What Are the Different Types of Magnesium?

Some people may need magnesium supplements due to a deficiency or specific health conditions. With a wide range of options available, choosing the right type of magnesium can be challenging. This article will guide you through the different types of magnesium supplements and their specific uses.

Types of Magnesium and Their Uses

Magnesium is available in various forms, each with unique properties regarding medical uses, bioavailability, and possible side effects. Below are details on the most common types:

• Magnesium Citrate

Magnesium citrate combines magnesium with citric acid, a weak acid found in citrus fruits. It is often used to treat magnesium deficiency due to its high absorption rate. 

This type is also effective for constipation relief as it helps retain water in the intestines, making stools easier to pass. Some studies suggest it may improve bone density, especially post-menopause.

• Magnesium Malate

This type combines magnesium with malic acid, a natural acid found in fruits that gives a tart taste. 

It’s highly bioavailable and easily absorbed, making it a good choice for those with chronic conditions like fibromyalgia and chronic fatigue syndrome. Research suggests low magnesium intake may contribute to the risk of fibromyalgia.

• Magnesium Glycinate

Magnesium glycinate is made by combining magnesium with glycine, an amino acid that aids protein synthesis. Known for its calming effects, this type is often used to address low magnesium levels, as well as anxiety, depression, and sleep disturbances. It has high bioavailability, similar to magnesium citrate.

• Magnesium Oxide

This form combines magnesium with oxygen. Often used to relieve digestive issues such as heartburn and constipation, it may also help with migraine prevention. 

However, it is not typically recommended for magnesium deficiency due to its low absorption rate.

• Magnesium Lactate

Magnesium lactate is a salt composed of lactic acid and magnesium, with lactic acid being a substance naturally produced by muscles and blood cells. This form of magnesium is commonly used as a food preservative and flavor enhancer.

It is easily absorbed by the digestive system, making it suitable for people who need regular, higher doses of magnesium and may not tolerate other forms. Magnesium lactate can also be beneficial in managing anxiety and stress.

• Magnesium Sulfate (Epsom Salt)

Magnesium sulfate, also known as Epsom salt, is composed of magnesium, sulfur, and oxygen and has lower bioavailability compared to other forms, including magnesium citrate.

This type of magnesium is often used as a laxative for constipation relief and may also be helpful as an anticonvulsant for treating seizures and for managing preeclampsia. However, the U.S. Food and Drug Administration (FDA) cautions against prolonged use in pregnant women, as it may lead to fetal bone abnormalities.

Additionally, magnesium sulfate powder can be dissolved in bathwater to help relax muscles and reduce tension.

• Magnesium Taurate

This type combines magnesium with the amino acid taurine and is one of the easiest forms of magnesium for the body to absorb.

It may aid in treating high blood pressure and protecting the heart and blood vessels, making it one of the best types of magnesium for cardiovascular health. Studies also suggest it may help prevent cataracts associated with high blood pressure.

• Magnesium Chloride

It is a salt commonly used in topical products such as magnesium oils and bath salts. It also helps treat certain health conditions, as it has been shown to be beneficial for people with diabetes and those with mental health disorders, such as depression.

This type has very high bioavailability and is absorbed more comprehensively and effectively than other forms of magnesium, specifically magnesium sulfate and magnesium oxide.

• Magnesium L-Threonate

Magnesium L-threonate is made with threonic acid, noted for its ability to increase magnesium levels in the brain. This type may improve cognitive function and is often recommended for age-related memory issues, depression, and Alzheimer’s.

• Magnesium Orotate

This type combines magnesium with orotic acid, a natural substance involved in building genetic material including DNA in the body.

It is easily absorbed and does not have the laxative effects seen with other types of magnesium. However, it is particularly effective in promoting heart health by supporting energy production in heart and blood vessel tissues.

Which Type of Magnesium is Best?

The choice of the best type of magnesium depends on several factors, primarily the individual’s overall health, age, gender, specific health issues, and the extent of magnesium deficiency in the body.

Therefore, we strongly recommend consulting a doctor to determine the best type, appropriate dosage, and the ideal time of day to take the magnesium supplement. For example, the doctor’s recommendation might be based on:

• Health issue

The doctor may select specific types of magnesium to treat certain health conditions, such as:

1. For magnesium deficiency: Most magnesium types are beneficial.
2. For constipation relief: Magnesium citrate, oxide, or sulfate.
3. For brain health: Magnesium glycinate or L-threonate.
4. For heart health: Magnesium taurate.
5. For anxiety or sleep support: Magnesium glycinate or lactate.

• Dosage Recommendations

The doctor selects the magnesium dosage based on the amount of magnesium a person consumes from their diet and the additional amount they need.

For adult males, the recommended intake is 400–420 mg daily, while adult females need 310–360 mg, with pregnant and breastfeeding women requiring 400 mg daily. Therefore, a blood test may be ordered by the doctor to measure blood magnesium levels before determining the appropriate supplement dosage.

Blazma provides all the tests a doctor may require, including the Magnesium test, which has no specific preparation requirements.