8 Types of Magnesium and Which One You Should Add to Your Supplement Stack

When you’ve got a fitness goal, you put in a lot of work. Whether you want to finally pull a 500-pound deadlift or change your body composition, you plan out your training program and make sure you’re eating enough of the right stuff. Then, there’s sleep and muscle recovery. If trouble sleeping has gotten in the way of your gains, you may be curious about magnesium.

Sounds great — but you probably want to know more. Magnesium is an essential mineral, and many people are deficient in it. Strength athletes will want plenty of it since it affects energy production, muscle and nerve health, and bone development. It may also help calm your nervous system, improve brain health, reduce stress, and help you get better sleep. 

There are more types of magnesium supplements than you might imagine. Each one may offer different health benefits and absorption rates. We’ll break down each one and tell you what the science says so you can be informed when you next hit the supplement aisle.

• What Is Magnesium?
• Types of Magnesium
• Is Magnesium Safe?
• Should You Take Magnesium?
• Frequently Asked Questions

What Is Magnesium?

Magnesium is an essential mineral, meaning that your body cannot make it — so, you have to get it through your diet. It is the fourth most abundant mineral in your body, up there right after calcium, sodium, and potassium. About 50 to 60 percent of the magnesium in your body gets stored in your bones, and the rest is in your muscles and other tissues. (1)(2)

Magnesium is essential to over 300 enzyme functions in your body. You need it for energy production, muscle contraction, nerve function, protein synthesis, and for regulating your blood pressure and blood sugar levels. (1)(2)

Your magnesium levels impact your heart health. It helps transport calcium and potassium. Proper transport can impact your nervous system, muscles, nerves, and cardiovascular health. Magnesium also contributes to bone development. Because of these roles, a magnesium deficiency has been linked to a greater risk of heart disease and osteoporosis. (1)(2)

[Read More: The Lifter’s Guide to Magnesium: What This Nutrient Does for Strength]

Strength athletes need healthy magnesium levels: magnesium directly contributes to the metabolism of ATP (adenosine triphosphate). ATP, the cell’s energy currency, works in your body when you do short-duration, high-intensity training like weightlifting and sprint workouts. (1)

Magnesium also factors into oxidative phosphorylation and glycolysis. Along with ATP metabolism, these processes help your body generate ATP to use as energy. Magnesium also impacts muscle contractions. (1)

Sources of Magnesium

Despite its importance to heart health, nervous system regulation, and energy production, it is estimated that 56 to 68 percent of Americans do not get the recommended dietary allowance (RDA) of magnesium. (3)

According to The United States Food and Nutrition Board, the RDA for magnesium is 420 milligrams for adult cis men and 320 milligrams for adult cis women. (3)

[Read More: Nutrition for Athletes — How to Eat for Muscle and Performance]

Low magnesium levels have been linked with chronic health conditions, including heart disease, high blood pressure, and type 2 diabetes. A magnesium deficiency can also contribute to muscle weakness and low energy levels. (1)

To increase your magnesium intake, you can add foods high in magnesium to your diet or take different magnesium supplements.

Food Sources:

• Leafy green vegetables
• Cashews and other nuts
• Seeds
• Legumes
• Whole grains
• Fatty fish
• Milk and soymilk

Types of Magnesium Supplements:

• Magnesium Citrate
• Magnesium Oxide
• Magnesium Glycinate
• Magnesium Sulfate
• Magnesium Chloride
• Magnesium Malate
• Magnesium L-Threonate
• Magnesium Taurate
• Magnesium Lactate
• Magnesium Orotate
• Magnesium Aspartate

Types of Magnesium

For magnesium to be effective, it must be absorbed by your body. Different forms of magnesium supplements have different levels of bioavailability. Research finds magnesium citrate, chloride, lactate, and aspartate to be the most easily absorbed magnesium supplements. (1)

Doctors and healthcare professionals prescribe different magnesium supplements for various health conditions in clinical settings. In this section, we’ll look at the research behind how each form of magnesium supplement may help with different conditions. 

