We set out in this “Best Of” article to identify the various forms of magnesium used in dietary supplements, review their benefits, and suggest which form and format might work best for you. During our research, we discovered that the types and combinations of magnesium products and their delivery methods are truly mind-boggling. There are citrates, oxides, chlorides, malate, lactate, sulfate, and taurate, to name just a few forms. And magnesium supplements come in capsules, soft gels, tablets, powders, liquids, gummies, even topical oils.
Undaunted, we’ll provide a comprehensive review of this chemical element and its role in your health, focusing on what the best form of magnesium may be so you can find the right choice for your needs.
What Is Magnesium?
Magnesium is a chemical element with atomic number 12 and the symbol MG. This shiny gray metal ranks as the ninth most abundant element in the universe, the eighth-most abundant element in Earth’s crust, and the eleventh most abundant element by mass in the human body.
Mention magnesium to auto enthusiasts, and they immediately think of wheels. Yes, the “mag wheel” is made of magnesium alloy—33% lighter than aluminum and 75% lighter than steel, yet with comparable strength-to-weight ratio of aluminum. But we digress. This article focuses on magnesium as a mineral that serves as an essential nutrient for human nutrition.
Magnesium – An Essential Nutrient
MG is an essential mineral and electrolyte crucial to the body’s function. Essential nutrients are elements the body doesn’t produce or makes in insufficient quantities, so we must obtain them through diet or supplementation. Magnesium is one of the macro-minerals alongside calcium, phosphorus, sodium, potassium, chloride, and sulfur. There are also trace minerals—those elements needed in minimal amounts—including iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
As an electrolyte, magnesium is vital to numerous bodily functions. We often associate the following group of minerals with sports drinks designed to replace electrolytes lost through sweat:
- Sodium
- Potassium
- Calcium
- Bicarbonate
- Magnesium
- Chloride
- Phosphate
This essential element—the fourth most abundant mineral in your body—drives more than three hundred metabolic functions. It helps maintain normal blood pressure, keeps your heart rhythm steady, and proves vital for bone health, energy production, muscle contraction, and hormonal balance.
Besides sweat, MG is also depleted by stress, alcohol abuse, certain medications, and various health conditions. This problem is compounded by the fact that 75% of people fail to get the recommended daily intake of magnesium through diet alone, resulting in magnesium deficiency.
Magnesium Deficiency
Chronic magnesium deficiency may trigger anxiety, migraines, insomnia, and—more importantly—increase your risk of cardiovascular disease, type 2 diabetes, kidney and liver disease, and osteoporosis. Adults with MG deficiencies also risk chronic inflammation, a precursor to numerous adverse health conditions.
If you’re MG deficient, obtaining your recommended daily allowance from whole foods remains our first choice and the best initial strategy. Magnesium is present in various foods, as discussed in detail in our “Alternatives to a Magnesium Supplement” segment. However, if your diet plan prevents you from achieving 320 mg for adult women or 420 mg for adult men, you may need to supplement.
Magnesium Supplements Explained
Beyond being included in over-the-counter antacids and laxatives, magnesium is available in multi-vitamin/mineral products and various other dietary supplement forms. One of the most relevant attributes of magnesium supplements is their absorption and bioavailability. Those forms of MG that dissolve well in liquid—such as aspartate, citrate, lactate, and chloride—are more completely absorbed in the gut.
As mentioned previously, MG supplements are available in capsules, soft gels, tablets, powders, liquids, gummies, and topical oils. Some forms of magnesium can be absorbed through the skin. In the next segment, we’ll detail several of the myriad different forms of magnesium supplements. Manufacturers extol the virtues of the type MG used in their formulations, and some use several different types—such as citrate, oxide, taurate, and malate—in combination. Others add additional ingredients such as zinc, calcium, or Ashwagandha, emphasizing added benefits.
Forms Of Magnesium And Their Benefits
In this segment, we discuss several different types of MG and their specific benefits. Given the number of magnesium forms, it’s essential to understand which condition each is intended to address. One overarching objective of MG supplements is to increase your daily intake to achieve your recommended daily allowance.
Magnesium Citrate
One of the most bioavailable forms of MG, magnesium citrate is bound with citric acid to treat acid indigestion and constipation. It’s sometimes marketed as a calming agent to address stress, anxiety, or depression, such as in Natural Vitality’s award-winning Calm products.
Magnesium Chloride
Another well-absorbed form of magnesium, magnesium salt is bound with chlorine to address heartburn and constipation. Although normally found in capsule form, mag chloride also comes in lotion to be applied topically to alleviate muscle soreness and cramping. It may benefit acne and eczema.
