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Why do we need magnesium anyway?
Magnesium is a nutrient (mineral) that stars in many crucial roles in the body, such as maintaining muscle and nerve function and energy production. Additionally, magnesium supports blood sugar levels, blood pressure and is involved in making protein, bone, and DNA. All together there are over 300 processes in our body that rely on magnesium to function optimally. Low levels of magnesium have been linked to a variety of illnesses, such as type 2 diabetes, heart disease, mood disorders, and migraines.
Don’t we get magnesium from the foods we eat?
Many foods contain magnesium so we should start there to get our daily required allowance of 320mg-420mg. Nuts, seeds, whole grains, beans, leafy vegetables, milk and yogurt are good sources. Just 1 ounce of almonds or cashews provides 20% of the daily magnesium an adult needs. Even water (tap, mineral or bottled) can be a source of magnesium.
Unfortunately, relying on food sources of magnesium may leave you deficient or even depleted! Two thirds of people in the Western world do not consume enough magnesium rich foods to meet their daily needs!
Chronic disease, alcoholism, malabsorption, poor diet and medications can all contribute to low levels of magnesium. The nutritional value of food has been declining over the past century as industrial farming has replaced local, home grown agriculture. Many foods are grown far away from where they are consumed, on soils that are depleted of key minerals including magnesium.
Even organic foods can be nutritionally lacking if the soils are not amended. Taking a magnesium supplement can be a safe, effective way to make sure we are meeting our magnesium requirements.
Ok, I need to supplement. What do I take?
Magnesium needs to be bound (chelated) to a substance (organic or amino acid) in order for it to be properly absorbed. Citrate is an example of an organic acid used in chelating minerals and glycine is an example of an amino acid. Oxide is a non-chelated form of magnesium.
There is research suggesting that minerals bound to an amino acid (glycinate) are better absorbed than non-chelated minerals. (1) All minerals are absorbed through the gastrointestinal tract but those bound to an amino acid have the benefit of being VIPs. The body actively seeks out essential amino acids like l-glycine and prioritizes their absorption. Minerals bound to these amino acids (l-glycine) are also given a ‘leg up’. This would mean more magnesium is moved into the blood for the cells to use and less remains behind to cause loose stools and stomach upset. Simply put, magnesium bound to l-glycine (magnesium glycinate) has a higher therapeutic benefit.
Conversely, magnesium bound to organic acids or salts may be less absorbed leading to loose stools. (Magnesium citrate is used as a laxative prior to colonoscopy. Magnesium oxide is a magnesium salt used to treat constipation)
The bottom line
Choosing the right magnesium product can be confusing. It makes sense then to choose magnesium bound to the smallest amino acid (l-glycine) providing the highest absorption rates compared to Magnesium Oxide, Carbonate or Citrate/Malate.
Dosage: Buyer beware!
Many magnesium products contain NO Magnesium Glycinate at all, but rather pure magnesium oxide, blended (not chelated) with L-Glycine in various ratios. This is, to my knowledge, the case with most of the products containing 200mg magnesium elemental per capsule. Higher amounts of magnesium oxide can lead to loose stools, less absorption, less benefit.
Choose magnesium glycinate for these conditions:
References:
(1) Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection.
JPEN J Parenter Enteral Nutr. 1994 Sep-Oct;18(5):430-5. Schuette SA, Lashner BA, Janghorbani M. Department of Medicine, University of Chicago, IL.
(2) National Institutes of Health Office of Dietary Supplements: Magnesium Fact Sheet for HealthProfessionals https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
(3) Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270
Pubmed https://pubmed.ncbi.nlm.nih.gov/26404370/
Pubmed https://pubmed.ncbi.nlm.nih.gov/29093983/
Healthline https://www.healthline.com/nutrition/chelated-minerals
Pubmed https://pubmed.ncbi.nlm.nih.gov/29123461/
Magnesium is a mineral that’s involved in a number of critical processes in the body, including energy production, glucose metabolism, the regulation of stress, bone mineral metabolism, cardiovascular regulation, and the synthesis and activation of vitamin D.
Unfortunately, research suggests that nearly 50% of the U.S. population consumes less than the daily intake recommendations for this essential nutrient.
For people with low magnesium intake from foods, magnesium supplements are a convenient way to meet magnesium needs. Plus, they may benefit health in a number of ways, from improving blood sugar and blood pressure regulation to reducing anxiety symptoms.
While magnesium supplements are a smart choice for many people, shopping for magnesium products can be a confusing process. There are multiple forms of magnesium, some of which may be a better choice for treating certain symptoms and health conditions than others.
This article breaks down the most common forms of magnesium and covers their benefits, downsides, and more so you can pick the best magnesium supplement for your health needs.
