8 Types of Magnesium and Their Benefits - Verywell Health

Magnesium comes in several forms, many of which are found in dietary supplements. Common types of magnesium supplements include:

If you want to learn more, please visit our website Meishen.

• Magnesium citrate
• Magnesium glycinate
• Magnesium oxide
• Magnesium malate
• Magnesium sulfate
• Magnesium taurate
• Magnesium L-threonate
• Magnesium chloride

Even though these supplements contain the same mineral, their uses, benefits, and side effects may differ. Some forms can effectively treat a magnesium deficiency or constipation, whereas others may help maintain heart health, bone health, and more.

1. Magnesium Citrate

Magnesium citrate supplements combine magnesium and citrate (citric acid). Citrate is a weak acid found in citrus fruits that is thought to have a variety of health benefits.

Magnesium citrate is commonly used to treat constipation. It's considered a saline laxative and works by increasing the amount of water retained with stool. This increases bulk and softness and makes stools easier to pass.

Magnesium citrate may also be beneficial for bone health. Small studies have shown increases in bone mineral density after menopause.

Magnesium citrate is thought to be more easily absorbed than many other types of magnesium. Studies show that magnesium citrate has a higher bioavailability (absorption rate) than magnesium oxide. Due to its higher bioavailability, magnesium citrate is often used to treat a magnesium deficiency.

2. Magnesium Glycinate

Magnesium glycinate may also help increase magnesium levels in your body.

Made from magnesium and glycine (an amino acid), magnesium glycinate may be used to treat depression and anxiety. According to research, it may be best to use magnesium glycinate (and other forms of magnesium) alongside standard treatments for anxiety and depression.

Like magnesium citrate, magnesium glycinate is thought to be a highly bioavailable form of magnesium.

3. Magnesium Oxide

Magnesium oxide is available over the counter and is commonly used to treat heartburn and indigestion. It has also been used to correct a magnesium deficiency.

Magnesium oxide may also be used as a laxative and is often used in a clinical setting for constipation.

Compared to other forms of magnesium, magnesium oxide is not considered to be well-absorbed. Poor bioavailability means that your body may not fully absorb magnesium oxide supplements.

4. Magnesium Malate

Magnesium malate is a type of supplement made from magnesium and malic acid (malate).

Magnesium malate has been proposed as a possible treatment for fibromyalgia, a disease characterized by pain, fatigue, insomnia, and depression. Some research suggests that low magnesium intake may increase the risk of fibromyalgia.

According to one review, however, magnesium malate has an insignificant impact on fibromyalgia symptoms. Otherwise, magnesium malate may help treat low magnesium levels in the blood.

Magnesium malate has a high bioavailability and is believed to be quickly and easily absorbed after consuming.

5. Magnesium Sulfate (Epsom Salts)

Magnesium sulfate, also referred to as Epsom salts, may be used to treat pre-eclampsia and eclampsia during pregnancy. It is typically administered intravenously by a healthcare professional.

Magnesium sulfate may also be beneficial as an antiseizure medication (ASM) and laxative. Additionally, it can be added to baths to help ease muscle pain and inflammation, though more studies are needed to support these benefits.

Some research shows that magnesium sulfate may have lower bioavailability than some other types of magnesium, including magnesium citrate. However, other studies have found adequate bioavailability and absorption of magnesium sulfate.

6. Magnesium Taurate

Magnesium taurate supplements (magnesium combined with the amino acid taurine) may help with high blood pressure (hypertension).

In one animal study, magnesium taurate supplementation reduced blood pressure in rats with hypertension. The researchers believed these results were due to magnesium's influence on heart muscle contractions and electrolyte balance and taurine's blood pressure regulation.

Other animal research shows that magnesium taurate may help prevent cataracts that can be a result of hypertension.

Magnesium taurate is considered one of the most easily absorbed forms of magnesium.

7. Magnesium L-Threonate

Magnesium L-threonate (also known as magnesium threonate) is a supplement form of magnesium that may have brain health benefits. It's made from a combination of magnesium and threonic acid.

