Magnesium is a crucial mineral that supports over 300 essential processes in the body, such as energy production, muscle function, and regulating blood pressure. Unfortunately, many people don’t get enough magnesium through their diet alone. This is especially true in Western countries, where up to two-thirds of the population may fall short of their magnesium requirements. Low magnesium levels are linked to various health conditions, including heart disease, osteoporosis, and migraines.

While magnesium is present in foods like leafy greens, legumes, nuts, and seeds, supplements can be a great way to boost magnesium levels. Here’s an overview of the ten most common types of magnesium supplements and what each is used for:

1. Magnesium Citrate

What It Is: Magnesium citrate is a combination of magnesium and citric acid, the compound that gives citrus fruits their sour taste.

Uses: This type of magnesium is one of the most popular and is easily absorbed by the body. It’s commonly used to address magnesium deficiencies and treat constipation due to its natural laxative effect. Some people also use magnesium citrate to manage symptoms of anxiety and depression, although more research is needed to confirm these benefits.

Summary: Magnesium citrate is great for increasing magnesium levels and managing constipation, but it’s also a potential aid for anxiety and depression.

2. Magnesium Oxide

What It Is: Magnesium oxide is formed when magnesium bonds with oxygen and appears as a white powder.

Uses: Unlike other types of magnesium, magnesium oxide is not the best at being absorbed by the digestive system. It’s mainly used to alleviate digestive issues like heartburn, indigestion, and constipation. Some studies suggest it may help with migraines, but more research is needed.

Summary: Magnesium oxide is effective for digestive discomfort, though it’s less suitable for correcting magnesium deficiencies due to poor absorption.

3. Magnesium Chloride

What It Is: Magnesium chloride is a salt that combines magnesium with chlorine.

Uses: This form is easily absorbed by the body and is often used to restore magnesium levels. It’s commonly found in capsule or tablet form, but it can also be applied topically in lotions and ointments for sore muscles. However, its topical use for boosting magnesium levels has limited scientific backing.

Summary: Magnesium chloride is a versatile supplement used to correct magnesium deficiencies and ease digestive issues, though its topical use for muscle relief remains debated.

4. Magnesium Lactate

What It Is: Magnesium lactate is the result of magnesium binding with lactic acid, which is naturally produced in your muscles and blood cells.

Uses: Magnesium lactate is gentle on the digestive system, making it a good option for those who need high doses of magnesium or have trouble tolerating other forms. Some studies suggest it can help manage stress and anxiety, although more research is needed.

Summary: Magnesium lactate is well-tolerated and may be ideal for individuals who need larger doses or have sensitive digestive systems.

5. Magnesium Malate

What It Is: Magnesium malate contains magnesium combined with malic acid, which is found in fruits like apples.

Uses: Known for being highly absorbable, magnesium malate is often recommended for replenishing magnesium levels. It’s also associated with less of a laxative effect compared to other forms. Magnesium malate may be helpful for those with fibromyalgia or chronic fatigue syndrome, although additional studies are needed.

Summary: Magnesium malate is easily absorbed and gentler on the digestive system, and while it’s used to manage fibromyalgia, more evidence is needed.

6. Magnesium Taurate

What It Is: Magnesium taurate is a combination of magnesium and taurine, an amino acid that supports many body functions.

Uses: Magnesium taurate is beneficial for supporting blood sugar and blood pressure regulation. Some animal studies suggest it may help improve heart health by lowering high blood pressure.

Summary: Magnesium taurate may help manage high blood sugar and blood pressure, but more human studies are necessary.

7. Magnesium L-Threonate

What It Is: This form is a combination of magnesium and threonic acid, a product of vitamin C metabolism.

Uses: Magnesium L-threonate is highly absorbable and is often linked to brain health. It has shown promise in animal studies as a way to boost magnesium concentrations in the brain and may help manage conditions like depression, Alzheimer’s disease, and age-related memory loss.

Summary: Magnesium L-threonate may support brain health, though more research is required to fully understand its impact on conditions like Alzheimer’s and depression.

8. Magnesium Sulfate

What It Is: Commonly known as Epsom salt, magnesium sulfate combines magnesium with sulfur and oxygen.

Uses: Magnesium sulfate is typically used in baths to soothe muscles and relieve stress. Though it can be ingested for constipation, it has an unpleasant taste, and excessive use can be harmful.

Summary: Magnesium sulfate is most often used in bath form to relieve muscle pain and stress, but its absorption through the skin for magnesium replenishment is still debated.

9. Magnesium Glycinate

What It Is: Magnesium glycinate combines magnesium with glycine, an amino acid that is vital for protein formation.

Uses: This type of magnesium is easily absorbed and often recommended for its calming effects. It may help alleviate mental health conditions such as anxiety, depression, and insomnia, though more research is needed to confirm these benefits.

Summary: Magnesium glycinate may promote relaxation and improve sleep, though more studies are needed to back its effectiveness for mental health issues.

10. Magnesium Orotate

What It Is: Magnesium orotate combines magnesium with orotic acid, which plays a role in DNA production.

Uses: Early studies suggest magnesium orotate may support heart health, as orotic acid contributes to energy production in heart and blood vessel tissue. It’s often used by athletes and those with heart conditions, but it tends to be more expensive than other forms.

Summary: Magnesium orotate may benefit heart health and is often used by athletes, though its high cost may not be justified by the current research.

Should You Take a Magnesium Supplement?

If you’re not deficient, magnesium supplements aren’t likely to offer significant benefits. Ideally, you should aim to get your magnesium from whole foods, such as beans, leafy greens, nuts, seeds, and whole grains. However, supplements may be necessary if you are at higher risk of deficiency, such as if you have diabetes, digestive issues, or alcohol dependence.

Recommended Dosage: The typical recommended intake for magnesium is 320 mg per day for females and 420 mg for males. Be sure to check the label of your supplement to ensure proper dosage.

Final Thoughts

Magnesium is essential for numerous bodily functions, and maintaining adequate levels is important for overall health. While supplements can help, it’s always best to consult with a healthcare professional before starting a new regimen, especially if you’re considering high doses or have any existing health conditions.

If you’re unsure about which form of magnesium to use, a healthcare professional can guide you to the right choice for your needs.