Magnesium Oxide
Magnesium oxide is one of the most common forms of magnesium found in dietary supplements. It’s an inorganic salt of magnesium formed with ions of magnesium and oxygen.
Some studies show that magnesium oxide may be helpful for treating certain health conditions, such as headaches and constipation.
A 2021 study that included 63 people with migraine headaches found that daily treatment with 500 milligrams of magnesium oxide was similarly effective for reducing migraine frequency as the anticonvulsant sodium valproate.
Another 2021 study in 90 people with constipation found that treatment with 1.5 grams of magnesium oxide or one gram of the laxative senna were similarly effective in improving spontaneous bowel movements and constipation-related quality of life compared to a placebo. Just keep in mind that, because of its low absorption rate, magnesium oxide may cause gastrointestinal side effects, including diarrhea.
While magnesium oxide may help improve certain symptoms, it’s less bioavailable to your body compared to other forms of magnesium, such as magnesium citrate and magnesium glycinate.
In fact, a 2019 study that tested 15 different magnesium supplements found that the supplement that consisted of only magnesium oxide had the lowest bioavailability.
In summary: Magnesium oxide is one of the most common forms of magnesium found in dietary supplements. While it’s been shown to be helpful for certain conditions, such as headaches and constipation, it’s less bioavailable than other forms of magnesium and may cause side effects like diarrhea.
Magnesium Citrate
Magnesium citrate is a popular form of magnesium composed of magnesium and citrate ions. It’s commonly used in dietary supplements, including multivitamins, and is more bioavailable to the body compared to magnesium oxide and other forms of magnesium, such as magnesium sulfate.
Magnesium citrate supplements may be helpful for people with health issues like anxiety, osteoporosis, and metabolic syndrome, a cluster of conditions including high blood pressure and elevated blood sugar levels.
A small 2021 study that included 24 people with metabolic syndrome demonstrated that treatment with 400 milligrams of magnesium citrate per day for four weeks led to significant reductions in blood pressure and levels of the long-term marker for blood sugar control hemoglobin A1c (HbA1c) compared to a placebo group. The magnesium group also experienced significant increases in their vitamin D levels.
In summary: Magnesium citrate is a popular form of magnesium with high bioavailability. It’s less likely to cause gastrointestinal side effects than magnesium oxide and may offer several health benefits, such as improving high blood pressure and blood sugar levels.
Magnesium Glycinate
Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. It’s effective for treating low magnesium levels, is well-tolerated, and is less likely to cause gastrointestinal side effects than other forms, such as magnesium oxide and magnesium sulfate.
Older research suggests that magnesium glycinate may be helpful for improving symptoms of depression, and that doses of magnesium glycinate ranging from 100 to 300 milligrams given multiple times per day may rapidly improve symptoms in people with major depression.
Magnesium deficiency is common among people with depression, and research shows that magnesium supplements could be a natural way to combat depressive symptoms. A 2017 study that included 126 people with mild to moderate depression found that the group that was supplemented with 248 milligrams of magnesium chloride per day for six weeks experienced significant improvements in depressive symptoms compared with a placebo group.
While these results are encouraging and suggest that magnesium could be a worthwhile treatment for those with depression, if you’re using magnesium to improve symptoms related to a mental health condition, you should always clear it with your healthcare provider first, especially if you’re taking one or more medications.
In summary: Magnesium glycinate is a highly bioavailable form of magnesium that’s well-tolerated and unlikely to cause gastrointestinal side effects when taken in normal doses. Magnesium glycinate may be a good choice for people with mental health conditions like depression.
Magnesium Acetyl Taurate
If you’re looking for a way to naturally reduce anxiety, magnesium acetyl taurate, a type of magnesium made by combining magnesium and a form of the amino acid taurine, may be a good supplement option.
A 2019 study comparing different forms of magnesium found that magnesium acetyl taurate was rapidly absorbed by the body and was able to pass through to the brain easily, thus enhancing magnesium tissue concentration levels in the brain. This may help decrease anxiety symptoms.
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Studies in animals also suggest that, because of its ability to effectively increase brain tissue levels of magnesium, magnesium acetyl taurate may have neuroprotective properties and may help prevent brain tissue damage and deterioration.
In summary: Magnesium acetyl taurate is rapidly absorbed by the body and effectively increases brain tissue levels of magnesium. It may offer neuroprotective and anti-anxiety benefits.
Magnesium Sulfate
Magnesium sulfate is another common form of magnesium that can be found in multivitamins and stand-alone magnesium supplements. Magnesium sulfate is less bioavailable compared to other forms of magnesium, like magnesium citrate and magnesium glycinate, and is more likely to cause gastrointestinal side effects like diarrhea.
