Magnesium is a mineral that plays a critical role in over 300 biochemical reactions in the body (5). But different kinds of magnesium provide different benefits. So knowing if the different types of magnesium can come very practical.
It supports protein synthesis, nerve function, blood glucose control, blood pressure control and energy production, ”says Daisy Mercer, MyFitnessPal -registered dietitian (1).
But in addition to these general benefits, magnesium supplements gain popularity to tackle specific wellness goals such as promoting better sleep, digestive regularity and light muscle tension (1, 6).
If you are considering a magnesium supplement, there are a few things to know about the different forms. Continue reading to learn if you might take advantage of taking a magnesium supplement and how to choose the right type for your needs.
Should you take a magnesium supplement?
Important for many bodily functions, magnesium is in short supply for many. Data suggests that almost half of adults get insufficient magnesium through food alone (5). So a supplement can be useful for some. See a doctor before adding new vitamins or nutrients to your routine, especially if you have underlying health conditions, are pregnant or nursing or taking medication that may interact.
People who may not get enough magnesium include:
- Older adults (1)
- People with GI -Stils such as Celiac disease and Crohn’s disease (5)
- People with Type 2 -Diabetes (5)
- People with alcohol dependence (1)
- Athletes (1)
- People take certain medications (5)
Grants may be useful for people with certain health conditions, such as:
- Migraine (1)
- Restless Bens Syndrome (1)
- Insomnia and sleep problems (6)
- Muscle tension (1)
That said, it is not a good idea to take magnesium supplements when you do not need them. Supplements can lead to side effects such as diarrhea, nausea or a disturbed stomach, especially if taken in high doses (1).
And Mercer says you are unlikely to need a supplement if you eat a balanced diet (5).
Types of magnesium
Some kinds of magnesium are easier on the digestive system, making them a good choice to promote relaxation and sleep (6). Others may be more difficult for your body to absorb, but may be effective for conditions such as heartburn (5).
Here is a quick overview of six different types of magnesium, plus the situations they can help target.
Citrate
- What it is best for: This form can help relieve occasional constipation (4). It works by pulling water into the gut and softening stools (4).
- Further considerations: Some people are sensitive to magnesium citrate and may experience side effects such as cramps or diarrhea (4).
Glycinate
- What it is best for: This type is a popular choice for relaxation and sleep because it combines magnesium with glycin, an amino acid known for its soothing effects (6). This can improve the ability of the mineral to reduce stress and promote relaxing sleep (6).
- Further considerations: It is gently against the stomach, making it ideal for those who experience digestive problems with other types of magnesium (6). While many forms of magnesium can help with relaxation, anxiety, sleep and stress, I often suggest magnesium glycinate as it is less likely to cause side effects (6).
Oxide
- What it is best for: this one is often used to relieve heartburn (5). However, it has lower bioavailability compared to other forms, which means that the body absorbs less of the mineral from this supplement (5).
- Further considerations: While magnesium oxide is useful for handling acid reflux, it can have a laxative effect, so it is not ideal for people prone to the stomach discomfort (5).
About the experts
Samantha Cassetty, MS, RDis a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.
Daisy Mercer, Rdis a food data curator on MyFitnessPal. She trained with her bachelors of food science and dietetics from Colorado State University and completed her dietary internship at VA San Diego Healthcare System.
Chloride
- What it is best for: This type can be a good option if you struggle to take pills because it is often found in liquid form (7). It is also used in current products, such as creams and other uses to soothe sore muscles (7).
- Further considerations: This form is well absorbed and may be less likely to cause a stool effect, making it an opportunity for people with digestive problems (7).
Malate
- What it is best for: Malic acid combined with magnesium plays a role in energy production in the cells, making magnesium malate especially appealing to those who fight against fatigue and pain from fibromyalgia (8).
- Further considerations: While evidence connecting magnesium malatics to these conditions is limited, some anecdotal reports and small studies suggest that it can improve the symptoms (8). This form is typically well tolerated and less likely to cause digestive problems compared to forms such as magnesium citrate or oxide (7).
Lactate
- What it is best for: Increasing low magnesium levels
- Further considerations: This kind of magnesium is used less commonly for specific health concerns, but it is pretty well absorbed (7).
| Types of magnesium diagram | ||||
| Magnesium | Primary use | Recommended dose | Research supported? | Possible side effects |
| Magnesium citrate | Relieves constipation (4) | Up to 350 mg (5) | Yes (4) | Diarrhea, stomach disorder (4) |
| Magnesium glycinate | Promotes relaxation; can support sleep (6) | Up to 350 mg (5) | Some evidence (6) | Usually gentle but mild stomach disorder at higher doses (6) |
| Magnesium oxide | Relieves heartburn (5) | Up to 350 mg (5) | Yes (5) | Diarrhea, abdominal cramps (5) |
| Magnesium chloride | Improves magnesium status (7) | Up to 350 mg (5) | Yes (7) | Nausea, mild gastrointestinal problems (7) |
| Magnesium malate | Facilitates muscle pain and fatigue (8) | Up to 350 mg (5) | Some evidence (7) | Mild stomach disorder (7) |
| Magnesium lactate | Can help correct deficiencies (7) | Up to 350 mg (5) | Yes (7) | Nausea, digestive disorder (7) |
How to Choose the Best Magnesium Supplement for You
When you are ready to add a magnesium supplement to your routine, these five steps can help you choose the right one.
- Consider your goals. Are you looking for a supplement that can help improve sleep, relax muscle or relieve constipation? Choose your type of magnesium accordingly.
- Think of your stomach. If you have a gastrointestinal (GI) state or a sensitive stomach, consider magnesium glycinate as it is well tolerated (3).
- Look for third -party certifications Like NSF, USP or test of Consumerlab.com. This helps to ensure strength and safety – that your supplement is free of unwanted additives, such as heavy metals (7, 9).
- Read the label. Select products that include magnesium type and dosage per day. Portion rather than a proprietary mixture of ingredients with the dosage listed for the mixture (10).
- Check for unnecessary fillersAdditives, colors and allergens (11). These can emerge in supplements, so do your due diligence.
Frequently asked questions (frequently asked questions)
What is the best kind of magnesium to take?
The best type depends on your needs. Glycinate can be a good choice if you have a sensitive gastrointestinal (GI) system (6).
What is the difference between magnesium citrate and magnesium glycinate and magnesium oxide?
Magnesium is bound to different types of carriers to keep it stable and improve absorption. However, these carriers – create glycinate and oxide – all the bioavailability and potential uses. Citrate helps to promote regularity and is well absorbed. Glycinate can promote relaxation and sleep with minimal GI side effects, and magnesium oxide is less bioavailable, but often used for heartburn (4, 5, 6).
What is the disadvantage of magnesium glycinate?
It is usually well tolerated, but high doses can cause digestive disorder in some people (6).
What type of magnesium is good for weight loss?
Studies show that magnesium intake can be inversely associated with obesity, so getting enough magnesium can be a long -term weight control strategy (12).
The lower line
Whether you want to facilitate muscle tension, improve sleep quality or control digestive health, magnesium supplements can be a useful addition to your wellness routine (4, 6, 7). Understanding the different forms of magnesium and their specific benefits allows you to tailor your choice for your health needs (5, 7).
The post what you should know about the types of magnesium, according to a dietitian, first appeared on the MyFitnessPal blog.