What type of magnesium should I take?
Official Answer by Drugs.com
If you're considering a magnesium supplement, choosing the right type depends on your health goals and personal needs. Different forms of magnesium have different benefits and levels of bioavailability. Here’s a guide to help you decide which type of magnesium might be best for you.
Types of Magnesium Supplements and Their Uses
Before choosing a magnesium supplement, it's important to know that different forms vary in how well they are absorbed by the body and the specific health benefits they offer. Some types are best for correcting deficiencies, others help with digestion, sleep, or even heart and brain health. Finding the right form depends on your health goals and personal needs—here’s an overview of the most common options and when they may work best for you.
1. Magnesium Citrate
- Absorption: Highly bioavailable, easily absorbed.
- Uses: Frequently recommended for constipation due to its mild laxative effect. Also effective for general supplementation.
- Considerations: Larger doses can cause diarrhea. Not suitable for people with gastrointestinal sensitivity or who need to limit sodium intake.
2. Magnesium Glycinate
- Absorption: Highly bioavailable, gentle on the stomach.
- Uses: Excellent choice for those with magnesium deficiency, anxiety, insomnia, or seeking a calming effect. Less likely to cause digestive upset and great for long-term use.
- Considerations: Often chosen for sleep, stress, and general well-being.
3. Magnesium Oxide
- Absorption: Low—only a small fraction is taken up by the body.
- Uses: Common for laxative or antacid purposes rather than as a core magnesium supplement due to poor absorption. Recommended form for migraine prevention.
- Considerations: Cheap and widely available, but not effective for raising magnesium levels.
4. Magnesium Chloride
- Absorption: Good bioavailability.
- Uses: Can be taken orally or used topically (magnesium oil, gels, or baths), though topical use is not well-studied. Useful for hydration and muscle relief.
- Considerations: Good for those who cannot tolerate oral magnesium or have sensitive digestion.
5. Magnesium Gluconate
- Absorption: Easily absorbed, gentle on the stomach.
- Uses: Ideal for treating magnesium deficiency, especially for those with sensitive stomachs.
- Considerations: Reliable option for everyday supplementation.
6. Magnesium Malate
- Absorption: High bioavailability.
- Uses: Popular among people with chronic pain, fibromyalgia, or fatigue, though data for fibromyalgia is limited and not well supported. Supports energy production as it's combined with malic acid.
- Considerations: Energizing, may be best taken in the morning.
7. Magnesium Taurate
- Absorption: Highly bioavailable.
- Uses: Used for heart health; supports healthy blood pressure and may help with anxiety.
- Considerations: Taurine adds a calming effect and cardiovascular support.
8. Magnesium Threonate
- Absorption: Efficiently crosses the blood-brain barrier.
- Uses: Used for cognitive support, memory, and focus; may help with age-related memory loss or brain fog.
- Considerations: Ideal for those looking to boost brain health.
9. Magnesium Sulfate
- Absorption: Can be absorbed through the skin, but efficacy studies are poor and mixed.
- Uses: Widely known as Epsom salt; used in baths for muscle aches, stress, and relaxation. Also a laxative when taken orally.
- Considerations: Generally not used as a daily oral supplement; mostly for topical relief.
10. Magnesium Pidolate (Mag 2)
- Absorption: Good bioavailability; animal studies support crossing blood-brain barrier.
- Uses: Suitable for correcting magnesium deficiency, especially for those needing gentle, well-absorbed supplementation.
- Considerations: Common for general magnesium needs.
Which Magnesium Should You Take?
| Goal | Best Types |
|---|---|
| Constipation | Magnesium citrate, magnesium oxide, magnesium sulfate |
| Anxiety/Insomnia/Stress | Magnesium glycinate, magnesium taurate |
| General Deficiency | Magnesium gluconate, citrate, glycinate |
| Migraine prevention | Magnesium oxide |
| Muscle Pain | Magnesium malate, magnesium sulfate |
| Heart Health | Magnesium taurate |
| Cognitive Health | Magnesium threonate |
| Topical Use | Magnesium chloride, magnesium sulfate |
Final Considerations
- Consult Your Doctor: Always talk with your healthcare provider before starting any magnesium supplement — especially if you have chronic health conditions or take medications.
- Watch Dosage: Excess magnesium can lead to digestive upset, irregular heartbeat, and other side effects.
- Absorption Matters: Look for forms with higher bioavailability if your goal is to correct deficiency or get the full health benefits.
References
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