Magnesium Citrate

Magnesium citrate combines magnesium with citric acid. Magnesium citrate is the most common magnesium supplement, as it has the highest bioavailability compared to other types. 

Why Take It: Magnesium citrate is a helpful supplement for people with a magnesium deficiency since your body can easily absorb it. Magnesium citrate helps relax your intestines, may have a laxative effect, and is helpful for people experiencing constipation. It is often used as a laxative for medical procedures.

What the Science Says: Many studies find magnesium citrate to be the type of magnesium supplement with the highest bioavailability. Compared to magnesium oxide, it is more soluble, making it easier to be absorbed. (1)(2)(4)

One study showed magnesium levels measured in urine, blood, and saliva increased the most in people taking 300 milligrams of magnesium citrate for 60 days compared to people taking magnesium oxide. (5)

Magnesium citrate can also help lower blood pressure. 

Dosage: Magnesium citrate often comes in powder form. Mix the suggested dosage with an eight-ounce glass of water. (6)

Magnesium Oxide

Magnesium oxide is a magnesium salt that combines magnesium with oxygen. It has antacid and laxative effects.

Why Take It: Magnesium oxide is often used as an antacid and laxative. It may be helpful if you have heartburn, indigestion, or constipation. Some evidence shows it may help with migraines, but more research is needed. (7)(8)

What the Science Says: Magnesium oxide has low bioavailability and may be poorly absorbed in your intestines, so it may not be the best choice for a magnesium deficiency. (1)(9)

[Read More: Best Multivitamins for Greens, Brain Health, and More]

Dosage: A study showed that taking 500 milligrams of magnesium oxide was helpful for migraines. (10) 

For constipation, people may take 250 milligrams to one or two grams in extreme cases. (11)

Magnesium Glycinate

Magnesium glycinate is formed by combining magnesium with the amino acid glycine. Glycine is present in protein-rich food sources. 

Why Take It: Magnesium glycinate may help improve sleep and mental health. 

What the Science Says: Glycinate is a neurotransmitter. Research shows it may play a role in relaxing your central nervous system, which can improve sleep. Magnesium glycinate (and magnesium taurate) has also been used in treating anxiety and depression. (1)(12)

Dosage: For improving sleep, 200 milligrams of magnesium glycinate may be helpful. (13)

Magnesium Sulfate

Magnesium sulfate is a magnesium salt that combines magnesium with sulfur and oxygen. Epsom salt is a form of magnesium sulfate. 

Why Take It: An Epsom salt bath may help with muscle relaxation, pain, and stress relief. It’s also used for its laxative effect to help treat constipation.

Research is mixed on whether or not you can absorb magnesium through your skin — for example, in an Epsom salt bath. Still, following the instructions to add Epsom salt to a bath may feel relaxing as a great way to maximize your rest day during your training program. (15)

What the Science Says: Outside of a relaxing bath, magnesium sulfate is often used in clinical settings. It is FDA-approved to treat constipation, low magnesium levels, seizure prevention, eclampsia, cardiac arrhythmia, and soaking minor skin injuries. (14)

Dosage: The dosage for magnesium sulfate given in clinical settings will be determined by a healthcare professional. 

Magnesium Chloride

Magnesium chloride is another magnesium salt that includes some calcium. It is one of the magnesium supplements with a higher bioavailability and is quickly absorbed in your digestive tract. (1)

Why Take It: Magnesium chloride has a laxative effect and helps treat constipation. Since it is rapidly absorbed, it’s also helpful to increase magnesium levels for people with a magnesium deficiency.

What the Science Says: Some evidence shows magnesium chloride may help regulate blood sugar levels in people with prediabetes. (16) 

A small study showed magnesium chloride in cream form improved fibromyalgia symptoms in upper and lower limbs. Although research notes that it is unclear if applying magnesium to your skin can increase your magnesium levels, it may still improve other symptoms. (15)(17)

Dosage: Magnesium chloride dosage may range from 200 to 500 milligrams. Consult a doctor for customized results.

