What you need to know about the types of magnesium, according to a dietician

Magnesium is a mineral that plays a crucial role in more than 300 biochemical reactions in the body (5). But different types of magnesium offer different benefits. So knowing about the different types of magnesium can be very useful.

It supports protein synthesis, nerve functioning, blood glucose control, blood pressure regulation and energy production, ”says Daisy Mercer, myfitnesspal registered dietician (1).

But in addition to these general benefits, magnesium supplements are becoming popularity for tackling specific wellness goals, such as promoting better sleep, digestion regularity and the relaxation of muscle tension (1” 6).

If you are considering a magnesium supplement, there are a few things to know about the different forms. Keep reading to learn whether you benefit from taking a magnesium supplement and how you can choose the right type for your needs.

Do you have to take a magnesium supplement?

Essential for many physical functions, magnesium may be scarce for many. Data suggests that almost half of the adults do not get enough magnesium through food (5). A supplement can therefore be useful for some. Consult a doctor before adding new vitamins or nutrients to your routine, especially if you have underlying health problems, are pregnant or are nursing or use medicines that can communicate.

People who may not get enough magnesium include:

• Older adults (1))
• People with GI diseases such as Coeliakie’s disease and Crohn’s disease (5))
• People with type 2 diabetes (5))
• People with alcohol dependence (1))
• Athletes (1))
• People who use certain medicines (5))

Supplements can be useful for people with certain health problems, such as:

• Migraine (1))
• Restless Leg Syndrome (1))
• Insomnia and sleeping problems (6))
• Muscle tension (1))

That said, taking magnesium supplements If you don’t really need them, is not a great idea. Supplementation can lead to side effects such as diarrhea, nausea or stomach complaints, especially if they are taken in high doses (1).

And Mercer says it is unlikely that you need a supplement if you consume a balanced diet (5).

Types of magnesium

Some forms of magnesium are easier on the digestive system, making them a good choice to promote relaxation and sleep (6). Others may be more difficult for your body to absorb, but can be effective for disorders such as heartburn (5).

Here is a quick overview of six different types of magnesium, plus the situations they can help to focus.

Citrate

• What it is best for: this form can help to relieve constipation occasionally (4). It works by pulling water into the intestines and softening stools (4).
• Additional considerations: Some people are sensitive to magnesium citrate and may experience side effects such as cramps or diarrhea (4).

Glycinate

• What it is best for: this type is a popular choice for relaxation and sleep because it combines magnesium with glycine, an amino acid that is known for its calming effects (6). This can improve the power of the mineral to reduce stress and promote a soothing sleep (6).
• Additional considerations: it is soft for the stomach, making it ideal for those who experience digestive problems with other types of magnesium (6). Although many forms of magnesium can help with relaxation, fear, sleep and stress, I often suggest magnesium glycinate, because it causes side effects less quickly (6).

Oxide

• What it is best for: it is often used to relieve stomach acid (5). However, it has a lower biological availability compared to other forms, which means that the body absorbs less of the mineral of this supplement (5).
• Additional considerations: Although magnesium oxide is useful for managing acid reflux, it can have a laxative effect, so it is not ideal for people who are susceptible to stomach discomfort (5).

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About the experts

Samantha Cassetty, MS, RDis a nationally recognized expert in the field of food and food, media personality, nutrition advisor and author. Cassetty is a former food director for Good Housekeeping and the co-author of the book Sugar Shock.

Daisy Mercer, RDis a food data curator at MyfitnessPal. She graduated with her Bachelors of Food Science and Dietetics of the Colorado State University and completed her internship at the VA San Diego Healthcare System.

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Chloride

• What it is best for: This type can be a good option if you have trouble taking pills, because it is often found in liquid form (7). It is also used in current products, such as creams and other applications to calm painful muscles (7).
• Additional considerations: This form is well absorbed and is less likely to cause a laxative effect, making it an option for people with digestive problems (7).

Malate

• What it is best for: Acidic acid, combined with magnesium, plays a role in energy production in the cells, making magnesium malate especially attractive for those who combat fatigue and pain of fibromyalgia (8).
• Additional considerations: Although evidence that links magnesium malate to these disorders is limited, some anecdotal reports and small studies suggest that it can improve the symptoms (8). This form is typically well tolerated and causes less chance of causing digestive problems compared to forms such as magnesium citrate or oxide (7).

Lactate

• What it is best for: Increasing low magnesium levels
• Additional considerations: This form of magnesium is used less often for specific health problems, but this is fairly well absorbed (7).

Types of magnesium graphics
Magnesium	Primary use	Recommended dose	Support research?	Possible side effects
Magnesium citrate	Lighten constipation (4))	Up to 350 mg (5))	Yes (4))	Diarrhea, stomach up the region (4))
Magnesium glycinate	Promotes relaxation; Can support sleep (6))	Up to 350 mg (5))	Some proof (6))	Usually gentle, but mild stomach complaints of higher doses (6))
Magnesium oxide	Enlighten heartburn (5))	Up to 350 mg (5))	Yes (5))	Diarrhea, abdominal cramps (5))
Magnesium chloride	Improves magnesium status (7))	Up to 350 mg (5))	Yes (7))	Nausea, mild gastrointestinal problems (7))
Magnesium malate	Relieves muscle pain and fatigue (8))	Up to 350 mg (5))	Some proof (7))	Mild stomach complaints of region (7))
Magnesium lactate	Can help with correcting shortcomings (7))	Up to 350 mg (5))	Yes (7))	Nausea, digestion of region (7))

How you can choose the Magnesium supplement for you

When you are ready to add a magnesium supplement to your routine, these five steps can help you choose the right one.

1. Consider your goals. Are you looking for a supplement that can help improve sleep, relax muscles or to relieve constipation? Choose your Magnesium type accordingly.
2. Think of your stomach. If you have a gastrointestinal (GI) condition or a sensitive belly, consider magnesium glycinate because it is driven well (3).
3. Search for certifications from third parties Such as NSF, USP or tests by consumerlab.com. This helps ensure that potential and safety – that your supplement is free from unwanted additives, such as heavy metals (7” 9).
4. Read the label. Choose products that contain the magnesium type and the dosage per portion instead of your own mix of ingredients with the dosage mentioned for the blend (10).
5. Check for unnecessary fillersAdditives, colors and allergens (11). These can appear in supplements, so do your due diligence.

Frequently asked questions (frequently asked questions)

The Bottom Line

Whether you are looking to relieve muscle tension, improve sleep quality or manage the digestive health, magnesium supplements can be a useful addition to your wellness routine (4” 6” 7). Insight into the different forms of magnesium and their specific benefits you can adjust your choice to your health needs (5” 7).

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