In one study, magnesium L-threonate increased magnesium levels in the brain better than other forms of magnesium, which may help with cognition (mental processes such as thinking and learning). This may be due to a higher absorption rate of magnesium L-threonate than magnesium chloride, citrate, glycinate, and gluconate.

In animal studies, magnesium L-threonate has also been found to improve memory and learning.

8. Magnesium Chloride

Magnesium chloride may increase dietary magnesium and help treat certain health conditions.

Some research suggests that magnesium chloride may benefit people with type 2 diabetes (when the body does not use the hormone insulin properly, causing high blood sugar).

In one study, people with prediabetes (having high blood sugar levels not high enough to qualify as type 2 diabetes yet) were randomly assigned to take either magnesium chloride or a placebo (an ineffective substance given to people in a control group) daily for four months.

At the end of the study, those who took magnesium chloride significantly reduced fasting and post-meal glucose levels compared to those who took the placebo.

Magnesium chloride has a high bioavailability and is thought to be absorbed more thoroughly than other forms of magnesium.

Other Forms

Magnesium is available in other forms, including:

• Magnesium lactate
• Magnesium bisglycinate
• Magnesium orotate
• Magnesium aspartate
• Magnesium gluconate
• Magnesium carbonate
  

Why Magnesium Matters

Magnesium is a mineral essential to your health.

Magnesium is involved in more than 300 reactions in your body that regulate various functions. These include:

• Muscle contractions
• Energy production
• Protein synthesis
• Nerve function
• Blood sugar control
• Blood pressure regulation
• Normal heart rhythm

Magnesium is also needed to build bones, the genetic material DNA (deoxyribonucleic acid (DNA) and RNA (ribonucleic acid), and glutathione, an antioxidant.

Magnesium deficiency (hypomagnesemia) may occur if you do not get enough magnesium from your diet, have certain health conditions, or take certain medications.

Symptoms of hypomagnesemia range from mild to severe and typically depend on how bad the deficiency is.

Initially, you may experience low appetite, nausea, and fatigue. If a magnesium deficiency worsens, numbness, tingling, muscle cramps, abnormal heart rhythm, and seizures may occur. In severe cases, a magnesium deficiency may result in low levels of the minerals calcium and potassium.

How to Choose the Right Magnesium Supplement

Certain factors must be considered when choosing the right magnesium supplement. These include your health, age, and gender, as well as the supplement's form, bioavailability, and dosage.

It's strongly recommended that you talk with a healthcare provider to find the best type of magnesium for your needs. A healthcare provider can also help you find the right dosage and time of day to take a magnesium supplement.

Here are factors to consider when choosing.

Your Magnesium Needs

You need different amounts of magnesium throughout your life. Typically, your magnesium needs increase with age. The recommended intakes for magnesium are as follows:

What is magnesium ?

Before asking the question of which magnesium to take, it’s important to know that magnesium is an essential mineral vital to the human body, ranking as the eleventh most abundant element. It is essential in over 300 enzymatic reactions that promote health and well-being.

This element is absorbed by the intestine and distributed mainly to the bones, muscles, liver and nervous system. In particular, 50-60% of the body’s magnesium is found in the bones, helping to regulate calcium and phosphorus for optimal bone strength.

In addition, magnesium plays a role in several important biological processes, including nerve transmission, muscle relaxation, carbohydrate and lipid metabolism, protein synthesis and maintenance of the body’selectrolyte balance.

Perhaps you’re wondering which magnesium to take from the many options available? Follow our comprehensive guide.

If you want to learn more, please visit our website magnesium hydroxide powder.

Why take magnesium ?

Magnesium is an essential mineral with multiple health benefits. Here are the main reasons why it should be taken as a dietary supplement.

• Strengthening bones and preventing osteoporosis: Magnesium is vital for bone health, helping to regulate calcium and phosphorus, which play a key role in bone strength. This can help prevent osteoporosis.
• Fights depression and anxiety: Studies have shown that magnesium can reduce the symptoms of depression and anxiety by promoting the production of serotonin, the feel-good hormone, thus improving mood.
• Blood pressure reduction: A magnesium-rich diet can help protect against high blood pressure, especially when combined with adequate calcium and fiber intake.
• Improved muscle and nerve function: Magnesium is essential for muscle relaxation and nerve transmission, helping to prevent cramps and improve muscle function.
• Stress management: Used to reduce fatigue and stress, magnesium supports normal energy metabolism and can help moderate sympathetic nervous system activity.
• Preventing deficiencies: Many people, especially young adults and women, don’t get enough magnesium from their diet. Supplementation can prevent these deficiencies and ensure adequate levels of magnesium in the body.
  

