Magnesium Malate.
5. For heart health: Magnesium taurate
Magnesium taurate is bound to the amino acid taurine, which is known for its ability to lower blood pressure and protect heart muscle cells. Because magnesium is also know for its heart-protective properties, preliminary research suggests magnesium taurate may have considerable potential as a vascular-protective nutritional supplement. Also, it may be used to treat acute heart attacks and pre-eclampsia.
Unfortunately, there has been little to no research on the bioavailability of magnesium taurate or its effectiveness in improving heart health. Because of this, I recommend sticking with a magnesium combo supplement that contains magnesium taurate or choosing other bioavailable forms of magnesium.
Looking for a recommendation? Try Source Naturals Ultra-Mag Hi Efficiency Magnesium.
6. For stress and to relax muscles: Magnesium chloride
Because magnesium can be absorbed transdermally (through your skin), topical application is a great option. Try using magnesium chloride bath flakes for stress relief, muscle recovery, and joint pain. You can also try magnesium oil products. Looking for a recommendation? Try Ancient Minerals Bath Flakes and Magnesium Oil Spray.
7. For muscle soreness: Magnesium sulfate
Have you ever taken an epsom salt bath? That’s actually magnesium sulfate. It’s fantastic for joint pain, relaxation, and muscle soreness. For athletes, this is an excellent source of magnesium. Looking for a recommendation? Try Epsoak USP Epsom Salt.
8. For constipation: Magnesium Oxide
Magnesium oxide has much lower levels of bioavailability when compared to other types. In general, it’s a terrible option if you’re looking to raise magnesium levels in the body. So, what’s it good for? Treating constipation. Magnesium oxide is the active ingredient in milk of magnesia, which has a laxative effective.
The Best Type of Magnesium For You
While eight may seem like a lot, there are actually other forms of magnesium on the market, including magnesium orotate and magnesium aspartate. If you don’t see it in the list above, it’s because there is little to no scientific research on bioavailability or safety. Stick with the list above, experiment, and you’ll likely find one that works for you.
If a certain type doesn’t seem to be working for you, give a different one a try. Prioritize forms that are more bioavailable, and consider getting your magnesium levels tested after regular supplementation to see if your magnesium levels are sufficient.
Here are some added resources:
Have you experimented with different types? Comment below and let me know!
Melinda says
This is so helpful! Thank you for the information!
Jessica says
Thanks for this info. Very helpful. For sleep and mood, when do you take it?
Noelle Tarr, NTP, CPT says
At night before bed!
Theresa says
What supplement would you take if you have all of those symptoms except constipation
Noelle Tarr, NTP, CPT says
Take a compound supplement, like magnesium breakthrough.
Stephanie says
If you’re using a topical magnesium supplement for stress reduction and improved sleep, such as the Ancient Minerals Magnesium Gel, how much should you use and does it matter where you apply it? Would it be better to use a capsule form instead? I fast at night (after 7pm), so I would prefer to use a topical form to ensure I do not break my fast.
Noelle Tarr, NTP, CPT says
Definitely OK to use topical forms. I actually found topical forms served me much better when I was pregnant. Ancient minerals has information on their website about how much magnesium is in specific measurements. For example, 6 sprays contains 100mg magnesium. The biggest factor in figuring out what works for you is trying it, and seeing if your symptoms improve!
Hanna says
Thank you for this information! I’ve always taken magnesium supplements, but now I’m questioning whether I am taking the right one. I am currently breastfeeding my daughter, do you recommend magnesium citrate because it is most bioavailable? Thank you in advance.
Noelle Tarr, NTP, CPT says
I recommend all of the ones above that I’ve noted are bioavailable! 🙂 Go off of symptoms you’d like to resolve.
Michelle says
This is great information, thank you! Is it safe to take multiple forms of magnesium daily for different symptoms? Can you take too much?
Noelle Tarr, NTP, CPT says
Yes, you can take different types! It really all depends on your individual need.
Kodi says
How do you know what your body lacks. Everybody different
Noelle Tarr, NTP, CPT says
Hi Kodi! I find assessing symptoms helps, but if you’re unsure, just take a compound supplement with multiple different types.
Christine says
Hi! My mom suffers from restless leg syndrome. Your list has a few options for muscle issues so which one do you recommend she take? Thank you! Very informative article!