Magnesium Malate

Magnesium malate combines magnesium with malic acid. Malic acid is found naturally in fruit and wine and may have health benefits. Combining them increases bioavailability and absorption.

Why Take It: Since it’s well-absorbed, magnesium malate can help increase magnesium levels. It may have less of a laxative effect than other types. It may also be helpful for fibromyalgia.

What the Science Says: A study in rats showed that after supplementing with magnesium malate, magnesium levels in the blood stayed high for a more extended period compared to magnesium oxide, magnesium taurate, magnesium citrate, and magnesium sulfate. (18)

[Read More: 7 Magnesium Benefits That Strength Athletes Should Know About]

A small study showed that patients with fibromyalgia supplementing with magnesium malate had some improvement in their symptoms. (19)

Dosage: In the fibromyalgia study, patients took 300 to 600 grams of magnesium and 1,200 to 2,400 milligrams of malic acid. (19) 

You can also get pre-combined magnesium malate supplements and follow the recommended dosage.

Magnesium L-Threonate

Magnesium L-threonate combines magnesium with threonic acid, which comes from vitamin C. 

Why Take It: Magnesium L-threonate is effective at increasing magnesium levels in your brain and may be most beneficial for brain health.

What the Science Says: A study on a magnesium L-threonate supplement called Magtein suggested that it is rapidly absorbed in the brain. At the end of the study, the group of adults taking Magtein had improved cognitive health. Their scores in memory, learning, and recall increased. (20)

Dosage: There is no standard dosage for magnesium L-threonate, but supplements may range from 1,000 to 2,000 milligrams.

Magnesium Taurate

Magnesium taurate combines magnesium with the amino acid taurine. You may recognize taurine as a popular pre-workout ingredient. Magnesium and taurine together may have heart and mental health benefits.

Why Take It: Magnesium taurate has been used to treat depression and anxiety. It is also helpful for improving heart health, blood sugar, and blood pressure regulation. 

What the Science Says: Like magnesium L-threonate, magnesium taurate can get easily absorbed by the brain. It has been used to treat depression and anxiety. (1)(18)

[Read More: The Best Types of Supplements for Performance, Weight Loss, and Health]

Separately, magnesium and taurine can help lower blood pressure and blood sugar levels in people with high blood pressure and type 2 diabetes. (21)(22)(23)

Research shows that when combined, magnesium taurate may help improve insulin sensitivity in people with type 2 diabetes. (24)

Dosage: Magnesium taurate supplements have dosages that range from 100 to 500 milligrams. (25)

Magnesium Lactate

Magnesium lactate is a magnesium salt formed by combining magnesium with lactic acid. When you see foods listed as fortified with extra magnesium, they often contain magnesium lactate. 

Why Take It: Magnesium lactate is one of the types of magnesium found to be most bioavailable, so it may be helpful for people with a magnesium deficiency to raise their magnesium levels efficiently. (1)

[Read More: 9 Ways to Absorb Your Nutrients More Effectively]

What the Science Says: A study was done on people with kidney disease taking a slow-release magnesium lactate supplement. They reported less laxative and digestive side effects. (26)

Another study showed that, when combined with a vitamin B6 supplement, taking a magnesium lactate supplement improved symptoms of depression and anxiety. (27)

Dosage: If you take a powdered magnesium lactate supplement, follow the dosage instructions and mix it with an eight-ounce glass of water. 

Magnesium Orotate

Magnesium orotate combines magnesium with orotic acid. There is less research on magnesium orotate in comparison to other supplements.

Why Take It: Magnesium orotate may be helpful for heart health and mental health. This magnesium type is often advertised as beneficial to exercise performance, but no research currently supports that claim. Since magnesium orotate may contribute to heart health, that may be why the claim is made.

What the Science Says: Magnesium orotate has been useful to people with heart disease, heart failure, and high blood pressure. (1)(28)

Some studies found magnesium orotate may help treat depression and anxiety with less laxative effects than other types of magnesium supplements. (29)

Dosage: In a study on magnesium orotate for people with heart failure, participants took 6,000 milligrams per day for one month and 3,000 milligrams per day for 11 months. This dosage comes from a clinical study, and it’s best to ask a doctor for medical advice. (30)

Magnesium Aspartate

Magnesium aspartate is a magnesium salt that combines magnesium with aspartic acid. It also has limited research but is one of the top four most bioavailable forms of magnesium supplements. 