Why do we lack magnesium ?

Magnesium deficiency is common and can be attributed to a variety of factors. Let’s find out why magnesium is often lacking.

Insufficient dietary intake: Many of us don’t eat enough magnesium-rich foods. While dairy products, fish, bread and bakery products contain magnesium, the most important sources, such as oilseeds, whole grains and shellfish, are less widely consumed.

Stress and anxiety: Stress increases magnesium loss. Under stress, our bodies release adrenaline, accelerating the elimination of magnesium by the kidneys, which can intensify deficiency and make the body more vulnerable to stress.

Best magnesium supplements types

Magnesium is available in a variety of forms, each with its own characteristics, benefits and applications. Understanding these differences is essential to selecting the form of magnesium best suited to your needs.

The 3 main shapes are :

• Soluble organic complexes (glycinate, bisglycinate, etc.)
• Inorganic salts (oxide, carbonate)
• Soluble inorganic salts (chloride)
• Soluble organic salts (citrate, lactate, etc.)

Magnesium citrate

Magnesium citrate is a common, highly bioavailable form, often used for its natural laxative effect in the treatment of constipation. However, it can cause gastrointestinal side effects in some individuals.

Magnesium glycinate and bisglycinate

The magnesium glycinate and bisglycinate forms are particularly well tolerated by the stomach and recommended for their excellent bioavailability. Bisglycinate, attached to two glycine molecules, is particularly effective in reducing anxiety and improving sleep quality.

Magnesium malate

Magnesium malate, combined with malic acid, is renowned for its good digestive tolerance. It is often used to boost physical and mental performance and alleviate chronic pain.

Magnesium oxide

Magnesium oxide is an economical option, but is poorly absorbed by the body. Although used to treat constipation and digestive disorders, it is not recommended to compensate for magnesium deficiency.

Magnesium chloride

Soluble magnesium chloride can be taken orally or applied to the skin. It is well absorbed intestinally, but its efficacy for topical use remains to be seen.

Magnesium lactate

Magnesium lactate, combined with lactate, is prized for improving digestion and relieving muscle and joint pain. It is generally well accepted and suitable for a variety of uses.

Magnesium taurate

Magnesium taurate, linked to taurine, is thought to help reduce blood pressure and protect the cardiovascular system, although further studies are needed to confirm these benefits.

Marine magnesium

Marine magnesium, extracted from seawater, is often a mixture of inorganic salts such as oxide or hydroxide, with low bioavailability and digestive problems.

What is the most effective form of magnesium ?

The search for the most effective magnesium requires an understanding of the bioavailability and specific characteristics of each type. Let’s take a look at some particularly effective forms and their benefits.

Magnesium’s bioavailability is essential to maximize its benefits. Organic forms such as bisglycinate and malate are generally better assimilated than inorganic forms, making their action more effective.

Magnesium bisglycinate is often praised for its efficacy and good tolerance. Its structure, linked to two glycine molecules, optimizes its bioavailability and facilitates its absorption by the body. It is particularly recommended for reducing anxiety, improving sleep quality and easing muscular pain.

Magnesium chloride is renowned for its effective intestinal absorption. Used to alleviate magnesium deficiency, it can also be found in topical form, although its efficacy in this form is more questionable.

Magnesium lactate stands out for its good digestive tolerance, making it ideal for those requiring high doses. Gentle on the stomach, it can help manage stress and anxiety.

Magnesium malate, linked to malic acid, is appreciated for its ease of digestion. It is commonly used to boost physical and mental performance and relieve chronic pain.

What is the best magnesium to take ?

Best magnesium for anxiety

Magnesium Bisglycinate is often recognized as one of the best options for combating stress and anxiety. Its good absorption by the body and its association with glycine, an amino acid that supports relaxation and mental well-being, make it a preferred choice for reducing anxiety and promoting quality sleep.

