What Is the Best Kind of Magnesium to Take
9 Different Types Of Magnesium, Plus What They're Used For
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Terminal updated on July 13, 2021
Despite how essential magnesium is to the trunk, plenty of people don't get enough of it through nutrition alone. An analysis of the National Health and Nutrition Test Survey (NHANES) found that 48% of Americans don't become adequate amounts of magnesium from food and drinks—and that's where supplements come up in.*
Hither'south what yous need to know nigh the different types (or complexes) of magnesium that tin can exist institute in supplement class, and what each i is used for:
1. Magnesium glycinate
Ane of the most popular forms, magnesium glycinate (AKA magnesium bisglycinate) is a combination of magnesium and the amino acid glycine. This organic chelate complex is gentle on the breadbasket and has good bioavailability.
Glycine has been linked with deep and restorative sleep, and research shows that magnesium glycinate may assistance promote a steady country of relaxation.* In fact, in a clinical trial of older adults, magnesium glycinate supplementation promoted overall sleep quality.* This means this form of magnesium is bang-up if a restful night of sleep is what you're later on.*
Overall, magnesium glycinate tin can be a expert supplement choice, particularly since "this form is well tolerated and well absorbed,"* says Jamie Alan, Ph.D., an assistant professor of pharmacology and toxicology at Michigan State University.
2. Magnesium citrate
Along with magnesium glycinate, citrate is i of the about popular forms of magnesium; this is one of the most "bioavailable of the magnesium supplements," says Keatley.
Magnesium citrate is "commonly used every bit a supplement to accost low levels of magnesium,"* says Keri Gans, R.D., author of The Small Change Diet. Information technology tin can also exist used to get your bowels moving, says Alan.* This stimulant gut effect is true of all magnesium supplements at high plenty doses, merely individual responses vary from i person to another.
3. Magnesium chloride
Looking for a full general magnesium supplement? Alan says this is a good pick. "This supplement can help furnish magnesium levels if they are depression,"* Keatley says. Also, "some people use this topically in a lotion to soothe muscles, merely the research on this is low, and in that location is little to no absorption of the magnesium through the skin."
4. Magnesium oxide
Magnesium oxide is a common class for supplements. This form has relatively lower assimilation (compared to other forms like magnesium citrate), but can notwithstanding be useful at college, meaningful doses seen with targeted supplements.*
This course of magnesium helps to pull fluid into the intestines to get things moving down there, Angelone explains.* And similar a digestive buffer, magnesium oxide can likewise be used to reduce stomach acid, Alan says.*
5. Magnesium lactate
While you can take magnesium lactate as a supplement, it really shows up more than equally a nutrient condiment ingredient to reduce acidity in food formulations, Gans says.
That said, magnesium lactate is absorbed well by your body and may be used by individuals with specific medical diet therapy needs (i.east., with assist of a health intendance practitioner) who demand large doses of magnesium, Keatley says.
vi. Magnesium L-threonate
This is touted every bit the one of the most absorbable form of magnesium, Alan explains. "There is also some proposition that this tin can exist used for brain wellness, merely I am non sure the science is there for that."
Keatley agrees. "In animal studies, this supplement has led to a greater deposit of magnesium in encephalon tissue," she says. "All the same, there is not enough research to determine if this is good or not in the long term."
7. Magnesium malate
Magnesium malate is idea to be "easier to digest" than some other forms of magnesium and can help regulate y'all, Gans says. I preclinical study in rodents published in the periodical Biological Trace Chemical element Research found that magnesium malate is hands captivated and tin can stay there for an extended menstruum of fourth dimension.
It as well has a sour taste and is sometimes added to foods to raise flavor, she says. Magnesium malate is sometimes used to help with muscle soreness, "just the inquiry is limited," Angelone says.
8. Magnesium sulfate
Better known as Epsom salt (an OTC drug, not a supplement), magnesium sulfate is oft sprinkled into a bath to help relieve sore muscles, Keatley says. But, while Epsom salt baths are hugely pop, "in that location's not enough research to support that it soothes muscle tension," Gans says.
As a supplement, it's the "most potent form of magnesium to encourage bowel movements,"* Angelone says. She also points out information technology has a wide range of uses in wellness care settings in intravenous formats.
9. Magnesium orotate
The large describe with magnesium orotate is the merits that it may help you piece of work out harder.* "Some people utilise information technology considering information technology contains orotic acid, which is said to heighten athletic performance," Alan says. But "the science doesn't back this claim up at this point."
Magnesium orotate is too "relatively expensive" compared to other forms of magnesium, Angelone says. For most people, it'due south not the best option. "It doesn't seem to offering benefits compared to the other forms," Angelone says.
Bottom line.
Magnesium is crucial to your health so if yous're not getting acceptable levels of this mineral through nutrient, yous may desire to consider supplements.* A number of different forms exist, many with different uses. If you're not sure which one is right for your needs, speak with your doctor.
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