Noelle Tarr, NTP, CPT says
I would actually start with using a magnesium oil directly on her legs. Also, a combo supplement like Magnesium Breakthrough is a great place to start.
Jenn says
Hello! Which one is the best for migraine prevention? And how much usually? Thanks!
Noelle Tarr, NTP, CPT says
Hi Jenn! I posted RDAs above. I would recommend glycinate or threonate.
Pam M says
Why did you not mention Chelated Magnesium? I’ve been using it at night ,helps me to get to sleep! I was told it breaks down easier.
Noelle Tarr, NTP, CPT says
Chelated magnesium isn’t a type, it’s a way it’s bonded so that it’s absorbed. I explain chelated magnesium in the post above!
Lynne says
Which form is best for someone suffering reduced magnesium due to the extended use of proton pump inhibitors (Nexium)? (And subsequent seizure activity)
Noelle Tarr, NTP, CPT says
I can’t give advice about medications. Please check with your trusted medical provider to discuss contraindications.
Jo Baregi says
What if you have a few issues on the list, do you take more then one type of magnesium or is there something that will help with a multitude of symptoms?
Noelle Tarr, NTP, CPT says
Highly recommend going with a combo supplement like Magnesium Breakthrough.
Lorna Miller says
My husband has pancreatic cancer, his dr. gave him 800 mg a day. His cancer dr. wants him to take an infusion of 4000 once a month. He gets severe diarrhea and hard to breathe. Also has copd and pacemaker. His personal doctor thinks it’s too much, she (cancer dr. ) insists. Is he getting too much mag oxide?
Noelle Tarr, NTP, CPT says
I’m sorry—I don’t know anything about your husband and I can’t give medical advice. I would seek out medical advice from doctors you trust or get a second opinion from a Functional Medicine Practitioner.
Amanda D. says
Is it ok if you are trying to address two concerns to choose to forms of magnesium to supplement? How do you know if both will be absorbable?
Noelle Tarr, NTP, CPT says
Yes! This is where I recommend a compound supplement. Try Magnesium Breakthrough which is what I take daily—it has 7 forms.
Debra casanova says
What type of magnesium should I take when I need to fix all of the above
Noelle Tarr, NTP, CPT says
Take a compound supplement like this one.
Brenda says
Is there a magnesium supplement out there that covers it all?
Noelle Tarr, NTP, CPT says
Yes, magnesium breakthrough.
Dawn says
I see a lot of combination things with magnesium. Do you need zinc, for instance, to absorb magnesium? I do a lot of Epsom salts soaks but do not take a supplement. I was looking at a calcium, zinc, magnesium supplement. Thoughts?
Noelle Tarr, NTP, CPT says
Hi Dawn! I’ve only really seen definitive studies about how B6 is an important co-factor when it comes to magnesium absorption. Calcium actually decreases magnesium absorption, so I really only recommend a compound magnesium supplement with different forms of magnesium and B6.
Wanda says
Is there a brand name magnesium you would recommend possibly a more natural plant based brand?
Noelle Tarr, NTP, CPT says
The one I take and recommend right now is this one.
Wanda says
Thank you!
Teri says
What magnesium is the best for bone health? I have osteoporosis and was told to boost my magnesium.
Noelle Tarr, NTP, CPT says
Hi Teri! Most chelated forms will work great. I recommend using Magnesium Glycinate or Malate.
LOUKIA says
Whenever i take any kind of magnesium supplement, my acid reflux comes back! Do you have any recommendations, please?
Amanda says
I’m taking natural calm for constipation relief. It helped for a time but it doesn’t seem to now anymore. Do I need to take more? Or do I need to take a different kind? Which kind and brand would be the best?
Noelle Tarr, NTP, CPT says
I would recommend working on your gut health to figure out why you are constipated regularly. Are you taking a probiotic/eating probiotic foods regularly? Eating plenty of vegetables to keep the bowels moving? Eating in a parasympathetic state? Are you struggling with a gut infection or SIBO? It might be worth working with someone 1:1 to see if they can help you understand your root cause.
Charles Flanagan says
Is their a product that,s just mag? Is it always part of something else?
Noelle Tarr, NTP, CPT says
Plenty of products that are just magnesium! I like pure magnesium glycinate or lysinate glysinate.