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Magnesium is a mineral that plays a crucial role in more than 300 biochemical reactions in the body (5). However, different types of magnesium offer different benefits. Therefore, it can be very convenient to understand the different types of magnesium.
It supports protein synthesis, neurological function, blood sugar control, blood pressure regulation and energy production. ” said Daisy Mercer, registered dietitian at MyFitnesspal (1).
But besides these general benefits, magnesium supplements are becoming increasingly popular in addressing specific health goals, such as promoting sleep, digestive routines and relieving muscle tone (1,,,,, 6).
If you are considering a magnesium supplement, there are a few things to know about different forms. Read on to see if you can benefit from taking magnesium supplements and how to choose the right type for your needs.
Should you take a magnesium supplement?
For many body functions, the supply of magnesium is short. Data show that almost half of adults can deficient magnesium through food alone (5). Therefore, supplements may be useful for some people. Consult your doctor when adding new vitamins or nutrients to your daily routine, especially if you have an underlying health condition, pregnancy or care, or taking medications that may interact.
People who may not get enough magnesium include:
- Elderly (1)
- Patients with gastrointestinal diseases and Crohn’s disease (5)
- People with type 2 diabetes (5)
- People with alcohol dependence (1)
- athlete(1)
- People take certain medications (5)
Supplements may be helpful to people with certain health conditions, such as:
That said, taking magnesium supplements when you don’t need them is not a good idea. Supplements can cause diarrhea, nausea or stomach upset, especially the side effects of taking high doses (1).
Mercer says that if you eat a balanced diet, you are unlikely to need supplements (5).
Types of magnesium
On the digestive system, some forms of magnesium are easier, making it ideal for promoting relaxation and sleep (6). Others may make your body difficult to absorb, but may be effective for diseases like heartburn (5).
Here is a quick overview of six different types of magnesium and the situations they can help with the target.
Citrate
- The best purpose is: This form can help with occasional constipation (4). It works by sucking water into the intestines and softening the stool (4).
- Other considerations: Some people are sensitive to magnesium citrate and may experience side effects such as cramps or diarrhea (4).
Glycine
- The best purpose is: This type is a popular choice for relaxation and sleep because it combines magnesium with glycine, an amino acid known for its sedative effects (6). This may enhance minerals’ ability to relieve stress and promote quiet sleep (6).
- Other considerations: It is gentle to the stomach, making it perfect for those who have digestive problems with other types of magnesium (6). Although the many forms of magnesium may help with relaxation, anxiety, sleep and stress, I often recommend glycine magnesate as it is unlikely to cause side effects (6).
Oxide
- The best purpose is: This is often used to relieve heartburn (5). However, it has a lower bioavailability compared to other forms, which means the body absorbs less minerals from this supplement (5).
- Other considerations: While magnesium oxide helps manage acid reflux, it may have laxatives and is therefore not ideal for those who are prone to stomach upset (5).
About the Expert
Samantha Cassetty, MS, RDis a nationally recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good housekeeping and co-author of Sugar Shock.
Daisy Merceris the food data curator of MyFitnessPal. She graduated from Colorado State University with a bachelor’s degree in food science and diet and completed her dietary internship through VA San Diego Healthcare System.
chloride
- The best ones are: If you have difficulty taking pills, this type may be a good choice as it is usually found in liquid form (7). It is also used in topical products such as face creams and other applications to soothe muscle soreness (7).
- Other notes: This form is fully absorbed and may be unlikely to cause laxative effects, making it an option for people with digestive problems (7).
apple
- The best ones are: Malic acid combined with magnesium plays a role in the energy production in cells, making magnesium-magnesium especially attractive to those with fatigue and pain associated with fibromyalgia (8).
- Other notes: Although there is limited evidence to link magnesium apples to these diseases, some anecdotal reports and small studies suggest that this may improve symptoms (8). Compared with magnesium citrate or magnesium oxide7).
Lactate
- The best ones are: Increased low magnesium levels
- Other notes: This form of magnesium is not very commonly used for specific health problems, but it absorbs well (7).
| Types of magnesium diagrams | ||||
| magnesium | Main uses | Recommended dosage | Research support? | Possible side effects |
| Magnesium citrate | Relieve constipation (4) | Up to 350 mg (5) | Yes(4) | Diarrhea, stomach discomfort (4) |
| Magnesium glycine | Promote relaxation; may support sleep (6) | Up to 350 mg (5) | Some evidence (6) | Usually gentle but gentle stomach discomfort at higher doses (6) |
| Magnesium oxide | Relieve heartburn (5) | Up to 350 mg (5) | Yes(5) | Diarrhea, stomach cramps (5) |
| Magnesium chloride | Improve magnesium status (7) | Up to 350 mg (5) | Yes(7) | Nausea, mild gastrointestinal problems (7) |
| Apple Magnesium Magnesium | Relieve muscle pain and fatigue (8) | Up to 350 mg (5) | Some evidence (7) | Mild stomach discomfort (7) |
| Magnesium lactate | May help correct defects (7) | Up to 350 mg (5) | Yes(7) | Nausea, indigestion (7) |
How to choose the best magnesium supplement for you
These five steps can help you choose the right one when you are ready to add magnesium supplements to your daily routine.
- Consider your goals. Are you looking for supplements that can help improve sleep, relax muscles, or reduce constipation? Select your magnesium type accordingly.
- Think about your stomach. If you have gastrointestinal tract (GI) or a sensitive belly, consider magnesium glycine because it is well tolerated (3).
- Looking for third-party certification Like NSF, USP or ConsumerLab.com tests. This helps ensure potency and safety – your supplements are free of unnecessary additives such as heavy metals (7,,,,, 9).
- Read the tag. Select a product that includes each magnesium type and dosage10).
- Check for unnecessary fillersadditives, colors and allergens (11). These can be shown in supplements, so is your due diligence.
FAQ (FAQ)
What is the best magnesium?
The best type depends on your needs. If you have a sensitive gastrointestinal (GI) system, glycine may be a good choice (6).
What is the difference between magnesium citrate and magnesium glycine and magnesium oxide?
Magnesium binds to different types of carriers to maintain its stability and improve absorption. However, these carriers (citrate, glycine and oxide) all affect bioavailability and potential use. Citrate helps promote regularity and is fully absorbed. Glyceric acid may promote relaxation and sleep with minimal side effects of gi, and magnesium oxide is less bioavailable, but is often used for heartburn (4,,,,, 5,,,,, 6).
What are the disadvantages of magnesium glycine?
It is usually easily tolerated, but high doses can cause digestive discomfort in some people (6).
Which type of magnesium is good for weight loss?
Studies have shown that magnesium intake may be inversely proportional to obesity, so obtaining enough magnesium may be a long-term strategy for weight management (12).
Bottom line
Whether you want to reduce muscle tone, improve sleep quality or manage digestive health, magnesium supplements can be a useful supplement to your habits (4,,,,, 6,,,,, 7). Understand the different forms of magnesium and its specific benefits, you can customize your choices to your health needs (5,,,,, 7).
Posts According to nutritionists, the types of magnesium you should know Appear first MyFitnessPal Blog.
