7 Types of Magnesium & Their Benefits

Quick Health Scoop

• As an essential mineral, Magnesium plays an important role in more than 300 enzymatic reactions in the body.†
• Magnesium helps support muscle relaxation; supports essential muscle, nerve, and heart function; helps convert food into cellular energy; and helps support essential bone and teeth health.†
• When considering Magnesium supplementation, know that different forms of Magnesium exist with various uses ranging from replenishing low Magnesium levels to helping relax the body.†
• Some of the different types of Magnesium include Magnesium Citrate, Magnesium Glycinate, Magnesium Oxide, Magnesium Malate, Magnesium Chloride, Magnesium Sulphate, and Magnesium Lactate.

You’re familiar with the vitamin and mineral superstars, like Vitamin D and Calcium, but you might not be as familiar with another key nutrient—Magnesium. Did you know, for example, that Magnesium is the fourth most abundant mineral in the human body? Or that it plays a key role in many bodily functions?

While you can get Magnesium from a variety of food sources (ranging from whole grains and dark green leafy vegetables to nuts and beans), you can also get it from dietary supplements.

You might be surprised to learn that there are different forms of Magnesium and that some forms of Magnesium are more easily absorbed by the body. Read to learn more about the various types of Magnesium and what they’re used for.

What Is Magnesium?

Commonly identified as an electrolyte, Magnesium is touted for its role in maintaining mineral balance because it works hand-in-hand with Calcium. In fact, 50 to 60% of Magnesium is stored in our bones, while the rest is stored in blood, cells, and tissues.[1]

However, it is estimated that 10-30% of people have a Magnesium deficiency and 54% of the U.S. population consumes less than the recommended amount of Magnesium from their diet alone.[1,8] That’s more than ½ of the U.S. population!

As a key nutrient vital to good health, Magnesium is an essential mineral the body requires for more than 300 enzymatic reactions.[2] It delivers a variety of health benefits, including the following: [2,3,4]

• Supports muscle relaxation^†
• Supports essential muscle, nerve, and heart function^†
• Helps convert food into cellular energy^†
• Helps support essential bone and teeth health^†

What Are The Different Types of Magnesium?

Since dietary supplements can help fill innutrition gaps, you might be thinking about taking a Magnesium supplement. But since Magnesium exists in multiple forms, you might be wondering, “What type of Magnesium should I take?” It really depends on your individual needs and health goals. Let’s break down the different types of Magnesium.

1. Magnesium Citrate

This is one of the most common types of Magnesium, and this form of magnesium is highly bioavailable, which means it’s easier for the body to absorb. Magnesium Citrate is chelated form of Magnesium. Chelated forms of Magnesium have special molecular bonds to other organic compounds, in this case citric acid, which make them more stable and allow them to be better absorbed in the body than some other forms of Magnesium, such as Magnesium Oxide.[5] It’s a good choice if you want to increase your magnesium levels.

2. Magnesium Glycinate

Another one of the chelated forms of Magnesium is Magnesium Glycinate (sometimes called Magnesium Bisglycinate), which is elemental magnesium bound with glycine (an amino acid). It’s also better absorbed by the body than other Magnesium forms such as Magnesium Oxide and Magnesium Glycinate is gentle on the stomach.†

3. Magnesium Oxide

Magnesium Oxide is a Magnesium salt that consists of Magnesium and oxygen ions. Magnesium Oxide is commonly found in multivitamins and is generally less expensive than chelated forms of magnesium, but may cause some individuals to experience gastrointestinal issues.

4. Magnesium Malate

Magnesium Malate is is elemental magnesium combined with malic acid . This form of magnesium is also chelated, which again means it is better absorbed than non-chelated forms, and therefore has higher bioavailability. At Nature Made, Magnesium Malate is commonly found in a Magnesium Complex, which is great for those seeking multiple forms of Magnesium in one product. [7]

5. Magnesium Chloride

As another type of Magnesium salt, Magnesium Chloride contains chlorine. The body absorbs this form more easily than some other forms, which is why it is often used in capsules and tablets to help Magnesium intake.[9]

6. Magnesium Sulfate

If you’ve ever taken an Epsom salt bath, then you’re familiar with Magnesium Sulfate. When Magnesium, sulfur, and oxygen combine, they form Magnesium Sulfate, which looks similar to table salt. Instead, it’s often used to relax muscles to help relieve stress. As a salt, it can be dissolved in bathwater, but it’s also added to topical treatments, such as Magnesium oil and body lotions.