Magnesium Oxide
Think Milk of Magnesia, the well-known over-the-counter medication for treating constipation. Magnesium combined with oxygen creates a white powdery substance. Due to its low absorption, oxide is not a good choice to treat MG deficiency. Rather, it’s more suitable for short-term relief from constipation, indigestion, and heartburn.
Magnesium Taurate
Combined with the amino acid taurine, magnesium taurate is the best option for heart health, regulating blood sugar, and maintaining healthy blood pressure.
Magnesium Malate
Malic acid and magnesium combine to form magnesium malate. This type of MG is easily absorbed and offers an excellent option if increasing your magnesium levels is your primary objective. It’s also gentle on your digestive system and has less of a laxative effect. Sometimes recommended to address chronic fatigue and fibromyalgia.
Magnesium Sulfate
Combine magnesium, sulfur, and oxygen, and you get Epsom salts. Athletes have used this form of MG for years to treat soreness, muscle aches, and pain. It may also be used as a natural laxative if you can tolerate the taste—there are better options for digestive issues, such as citrate or chloride.
Magnesium Glyconate
In this form, magnesium is joined by glycine, another amino acid. Glyconate is readily absorbed by the body and is thought to have a calming effect that reduces stress and anxiety. The addition of glycine makes this form useful for improved sleep. Due to its absorption rate, this is another viable alternative for addressing magnesium deficiency.
Magnesium Lactate
Bound with lactic acid, this type of MG is very easily absorbed and may be gentler on your digestive system. For those with magnesium deficiency or who require larger doses to meet their RDA, lactate is an excellent option. Also used as a food additive.
Other popular forms of magnesium include Magnesium L-Threonate, Magnesium Orotate, Magnesium Phosphate, and Magnesium Aspartate, among others.
Magnesium Dosage And Timing
Per the Linus Pauling Institute at Oregon State University, the RDA (Recommended Daily Allowance) for magnesium intake is 320 mg for women and 420 mg for adult males. This includes magnesium from all sources: food, medications, and supplements.
We suggest taking your magnesium supplements with meals to reduce stomach upset and diarrhea—unless directed otherwise by a healthcare professional.
Will A Magnesium Supplement Work For You?
The primary function of most magnesium supplements is to offset any MG deficiency. Those most likely to have deficiency are:
- People who have digestive issues and difficulty with absorption
- Individuals on certain medications
- Women taking birth control pills
- People with alcohol dependence
- Those on restrictive diets
- People with health conditions such as diabetes, kidney disease, Crohn’s disease
- Older adults
If you’re not meeting your RDA for MG, or if the benefits listed above for addressing specific conditions apply to you, a magnesium supplement may be in order.
Some magnesium supplement choices worth considering include:
Are Magnesium Supplements Safe?
Naturally occurring magnesium in your diet is safe and need not be limited. The kidneys eliminate any excess magnesium through urine. Although magnesium supplements are generally considered safe for most people, there are upper limits on the amount to be taken from dietary supplements and medications.
Generally, side effects include mild symptoms such as diarrhea or upset stomach. In rare instances, magnesium toxicity can occur. See below for the maximum dose you should take in magnesium supplements unless otherwise instructed by your healthcare provider:
- 65 mg/day for children ages 1-3
- 110 mg/day for children ages 4-8
- 350 mg/day for adults and children ages 9 and up
Symptoms of magnesium overdose may include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue.
Note: many magnesium supplements exceed these maximum dose levels. Please consult with your doctor before adding one of these to your regimen. Since magnesium is also known to have interactions with certain prescription medications, we recommend advising your pharmacist of any new magnesium supplement.
Alternatives To Magnesium Supplements
Although magnesium is present in many foods, far too many people do not meet their RDA through diet alone. See the chart below, reprinted from the NIH (National Institute on Health), for a list of foods, their magnesium content, and its percentage of your DV (Daily Value) as assigned by the FDA.
Final Thoughts: What Is The Best Form Of Magnesium?
The answer to that question is personal. Each of us is different, our bodies are unique, and the way we respond to products varies. We suggest you review the various forms’ benefits and then try those that best meet your needs.
If increasing your magnesium is the primary goal, we think the absorption of citrate, chloride, and malate make them solid alternatives. If you need larger doses of magnesium, lactate may be your best option. For sore muscles, sulfate is your top choice. If you’re stressed, anxious, or depressed, we recommend citrate.
Additional considerations when choosing your magnesium supplement:
- Look for products manufactured in a certified cGMP facility (Good Manufacturing Practices)
- Look for companies and brands that have independent third-party testing such as NSF, Informed Choice, or Safe for Sport certifications
- If you have questions regarding a specific product’s safety or efficacy—call the manufacturer
Regardless of which form you choose, be sure you get your 320 mg/day ladies, and gents, 420 mg/day is your RDA.