Combining magnesium with other ingredients such as omega-3, rhodiola or valerian can amplify its anti-stress efficacy. These combinations can bring additional benefits in the management of stress and anxiety.

When should I take magnesium ?

Choosing the right time to take magnesium depends on your health and well-being goals. Here are some tips on how to get the most out of this vital mineral.

• Take magnesium in the morning for an energy boost: Consuming magnesium at the start of the day can provide you with the energy you need to get off to a good start. It helps convert carbohydrates into energy, which is ideal for a busy day.
• Before exercise to boost performance: For those involved in physical activity, taking magnesium before training can improve your performance. It plays a key role in muscle contraction, helps reduce fatigue and speeds up post-exercise recovery.
• During meals to optimize absorption: It is advisable to take magnesium with your meals to improve its absorption. Food helps reduce stomach acidity, so magnesium is better assimilated.
• In the evening for better sleep : Recognized for its relaxing effects, magnesium can improve the quality of your sleep. Taking it in the evening can help you relax and prepare for a restful night’s sleep.
• In times of stress and anxiety: Called the “anti-stress mineral”, magnesium can calm the nervous system in times of stress or anxiety, promoting a sense of well-being.

How long does it take for magnesium to take effect ?

The length of time it takes for magnesium to take effect depends on a number of factors, including the form of magnesium chosen, the quantity consumed, and the purposes for which it is used. Here’s an overview of how long it takes for magnesium to take effect, based on these criteria.

• Short-term effects: In the case of specific uses such as muscle relaxation or cramp reduction, the effects can be felt quickly, often between 30 minutes and a few hours after intake. This is particularly the case for forms of magnesium that are well absorbed by the body, such as magnesium glycinate or magnesium citrate.
• Medium-term effects: For more general benefits, such as improved sleep, reduced anxiety and stress, or increased physical performance, it may take several days to several weeks before the effects are felt. A 3- to 4-week intake period is often suggested to fully benefit from these effects.
• Long-term effects: For long-term benefits such as osteoporosis prevention or blood pressure management, continuous, long-term supplementation is required. Studies indicate that positive effects on cardiovascular and bone health generally appear after several months of regular consumption.
• Importance of regularity: It is essential to consume magnesium on a regular basis in order to maintain its levels in the body and maximize its effects. Irregular consumption can reduce the effectiveness of magnesium’s benefits.
  

Can you take magnesium all the time ?

Continuous intake of magnesium may offer benefits for some individuals, but it’s essential to weigh the benefits against the risks and precautions necessary when considering long-term supplementation.

The benefits of prolonged supplementation include improved cardiovascular health, reduced arterial stiffness and better management of glucocorticoid metabolism, according to several studies. However, these benefits must be considered in light of each individual’s unique needs and health conditions.

Recommended magnesium doses vary according to age and sex, but should generally not exceed 350 mg per day for adults, according to the Tolerable Upper Limit (UL).

Which magnesium to take ? Magnesium or marine magnesium ?

Marine magnesium comes directly from seawater, giving it a natural composition, mainly in the form of magnesium oxide or hydroxide. Its particularity lies in its high magnesium concentration, although its bioavailability is often low, which can lead to digestive discomfort.

Benefits of marine magnesium :

This variant appeals for its natural origin and richness in trace elements, with around 72 additional minerals sourced from the pure waters of the Irish coast, promising additional health benefits. However, it’s essential to weigh these assets against its limited bioavailability.

Forms of magnesium :

Magnesium vs Magnesium Citrate

Magnesium refers to the essential mineral required for numerous bodily functions, while magnesium citrate is a specific form combined with citric acid for better absorption. Magnesium citrate is particularly effective for promoting digestion and relieving constipation, making it a more targeted choice for gut health compared to general magnesium supplements.

Magnesium Glycinate vs Magnesium Citrate

Magnesium glycinate is known for its calming and sleep-supporting properties, thanks to its chelation with glycine, an amino acid. In contrast, magnesium citrate is better suited for improving digestion and addressing mild constipation. The choice depends on whether you need relaxation or digestive support.