7. Magnesium Lactate

When Magnesium binds with lactic acid (naturally produced by your muscle and blood cells), it forms a salt called Magnesium Lactate. It’s often added to fortify foods with Magnesium.

Additional types of Magnesium exist as well, including:

• Magnesium Taurate
• Magnesium L-Threonate
• Magnesium Orotate
• Magnesium Phosphate
• Magnesium Carbonate
• Magnesium Aspartate

Magnesium Citrate vs. Glycinate: Which Should You Take?

Both are common types of Magnesium that are highly bioavailable and can be easily absorbed by the body. Typically, Magnesium Glycinate is gentle on the stomach, which is why some people prefer supplements with this form. Talk with your doctor or primary healthcare physician to help determine which supplemental magnesium works best for you.

Can You Have Too Much Magnesium?

The Recommended Dietary Allowance (RDA) for Magnesium varies, but in general, most adult women need 310-320 mg/day and most adult men need 400-420 mg/day.[4]

It’s unlikely that you’ll consume too much Magnesium from food, especially since your kidneys get rid of any excess through the urine.

However, it’s possible to get too much Magnesium from high doses of supplements or medications. .[2] And Magnesium toxicity can occur from taking mega-doses of antacids or laxatives (typically containing more than 5,000 mg/day Magnesium). .[2]

Turn To Research-Backed Supplements

While eating a healthy, balanced diet would ideally provide the nutrients our bodies need, supplements can help close the nutrient gaps and approximately 54% of us are not eating enough Magnesium from food alone. Whether you need a Magnesium supplement or another dietary supplement, look to a trusted brand that uses quality ingredients. Since 1971, Nature Made has relied on research to serve as the foundation for our high-quality, science-backed products.

Bottom Line

Magnesium plays an important role in more than 300 enzymatic reactions and provides a variety of health benefits ranging from supporting muscle relaxation to supporting heart health to converting food into cellular energy. Many kinds of Magnesium exist, such as Magnesium Citrate, Magnesium Glycinate, and Magnesium Oxide. The body more easily absorbs certain types of Magnesium better than others. Magnesium benefits include supporting essential muscle and heart function, supporting nerve function, and helping to support bone and teeth health. Magnesium also helps relax the body. The best magnesium supplement really depends on what you’re using it for. Whether you’re considering a Calcium Magnesium supplement or Magnesium Glycinate capsules, always talk with your doctor to discuss which supplement would best meet your needs.†

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References 

1. Devarshi, P., et al. "Nutrient Gaps in US Adults by Age and Gender: Vitamin A, D, E, K, C, Magnesium, Calcium, Choline and Dietary Fiber." Journal of the Academy of Nutrition and Dietetics 120.9 (2020): A27. https://www.jandonline.org/article/S2212-2672(20)30864-9/abstract
2. National Institutes of Health. “Fact Sheet for Professionals: Magnesium.” June 2, 2022. Accessed on: September 2, 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
3. Harvard T.H. Chan School of Public Health. “Magnesium.” 2022. Accessed on: September 6, 2021. https://www.hsph.harvard.edu/nutritionsource/magnesium/
4. Oregon State University’s Linus Pauling Institute. “Magnesium.” February 2019. Accessed on: September 6, 2022. https://lpi.oregonstate.edu/mic/minerals/magnesium
5. Magnesium Research. “Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study.” September 2003. Accessed on: September 6, 2022. https://pubmed.ncbi.nlm.nih.gov/14596323/
6. Current Nutrition & Food Science. “Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update.” November 2017. Accessed on: September 10, 2022. https://pubmed.ncbi.nlm.nih.gov/29123461/
7. Biological Trace Element Research. “Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?” January 2019. https://pubmed.ncbi.nlm.nih.gov/29679349/