Why Take It: Due to its high bioavailability, magnesium aspartate may be a good choice to increase magnesium levels for people with a magnesium deficiency. It may also be helpful for people who experience indigestion and heartburn. 

What the Science Says: Magnesium aspartate may help increase energy levels in people with chronic fatigue syndrome. It is also often suggested for people experiencing muscle weakness. (31)

Dosage: In liquid form, five to 15 millimoles (mmol) per day may be recommended, but following instructions on your supplement is best. (31)

Is Magnesium Safe?

Getting your magnesium from food sources is safe. When choosing a magnesium supplement, consult a nutritionist or registered dietitian.

When taking magnesium supplements, you may experience side effects. According to the Institute of Medicine (IOM), you may be able to take up to 350 milligrams of magnesium daily without side effects. The IOM notes that people with kidney disease may be at a higher risk of side effects. (1)

[Read More: 8 Vitamins and Nutrients You Need to Take to Stay Fit Over 40]

It is rare but possible to take too much magnesium and experience magnesium toxicity. Below is a list of signs of potential magnesium toxicity. (1)

• Diarrhea
• Extremely low blood pressure
• Extreme muscle weakness
• Difficulty breathing
• Irregular heartbeat
• Severe back and pelvic pain
• Confusion, lethargy, loss of kidney function

Should You Take Magnesium?

The recommended dietary allowance (RDA) for magnesium is 420 milligrams for adult cis men and 320 milligrams for adult cis women. (3)

Taking a supplement may be helpful if you struggle to reach your recommended magnesium intake through food sources. Always consult a registered dietitian or healthcare professional for medical advice.

Supplements Galore

There are many types of magnesium supplements. The four that may be the most easily absorbed are magnesium citrate, magnesium chloride, magnesium lactate, and magnesium aspartate. The remaining types still have other typical magnesium benefits, like improving heart health and sleep.

You can always increase your intake of magnesium-rich foods, like leafy greens, cashews, whole grains, and fatty fish. Check with your doctor before adding a supplement, and be on the lookout for side effects.

FAQs

Below are some common questions on magnesium supplements.

