While obtaining adequate magnesium through a healthy diet is recommended, it can be difficult to meet the requirement. In such cases, taking a magnesium supplement can help fill in gaps and ensure adequate intake. However, certain magnesium supplement formulations may be better absorbed than others.
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With so many different types of magnesium supplements available, it can be challenging to know which one is right for you. These supplements come in various forms such as tablets, liquids and powders.
Below is a list of different types of magnesium supplements, along with their benefits and risks to help you choose the one that suits your needs.
What it is: Magnesium oxide is a supplement that’s typically used for digestive issues. Hartnett notes that while it’s usually less expensive compared to other forms of magnesium, the body does not absorb it as well as other forms.
Benefits: Helps relieve indigestion, heartburn and constipation. Additionally, there is some evidence that it may also help prevent migraines but the research on this is limited; consult with a doctor before using it for this purpose.
Side effects: Cramping or diarrhea may occur.
What it is: Magnesium citrate is another popular supplement, says Hartnett, adding that it’s well absorbed by the body.
Benefits: The liquid form of magnesium citrate is particularly helpful if you’re having problems absorbing magnesium. In general, liquid types of magnesium may be better absorbed than tablet forms. Magnesium citrate is also used for relieving constipation, says Harnett.
Side effects: Loose or more frequent stools may occur.
What it is: Magnesium sulfate is available as an oral supplement and in a powder form commonly known as epsom salt. It’s also given intravenously in clinical settings.
Benefits: Used to treat a variety of conditions including constipation, low blood magnesium and preeclampsia (high blood pressure in pregnant people). As a soaking solution, magnesium sulfate may treat minor bruises and cuts. Soaking in an epsom salt bath may also help soothe sore muscles, promote relaxation and relieve headaches, says Hartnett.
Side effects: Taken orally, side effects may include stomach pain, bloating, nausea or headache. As a soaking solution, side effects may include redness, irritation or infection.
What it is: Magnesium hydroxide comes in various oral forms like other magnesium supplements, says Kimszal, adding that it’s also added to some skincare products as an anti-inflammatory and antimicrobial agent.
Benefits: Taken orally, magnesium hydroxide is used to relieve constipation and indigestion.
Side effects: Loose or more frequent stools may occur.
What it is: Magnesium gluconate is more commonly used for magnesium deficiency since it’s less likely to cause diarrhea, and is one of the best-absorbed types of magnesium, explains Kimszal.
Benefits: This type of magnesium is used to supplement a diet that may be deficient in magnesium, says Kimszal. It’s also used to treat low blood magnesium that may be caused by medical conditions such as gastrointestinal disorders and kidney disease.
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Side effects: Diarrhea and upset stomach may occur.
Magnesium glycinate: This type of magnesium is readily absorbed by the body, notes Kimszal, however, she adds that there’s not much research on it, so little is known about its true effects. Magnesium glycinate is one of the preferred magnesium supplements that may help with sleeplessness, tense muscles and anxiety, adds Hartnett.
Magnesium L-threonate: This form of magnesium is “able to cross the blood-brain barrier, making it potentially beneficial for brain health and cognitive function,” reports Hartnett, adding it may also relieve sleeplessness, tense muscles and anxiety. More research, however, is needed to know about its true effects and safety, adds Kimszal.
Magnesium malate: This type of magnesium is easily absorbed by the body and associated with decreased muscle pain, says Kimszal. However, she notes that some studies observe no effect in older adults.
Magnesium chloride: This form of magnesium is often used topically, in the form of lotions or oils, to support muscle and joint health, says Hartnett.
Oral supplements can have side effects including diarrhea, upset stomach and nausea, says Kimszal, and it’s important to talk to your doctor before taking any supplement.
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Shop NowMagnesium citrate is a form of magnesium salt combined with citric acid, also known as citrate. A science-backed magnesium supplement that contains magnesium citrate supports overall whole body health and has particular benefits for cardiovascular function. By mass, it provides 16% elemental magnesium.
Importantly, magnesium citrate is an organic salt because it's complexed with citrate and not a mineral such as chloride or oxygen. Compared to inorganic magnesium salts, organic magnesium salts are more bioavailable—but elemental magnesium levels are lower.
Indeed, one of magnesium citrate's biggest strengths is that it has high bioavailability because of its high solubility, and it's also affordable. Supplements with high bioavailability are more effective since the body can absorb them more easily. Supplementing with magnesium citrate is an effective way to help boost your magnesium levels.
Life Extension utilizes magnesium citrate to provide rapid uptake of elemental magnesium alongside magnesium oxide that’s been specifically formulated with timed-release microbeads for long-term release (over a six-hour time period) in its Extend-Release Magnesium supplement. We also offer a formula that utilizes magnesium citrate with magnesium oxide and magnesium succinate. Both these formulas support bone and cardiovascular health.
Note: some forms of magnesium citrate do have a laxative effect. These are usually labeled specifically for this purpose and tend to come in a powder that can be mixed in water to create an oral formula. Not all magnesium citrate formulas are intended to be laxative, however. Always follow the dosage on the label and avoid taking too much magnesium to avoid this laxative effect.
On the other hand, we have magnesium glycinate, which comes from a salt formed with glycine, as opposed to citrate. Glycine is an amino acid that functions as an inhibitory neurotransmitter. It's sometimes used as a standalone supplement to promote sleep. Thus, combining magnesium with glycine can boost its calming effects. Some studies also suggest that magnesium promotes head comfort.
Magnesium glycinate contains 14.1% elemental magnesium by mass. This means that in 1,000 mg, there is 141 mg of magnesium.
When it comes to magnesium citrate vs glycinate, which one prevails? It's really going to depend on your health needs and goals. Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect. If your goal is to add magnesium to your "stress less" strategy, you might gravitate towards a formula with magnesium glycinate instead of citrate.
Aside from magnesium citrate and glycinate, magnesium is available in different forms that have their own specific percentages of elemental magnesium, as well as varying levels of bioavailability/absorption. Here are some of your options:
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