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.
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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.
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.
Your body absorbs certain magnesium supplements more easily. Some types may help support specific health issues.
Magnesium is involved in over 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction (1).
Low magnesium levels may be involved in various health conditions, such as type 2 diabetes, heart disease, osteoporosis, and migraine (2).
Although many whole foods like green leafy vegetables, legumes, nuts, and seeds contain magnesium, up to two-thirds of people in the Western world don’t meet their magnesium needs with diet alone (1).
Keep reading to learn the ten various forms of magnesium supplements and their uses.
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Marc Tran/StocksyMagnesium citrate is a form of magnesium that’s bound with citric acid.
This acid is found naturally in citrus fruits, giving them their tart, sour flavor (3).
Magnesium citrate is one of the more common magnesium supplement formulations and can be purchased in stores worldwide.
A small study of 14 male participants suggests that this type is among the most bioavailable forms of magnesium, meaning it’s more easily absorbed in your digestive tract than other forms (4).
It’s typically taken orally to replenish low magnesium levels. Due to its natural laxative effect, it’s also sometimes used at higher doses to treat constipation.
It’s occasionally marketed as a calming agent to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses (5).
SummaryMagnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. It’s mainly used to raise magnesium levels and treat constipation.
Magnesium oxide is a salt that combines magnesium and oxygen.
It naturally forms a white, powdery substance and may be sold in powder or capsule form (6).
This type isn’t typically used to prevent or treat magnesium deficiencies, as some studies report that it’s poorly absorbed by your digestive tract (7).
Instead, people use it more frequently to relieve uncomfortable digestive symptoms, such as heartburn, indigestion, and constipation. Some may also use it to treat and prevent migraine episodes, but more research is needed to confirm that magnesium deficiency can contribute to migraine attacks (8, 9).
SummaryMagnesium oxide may help relieve digestive complaints like heartburn and constipation. Given that the body doesn’t absorb it well, it isn’t a good choice for those who need to raise their magnesium levels. You may want to consult with a doctor before taking magnesium oxide.
Magnesium chloride is a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts.
It’s well absorbed in your digestive tract, making it a great multi-purpose supplement. You can use it to treat low magnesium levels (2, 7, 10).
People take magnesium chloride most frequently in capsule or tablet form, but it may also be an ingredient in topical products like lotions and ointments.
Although people use these skin creams to soothe and relax sore muscles, little scientific evidence links them to improved magnesium levels (11).
SummaryMagnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels.
Magnesium lactate is the salt formed when magnesium binds with lactic acid.
This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent (12).
Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. It’s less popular as an over-the-counter dietary supplement.
Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types. This may benefit people who need to take large doses of magnesium regularly or don’t easily tolerate other forms.
In a study of 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate reported fewer digestive side effects than the control group (13).
Other studies likewise reveal that this form may help treat stress and anxiety, but more research is needed (14).
SummaryMagnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. It may be more suitable for those who don’t tolerate other forms or need to take especially large doses.
Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often added to food to add flavor or acidity.
Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels (15).
Some people report that it’s gentler on your system and may have a less laxative effect than other types. This may be beneficial, depending on your specific needs.
Magnesium malate is occasionally recommended to treat fibromyalgia and chronic fatigue syndrome symptoms. But while some studies have found there may be benefits, more high quality studies are needed (16).
SummaryMagnesium malate is easily absorbed and may have less of a laxative effect than other forms. It’s occasionally recommended for chronic conditions like fibromyalgia, but more scientific evidence is needed to support this.
Magnesium taurate contains the amino acid taurine.
Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar. Thus, this form may promote healthy blood sugar levels (17).
Magnesium and taurine also support healthy blood pressure (18, 19).
A 2018 animal study revealed that magnesium taurate significantly reduced blood pressure in rats with high levels, indicating that this form may bolster heart health (20).
Keep in mind that more human research is needed.
SummaryMagnesium taurate may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary.
Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C (21).
This form is easily absorbed. Animal research notes it may be the most effective type for increasing magnesium concentrations in brain cells (22).
Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression, Alzheimer’s disease, and age-related memory loss. Nonetheless, more research is needed (23).
SummaryMagnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression, Alzheimer’s, and memory loss. All the same, further studies are necessary.
Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It’s commonly known as Epsom salt. It’s white with a texture similar to that of table salt.
While you can consume it as a treatment for constipation in capsule form or dissolve the powder in water, it has an unpleasant taste. Using too much or using it too often can be dangerous (24).
You can dissolve magnesium sulfate in bathwater to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skin care products like lotion or body oil.
Although adequate magnesium levels can play a role in muscle relaxation and stress relief, little evidence suggests that this form is well absorbed through your skin (11).
SummaryMagnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, more quality research is needed to support its use.
Magnesium glycinate is formed from elemental magnesium and the amino acid glycine.
Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as:
Animal studies suggest that glycine on its own can help improve sleep and treat some inflammatory conditions, including heart disease and diabetes. But more robust studies are needed to further support this (25, 26).
Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce mental health issues, such as: (1)
Yet, there is limited scientific evidence on these uses, so more studies are needed.
SummaryMagnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited.
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MORE:Living with diabetes? Explore our top resources.Magnesium orotate includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA (27).
It’s easily absorbed and doesn’t have the strong laxative effects characteristic of other forms (28).
Early research suggests it may promote heart health due to orotic acid’s unique role in the energy production pathways in your heart and blood vessel tissue (28, 29).
As such, it’s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease.
One 2009 study of 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo (28).
Yet, this form is significantly more expensive than other magnesium supplements. Based on the limited evidence, its benefits may not justify the cost for many people.
SummaryMagnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue.
If you don’t have low magnesium levels, no evidence suggests a supplement will provide a measurable benefit.
Yet, if you are deficient, obtaining this mineral from whole foods is always the best initial strategy. Magnesium is present in a variety of foods, including (2):
However, a supplement may be worth considering if you cannot get enough magnesium from your diet.
Specific populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence (2).
The average recommended daily amount of magnesium for adults ranges from 320 mg for females and 420 mg for males (2).
The amounts in different supplement formulations may vary, so check the label to ensure you take the most appropriate dose.
Magnesium supplements are generally considered safe for most people. Once you’ve reached adequate levels, your body will excrete any excess in your urine.
However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.
Although rare, magnesium toxicity can occur. You may be at a greater risk if you have kidney disease or consume very large doses of this mineral. Signs of toxicity include (2):
It’s always a good idea to consult a healthcare professional before adding dietary supplements.
SummaryMost adults need 320–420 mg of magnesium per day. If you’re unable to meet your needs from your diet, a supplement may be warranted. They’re widely considered safe, but you may want to talk to a health professional before starting.
Magnesium plays a vital role in human health. Low levels are linked to numerous adverse effects, including depression, heart disease, and diabetes.
You may want to consider supplements if you’re not getting enough of this mineral in your diet.
Many forms exist, some of which may help relieve heartburn, constipation, and other ailments. If you’re unsure which one is right for you, consult a healthcare professional.
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