Magnesium is one of the most abundant minerals in your body.
Hundreds of chemical reactions in your body involve magnesium. Your body needs it for muscle contraction, energy production, blood sugar control, heart health, bone development, and more. It is found in foods and supplements.
Magnesium comes in several forms, many of which are found in dietary supplements. Even though these supplement forms all contain magnesium, their uses, benefits, and side effects may differ.
This article covers types of magnesium supplements, including their possible benefits and side effects, as well as why you need magnesium and how to choose the right supplement.
An individual holds a glass of water and takes a supplement.
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In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it does for prescription drugs. This means some supplement products may not contain what the label says. When choosing a supplement, look for products tested by a reputable third party and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
Types of Magnesium Supplements
Some people need a magnesium supplement due to a deficiency, health condition, or diet.
Almost half of all Americans are estimated to have low intakes of magnesium from foods. Dietary supplements may help reverse the effects of low magnesium intake.
When choosing a magnesium supplement, you may be faced with numerous options. Therefore, it’s essential to understand the different magnesium supplements as each may provide distinct benefits and work differently in your body.
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.
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.
Many people wonder if they should choose magnesium glycinate instead of magnesium citrate. Which form is best for you may depend on your intended use. While magnesium citrate may be best for constipation, magnesium glycinate may be best for mood disorders.
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.
Unfortunately, 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.
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.
Magnesium Sulfate
Magnesium sulfate may be used to treat pre-eclampsia and eclampsia during pregnancy. It may also be beneficial as an anticonvulsant (seizure medication).
However, the FDA has warned against prolonged use of certain kinds of magnesium sulfate for preeclampsia, eclampsia, and seizures in people who are pregnant. This is because long-term use of magnesium sulfate may cause bone defects in the fetus.
You should discuss safety and proper dosage with a healthcare provider if you’ve been recommended to use magnesium sulfate while pregnant.
Magnesium sulfate is also sometimes called Epsom salts and is used as a laxative for constipation.
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.
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.
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.
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.
Why Magnesium Matters
Magnesium is a mineral essential to your health.
Magnesium participates in more than 300 reactions in your body that regulate various functions. These include the following:
- 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
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
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.
You need different amounts of magnesium throughout your life. Typically, your magnesium needs increase with age. The recommended intakes for magnesium are as follows:
| Magnesium: Recommended Dietary Allowances (RDAs) in Milligrams (mg) | ||
|---|---|---|
| Age | Male | Female |
| 51+ years | 420 mg | 320 mg |
| 31–50 | 420 mg | 320 mg |
| 19–30 | 400 mg | 310 mg |
| 14–18 | 410 mg | 360 mg |
| 9–13 | 240 mg | 240 mg |
| 4–8 | 130 mg | 130 mg |
| 1–3 | 80 mg | 80 mg |
| 7–12 months | 75 mg | 75 mg |
| Birth to 6 months | 30 mg | 30 mg |
People who are pregnant need more magnesium per day. Pregnant teenagers need 400 mg of magnesium per day, while pregnant adults need 350–360 mg of magnesium per day.
It’s important to learn how much magnesium your body needs and to understand how the types of magnesium differ.
If you’re using magnesium for constipation, you may want to consider it in the form of magnesium citrate, oxide, or sulfate. For brain health, magnesium glycinate or magnesium L-threonate may be best. Magnesium taurate may have heart health benefits.
All types of magnesium are thought to help with magnesium deficiency.
It’s also important to consider bioavailability. Magnesium citrate, magnesium lactate, and magnesium chloride may be more easily absorbed than some other forms of magnesium. Magnesium taurate is also thought to have high bioavailability.
It’s not necessary to take a magnesium supplement at any particular time of day. Some individuals take magnesium at night before bed, due to its benefits for relaxation and sleep. Others may need to take magnesium away from specific medications. The best time for you to take magnesium will depend on your schedule.
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.
Potential Side Effects
Although rare, it’s possible to be allergic to magnesium supplements or other ingredients in them, in which case they should be avoided. Seek immediate medical attention if you have signs of a severe allergic reaction, which may include itching, hives, and shortness of breath.
Some people may need to take extra precautions when considering using magnesium supplements.
Most people tolerate magnesium supplements well. However, some people experience side effects, which may include:
You may be more likely to experience side effects if you take too much magnesium. Signs of magnesium toxicity include:
To lower your risk of side effects, use magnesium supplements only as directed, and never take more than you should.
Precautions
Magnesium supplements may not be safe for everyone.
People with kidney disease may need to avoid using magnesium supplements. This is because diseased kidneys may be unable to properly clear extra magnesium from the body.
Magnesium supplements are thought to be safe to use during pregnancy and lactation. However, if you’re pregnant or breastfeeding, talk with a healthcare provider about how to use magnesium safely.
Also consult a provider about using magnesium supplements if you have health conditions or take prescription medications.
Interactions
Like many other supplements, magnesium may interact with certain medications, herbs, or other dietary supplements.
There is some evidence that magnesium may interact with:
Other interactions may be possible. Such interactions may cause magnesium or the drug, herb, or other supplement to not work properly in your body.
To avoid interactions, tell a healthcare provider about all the medications, herbs, and supplements you use.
Summary
Magnesium is an essential mineral that is needed for more than 300 chemical reactions in your body.
There are several types of magnesium with different potential benefits. Each type of magnesium may also differ in its bioavailability.
Many Americans don’t get enough magnesium through their diet. In the case of hypomagnesemia, a magnesium supplement may be able to help.
In general, magnesium supplements are considered safe and well-tolerated. However, side effects are possible. Additionally, people with certain health conditions or those who take certain medications may need to avoid magnesium supplements.
Talk with a healthcare provider to find out if you should be taking a magnesium supplement.
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