Magnesium is a mineral that plays an important role in over 300 biochemical reactions in the body (5). However, different types of magnesium offer a variety of benefits. Therefore, it is very useful to know about the different types of magnesium.
Supports protein synthesis, neural function, blood glucose control, blood pressure regulation, and energy production,” says Daisy Mercer, registered dietitian at MyFitnessPal.1).
But beyond these general benefits, magnesium supplements have become popular for dealing with certain wellness goals such as better sleep, digestive regularity, and muscle tension relief (1, 6).
If you are considering magnesium supplements, there are a few things you should know about the different forms. Continue reading about whether you may benefit from taking magnesium supplements and how to choose the right type that suits your needs.
Should I take a magnesium supplement?
Magnesium, which is essential for many physical functions, is lacking for many people. Data suggest that almost half of adults have insufficient magnesium with food alone (5). Therefore, supplements can be useful for some people. Consult your doctor before adding new vitamins or nutrients to your daily life, especially if you have underlying health conditions, pregnancy or nursing, or if you are taking medications that may interact with. .
Some people who may not have obtained sufficient magnesium are:
- senior citizen(1))
- People with GI diseases such as celiac disease and Crohn’s disease (5))
- People with type 2 diabetes (5))
- Alcohol-dependent person (1))
- athlete(1))
- People taking certain medications (5))
Supplements are useful for people with certain health conditions, such as:
That said, taking magnesium supplements when you don’t actually need them is not a great idea. Supplements can lead to side effects such as diarrhea, nausea, and annoying stomach, especially when taken at high doses.1).
And Mercer says that if you consume a balanced diet, it’s unlikely to require supplements (5).
Types of magnesium
Some forms of magnesium become easier in the digestive system and are a good option for promoting relaxation and sleep (6). Others may find it difficult for your body to absorb, but it may be effective for heartburn-like conditions (5).
Here is a brief overview of six different types of magnesium and a brief explanation of situations that will be useful for your target.
Citrate
- That’s what’s best: This form helps relieve the occasional constipation (4). It works by inhaling water into the intestines and softening the soft stool (4).
- Additional considerations: Some people are sensitive to magnesium citrate and may experience side effects such as convulsions and diarrhea.4).
Glycinate
- That’s the best thing: This type combines magnesium with glycine, an amino acid known for its calming properties, making it a popular choice for relaxation and sleep.6). This may improve the mineral’s ability to reduce stress and promote a restful sleep (6).
- Additional considerations: It is stomach-friendly, making it ideal for those experiencing other types of magnesium and digestive problems (6). Many forms of magnesium can help with relaxation, anxiety, sleep and stress, but they are often suggested because they are unlikely to cause side effects (6).
Oxides
- That’s the best thing: this is often used to relieve heartburn (5). However, due to its lower bioavailability compared to other forms, the body absorbs less minerals from this supplement.5).
- Additional considerations: Magnesium oxide helps in managing acid reflux, but is not ideal for people who are prone to stomach discomfort as it can have laxative effects (5).
About the experts
Samantha Cassetti, MS, RDa nationally recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is former nutrition director at Good Housekeeping and co-author of Sugar Shock.
Daisy Mercer, LordI am the food data curator for myfitnesspal. She holds a bachelor’s degree in food science and nutrition from Colorado State University and completed a nutrition internship with the VA San Diego Healthcare System.
chloride
- That’s the best thing: This type is often found in liquid form, so it may be a good option if you are struggling to take the pill.7). It is also used in topical products such as creams and other applications.7).
- Additional considerations: This form is well absorbed and may not be likely to cause laxative effects, making it an option for those with digestive problems (7).
Maron
- That’s the best thing: Maric acid, combined with magnesium, plays a role in intracellular energy production and is particularly attractive to those who fight fatigue and pain from fibromyalgia (8).
- Additional considerations: Although there is limited evidence linking magnesium to these conditions, anecdotal reports and small studies suggest that symptoms may be ameliorated (8). This form is usually well tolerated and is less likely to cause digestive problems compared to forms such as magnesium citrate and oxides (7).
Lactic acid
- That’s the best thing: Increased low magnesium levels
- Additional considerations: This form of magnesium is not used much for certain health concerns, but is absorbed fairly well (7).
| Magnesium Chart Types | ||||
| magnesium | Main uses | Recommended dosage | Is the research supported? | Possible side effects |
| Magnesium citrate | Relieve constipation (4)) | Up to 350 mg (5)) | yes (4)) | Diarrhea, stomach upset (4)) |
| Magnesium glycinate | Promotes relaxation. It may support sleep (6)) | Up to 350 mg (5)) | Some evidence (6)) | It is usually mild, but has mild stomach unevenness at high doses (6)) |
| Magnesium oxide | It relieves heartburn (5)) | Up to 350 mg (5)) | yes (5)) | Diarrhea, stomach cramps (5)) |
| Magnesium chloride | Improves magnesium status (7)) | Up to 350 mg (5)) | yes (7)) | Nausea, mild gastrointestinal problems (7)) |
| Magnesium Magnesate | Relieves muscle pain and fatigue (8)) | Up to 350 mg (5)) | Some evidence (7)) | Mild stomach irregularities (7)) |
| Magnesium Lactic Acid | It may help with the correct defect (7)) | Up to 350 mg (5)) | yes (7)) | Nausea, digestive upset (7)) |
How to Choose the Best Magnesium Supplement for You
Once you’re ready to add magnesium supplements to your routine, these five steps will help you choose the right one.
- Consider your goals. Looking for supplements that can help you improve your sleep, relieve muscles, and relieve constipation? Please select the type of magnesium accordingly.
- Think about your stomach. If you have a gastrointestinal (GI) condition or sensitive tummy, consider magnesium glycinate as it is highly tolerated.3).
- Find a third-party certification Testing with NSF, USP, or ConsumerLab.com, for example. This ensures efficacy and safety. Supplements are free of unwanted additives like heavy metals (7, 9).
- Please read the label. Choose products that contain magnesium types and dosage per serving, rather than the proprietary blend of dosages and ingredients listed for blending (10).
- Check for unnecessary fillersadditives, colors, and allergens (11). As these may appear on supplements, so is due diligence.
Frequently asked questions (FAQ)
What is the best magnesium to take?
The best types depend on your needs. Glycinates are a good choice if you have a sensitive gastrointestinal (GI) system (GI)6).
What is the difference between magnesium citrate, magnesium glycinate and magnesium oxide?
Magnesium binds to various types of carriers to stably improve absorption. However, these carriers (citrate, diabetes, oxides) affect bioavailability and potential use. Citrate promotes regularity and is well absorbed. Glycinates can promote relaxation and sleep with minimal GI side effects, and magnesium oxide is not biologically available, but is often used for heartburn (4, 5, 6).
What are the drawbacks of magnesium glycinate?
Although it is usually well tolerated, high doses can cause digestive agitation in some people (6).
Which type of magnesium is best for weight loss?
Research shows that gaining sufficient magnesium may be a long-term strategy for weight management, as magnesium intake may be inversely proportional to obesity (12).
Conclusion
Even if you are considering relieving muscle tension, improving sleep quality, or managing digestive health, magnesium supplements can help you with your wellness routine (4, 6, 7). Understanding the different forms of magnesium and their specific benefits allows you to tailor your choices to your health needs (5, 7).
According to the nutritionist who first appeared on the MyFitnessspal blog, a post about what you need to know about magnesium types.
