Different types of magnesium supplements carry different reported effects and benefits. For example, some research suggests magnesium taurate may help lower blood pressure, and magnesium citrate may be useful for constipation.
However, some people need extra help getting enough magnesium. Choosing the right magnesium supplement can help boost levels of this nutrient and may help with various medical conditions.
This article looks at the different types of magnesium, their pros and cons, and how people can choose between them.
There are many types of magnesium present in dietary supplements and food products. These include:
- magnesium citrate
- magnesium glycinate
- magnesium chloride
- magnesium lactate
- magnesium malate
- magnesium taurate
- magnesium sulfate
- magnesium oxide
Each type of magnesium has different properties. They can vary in terms of their:
- medical uses
- bioavailability, or how easy it is for the body to absorb them
- potential side effects
A person should seek the advice of a doctor or dietitian before trying a magnesium supplement.
The following types of magnesium are popular as general dietary supplements:
Magnesium glycinate is a compound of magnesium and glycine, an amino acid.
This type of magnesium is a compound of magnesium and lactic acid. According to a
This type of magnesium is a compound of magnesium and malic acid. Some evidence suggests that it is highly bioavailable and that people tolerate it well.
Magnesium citrate is a popular form of magnesium. It is often an ingredient in supplements and appears easier for the body to absorb than other forms.
Learn about magnesium citrate for constipation.
Some people use magnesium on the skin. The types of magnesium people can use in this way include:
Magnesium chloride is a type of salt that people can find in topical magnesium products, such as magnesium oils and some bath salts. People use it as an alternative method for getting more magnesium.
However, it is unclear whether the skin can absorb much magnesium via this method.
People can also take magnesium chloride internally, as the intestines absorb it
Magnesium sulfate is the form of magnesium in Epsom salts.
Several types of magnesium can help treat constipation, such as magnesium citrate. Other types may have utility as medical treatments.
Magnesium oxide is also present in some dietary supplements. However, the body does not absorb this form of magnesium well, according to a
Authors of a
However, until more research occurs, people should not use magnesium supplements as treatments for cardiovascular conditions.
When choosing magnesium products, it is important to consider:
- how much magnesium a person already consumes in their diet
- whether a supplement or topical product is necessary
- how much additional magnesium a person needs
- whether topical or oral forms are preferable
This can help with choosing a product that will be safe and effective.
The recommended dietary allowance (RDA) of magnesium is
People can determine whether they need help getting more magnesium by asking a doctor to test their magnesium levels.
Learn about magnesium supplements for anxiety here.
People can get more magnesium from their food. Dietary sources of magnesium
- roasted pumpkin seeds, which contain 37% of the daily value per ounce (oz)
- chia seeds, which contain 26% of the daily value per oz
- almonds, which contain 19% of the daily value per 1 oz
- boiled spinach, which contains 19% of the daily value per 1/2 cup
However, the body only absorbs around 30–40% of the dietary magnesium a person consumes. This, combined with the relatively small amount of foods that contain high amounts of magnesium, may make it challenging for some people to get enough of this nutrient from their diet.
What are the health benefits of magnesium?
- improve sleep quality
- boost mental health
- ease muscle aches
- help people quit smoking
- boost vitamin D absorption
- support health during pregnancy
- promote bone health
There is also some evidence magnesium may be useful as part of a treatment plan for the following conditions:
- anxiety and depression
- diabetes and diabetic neuropathy
- metabolic syndrome
- eclampsia and preeclampsia
A person should consult a doctor before taking any supplement for an underlying health condition.
What are some common side effects of magnesium?
Magnesium is essential for health. A magnesium supplement may be necessary for some people to get enough of this mineral.
Several types of magnesium are suitable as dietary supplements, such as magnesium citrate, glycinate, and lactate. Other kinds have topical uses, such as in baths or on the skin.
People should seek guidance from a doctor before taking a magnesium supplement or using a topical magnesium product, as they are not suitable for everybody.