Ten Types of Magnesium to Know
Magnesium is a mineral and essential nutrient that plays a role in over 300 functions in the body. While magnesium is naturally present in foods such as leafy greens, beans, and seeds, nearly 50% of Americans aren’t meeting their recommended daily intake. Because of this, magnesium is widely available as a dietary supplement to treat deficiency, and it can also boast health benefits from improving sleep and mental health to aiding digestion, lowering blood pressure, relieving pain, and more. However, when it comes to taking a magnesium supplement, it can be difficult to know which type to choose with nearly a dozen options available. Here, we explain the differences as we take a look at 10 types of magnesium and their common uses.
Magnesium Glycinate
Combined with the amino acid glycine, magnesium glycinate can treat low magnesium levels. It is commonly used to aid sleep and treat insomnia and is under research for its calming effects and ability to relieve stress and improve symptoms of anxiety and depression.
Magnesium Citrate
Magnesium citrate is bound with citric acid, a substance that naturally occurs in citrus fruits, and is one of the most common types of magnesium found in dietary supplement such as multivitamins. It is most often taken to treat low magnesium levels since it is so easily absorbed by the body and may also be helpful for issues such as anxiety, high blood pressure, and elevated blood sugar levels.
Magnesium Oxide
Consisting of magnesium and oxygen, this type is most often used to relieve digestive issues such as heartburn, indigestion, and constipation. It may also be used to treat migraines. Because it is poorly absorbed by the digestive tract, magnesium oxide is not used to treat magnesium deficiencies.
Magnesium Chloride
Combined with chloride, an essential electrolyte, magnesium chloride can be taken orally or applied topically. It is used to treat low magnesium levels, digestive issues, and may also benefit those with depression. When applied topically as a lotion, oil, or ointment, magnesium chloride won’t boost magnesium levels in the body but can soothe and relax sore muscles and support joint health.
Magnesium Malate
Magnesium malate is bound with malic acid, found naturally in certain fruits and veggies, and can treat magnesium deficiency and may help decrease muscle pain. It is also under research as an option to treat symptoms of fibromyalgia and chronic fatigue syndrome.
Magnesium Taurate
This type combines magnesium and the amino acid taurine, components that may benefit cardiovascular health. Magnesium taurate is under research for its ability to promote healthy blood sugar and blood pressure levels. It may also offer anti-anxiety benefits.
Magnesium Sulfate
Comprised of magnesium, sulfur, and oxygen, magnesium sulfate can treat low magnesium levels and constipation. It is also used to prevent seizures in women with preeclampsia, a condition caused by high blood pressure during pregnancy. Most commonly known as Epsom salt in its powder form, magnesium sulfate can be dissolved in bathwater to relax muscles, relieve pain, and lower stress.
Magnesium L-threonate
This newer option combines magnesium with threonic acid, a substance derived from vitamin C, and is being researched for its pain-relieving properties and benefits to brain health. Magnesium L-threonate offers high absorption and retention rates and may help reduce neuroinflammation in addition to treating magnesium deficiency.
Magnesium Orotate
Orotic acid is a natural substance used in the body’s construction of genetic material, and combined with magnesium, may promote heart health by lowering blood pressure and preventing and treating cardiac arrhythmias. Popular among athletes, magnesium orotate may improve energy production in heart and blood vessel tissue as well as nervous system function.
Magnesium Lactate
This type is combined with lactic acid, produced by muscle and blood cells, and is an option for individuals who don’t tolerate other forms of magnesium but require large doses. Magnesium lactate is available in slow-release tablets and may also help treat stress and anxiety.
Because everyone is different, and some forms of magnesium may cause digestive side effects, consult with your doctor to determine which magnesium supplement and dose is right for you.
Meet the Author
Rachel Studebaker, BA, English, Summa Cum Laude
Rachel Studebaker is a graduate of Lee University where she earned a Bachelor of Arts degree in English with a minor in advertising. While attending Lee, Rachel served as editor-in-chief and creative director for the school’s biannual publication Vindagua and was a member of Sigma Tau Delta English Honors Society. Since joining CMC Publications as editor, Rachel has assumed the role of managing editor, where she is responsible for the annual development and completion of seventeen publications involving health, wellness, and lifestyles articles that are published in print and online for HealthScope, CityScope, and Choose Chattanooga magazines – premier publications serving S.E. Tennessee and North Georgia.