References

1. Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326.
2. U.S. Department of Health and Human Services. Magnesium Fact Sheet for Health Professionals. National Institutes of Health.
3. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694.
4. Werner T, Kolisek M, Vormann J, Pilchova I, Grendar M, Struharnanska E, Cibulka M. Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. Magnes Res. 2019 Aug 1;32(3):63-71. 
5. Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003 Sep;16(3):183-91. 
6. Magnesium Citrate: MedlinePlus Drug Information. (n.d.). Magnesium Citrate: MedlinePlus Drug Information.
7. Wakai, E., Ikemura, K., Sugimoto, H. et al. Risk factors for the development of hypermagnesemia in patients prescribed magnesium oxide: a retrospective cohort study. J Pharm Health Care Sci 5, 4 (2019). 
8. Domitrz I, Cegielska J. Magnesium as an Important Factor in the Pathogenesis and Treatment of Migraine-From Theory to Practice. Nutrients. 2022 Mar 5;14(5):1089. 
9. Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017 Nov;13(4):260-278.
10. Karimi N, Razian A, Heidari M. The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study. Acta Neurol Belg. 2021 Feb;121(1):167-173. 
11. Mori H, Tack J, Suzuki H. Magnesium Oxide in Constipation. Nutrients. 2021 Jan 28;13(2):421.
12. Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. 
13. Cleveland Clinic. Does Magnesium Help You Sleep? 2021.
14. Hicks MA, Tyagi A. Magnesium Sulfate. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.
15. Gröber U, Werner T, Vormann J, Kisters K. Myth or Reality-Transdermal Magnesium? Nutrients. 2017 Jul 28;9(8):813. 
16. Guerrero-Romero, F., Simental-Mendía, L., Hernández-Ronquillo, G., & Rodriguez-Morán, M. (2015). Oral magnesium supplementation improves glycaemic status in subjects with prediabetes and hypomagnesaemia: A double-blind placebo-controlled randomized trial. Diabetes & Metabolism, 41(3), 202-207. 
17. Engen, D. J., McAllister, S. J., Whipple, M. O., Cha, S. S., Dion, L. J., Vincent, A., Bauer, B. A., & Wahner-Roedler, D. L. (2015). Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: A feasibility study. Journal of Integrative Medicine, 13(5), 306-313. 
18. Uysal N, Kizildag S, Yuce Z, Guvendi G, Kandis S, Koc B, Karakilic A, Camsari UM, Ates M. Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? Biol Trace Elem Res. 2019 Jan;187(1):128-136. 
19. Boulis M, Boulis M, Clauw D. Magnesium and Fibromyalgia: A Literature Review. J Prim Care Community Health. 2021 Jan-Dec;12:21501327211038433. 
20. Zhang C, Hu Q, Li S, Dai F, Qian W, Hewlings S, Yan T, Wang Y. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022 Dec 8;14(24):5235. 
21. Zhang X, Li Y, Del Gobbo LC, Rosanoff A, Wang J, Zhang W, Song Y. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016 Aug;68(2):324-33.
22. Abebe W, Mozaffari MS. Role of taurine in the vasculature: an overview of experimental and human studies. Am J Cardiovasc Dis. 2011;1(3):293-311. Epub 2011 Sep 10. 
23. Sak D, Erdenen F, Müderrisoglu C, Altunoglu E, Sozer V, Gungel H, Guler PA, Sak T, Uzun H. The Relationship between Plasma Taurine Levels and Diabetic Complications in Patients with Type 2 Diabetes Mellitus. Biomolecules. 2019 Mar 11;9(3):96. 
24. McCarty, M. (1996). Complementary vascular-protective actions of magnesium and taurine: A rationale for magnesium taurate. Medical Hypotheses, 46(2), 89-100. 
25. Houston, M. (2011). The Role of Magnesium in Hypertension and Cardiovascular Disease. The Journal of Clinical Hypertension, 13(11), 843-847. 
26. Robinson CM, Karet Frankl FE. Magnesium lactate in the treatment of Gitelman syndrome: patient-reported outcomes. Nephrol Dial Transplant. 2017 Mar 1;32(3):508-512. doi: 10.1093/ndt/gfw019. 
27. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021 Dec;37(5):1000-1009. 
28. Kisters, K.; Gremmler, B.; Groeber, U.. MAGNESIUM THERAPY IN HYPERTENSIVE HEART DISEASE. Journal of Hypertension 36():p e164, June 2018. | 
29. Schiopu C, Ștefănescu G, Diaconescu S, Bălan GG, Gimiga N, Rusu E, Moldovan CA, Popa B, Tataranu E, Olteanu AV, Boloș A, Ștefănescu C. Magnesium Orotate and the Microbiome-Gut-Brain Axis Modulation: New Approaches in Psychological Comorbidities of Gastrointestinal Functional Disorders. Nutrients. 2022 Apr 9;14(8):1567. 
30. Stepura OB, Martynow AI. Magnesium orotate in severe congestive heart failure (MACH). Int J Cardiol. 2009 May 1;134(1):145-7. doi: 10.1016/j.ijcard.2009.01.047. Erratum in: Int J Cardiol. 2009 May 1;134(1):144. Corrected and republished in: Int J Cardiol. 2009 Jan 9;131(2):293-5. 
31. Pizzorno, J. E., Murray, M. T., & Joiner-Bey, H. (2016). Chronic fatigue syndrome. The Clinician’s Handbook of Natural Medicine (THIRD EDITION), 213-224.

Featured Image: Credit: Pixel-Shot / Shutterstock

The post 8 Types of Magnesium and Which One You Should Add to Your Supplement Stack appeared first on BarBend.