That said, magnesium sulfate can be used to raise magnesium levels in the body and is FDA-approved for treating low magnesium levels and constipation, and preventing seizures in women with preeclampsia, a condition characterized by high blood pressure during pregnancy.
In summary: Magnesium sulfate is a common form of magnesium used in dietary supplements. While it’s less bioavailable than other forms of magnesium, such as magnesium citrate, it’s effective for treating low magnesium levels, constipation, and several other medical conditions.
Magnesium L-Threonate
Magnesium L-threonate is a form of magnesium that was developed in 2010. It’s highly bioavailable, and some studies suggest this form of magnesium has a higher absorption and retention rate than magnesium chloride, citrate, glycinate, and gluconate.
This form of magnesium may help reduce neuroinflammation and correct magnesium deficiency, and may have pain-relieving properties.
A 2023 study of 83 people with advanced cancer found that treatment with 1.5 or 2 grams of magnesium-L-threonate daily for 12 weeks significantly reduced the increase in opioids that the patients took compared with the placebo group starting on day 30. The magnesium had an even greater effect on the need for pain medications on day 90. Additionally, the magnesium L-threonate significantly relieved opioid‐induced constipation in the participants.
In summary: Magnesium L-threonate may have a higher absorption and retention rate compared to magnesium chloride, citrate, glycinate, and gluconate. It may be helpful for reducing some types of pain and could help relieve constipation.
Other Forms of Magnesium
In addition to the forms of magnesium mentioned above, the following types of magnesium can be taken in supplement form.
There are many forms of magnesium to choose from, some of which may be better for certain health conditions and symptoms than others.
If you have questions about which form of magnesium may be the best choice for you, consider speaking with your healthcare provider. They can recommend an appropriate form and dose based on your health goals and medical background.
Do You Need A Magnesium Supplement?
Though true magnesium deficiency is rare, many people underconsume this essential nutrient. If your diet is low in magnesium-rich foods, like beans, vegetables, and seeds, you may benefit from taking a magnesium supplement.
What’s more, people on certain medications, such as blood sugar-lowering drugs, and those with some health conditions, such as Crohn’s disease and celiac disease, are more likely to have low magnesium levels in the blood, and may require a magnesium supplement.
Research also shows that magnesium supplements can benefit people with certain medical conditions, such as type 2 diabetes, anxiety, high blood pressure, migraines, and depression.
Additionally, magnesium supplements can help support restful sleep, strong bones, and a healthy stress response.
If you’re interested in supplementing with magnesium, consider discussing optimal dosing and magnesium types with your healthcare provider.
How To Choose the Best Magnesium Supplement For You
If you’ve decided to take a magnesium supplement, it’s best to purchase high-quality products from trusted brands and to choose supplements from manufacturers that hire third-party labs to test their products for purity and potency, which helps improve supplement safety.
Whenever possible, purchase supplements from brands certified by organizations like UL, USP, and NSF International.
Choosing a bioavailable form of magnesium, such as magnesium glycinate or magnesium citrate, can help increase your body’s ability to absorb magnesium and may help reduce the risk of gastrointestinal side effects. However, some forms of magnesium known to be less bioavailable and more associated with side effects may be useful for treating specific conditions, such as constipation.
You’ll also want to choose a magnesium supplement that you can easily tolerate. For example, if you have a hard time swallowing pills, you may want to purchase a liquid or powdered form of magnesium.
Magnesium Product Suggestions
The registered dietitians on our nutrition team rigorously review supplements. After talking with experts, evaluating options from the top brands and retailers, and looking at everything from third-party testing to research-backed ingredients to safe dosage amounts, these are two of the best magnesium supplements our team recommends.
Best Overall: MegaFood Magnesium
MegaFood Magnesium is Health’s best overall choice. We like that the form of the mineral in this supplement is magnesium bisglycinate, which is easy for bodies to absorb and is generally tolerated well.
Best Powder: Garden of Life Dr. Formulated Whole Food Magnesium Orange Powder
Garden of Life is a respected brand, and this product dissolves easily, tastes like orange, and is made with a mixture of magnesium carbonate and chelate.
A Quick Review
Magnesium is an essential nutrient that’s involved in critical processes such as nerve and muscle function and the regulation of blood pressure and blood sugar.
There are a number of forms of magnesium, some of which are better for treating specific health conditions and symptoms than others. What’s more, some forms of magnesium are less bioavailable to the body and more likely to cause gastrointestinal side effects, such as diarrhea.
If you’re unsure of which form of magnesium you should be taking, your healthcare provider can help you select the most appropriate type for your needs.
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