Different Types of Magnesium Supplements and Their Benefits

You can obtain various types of magnesium supplements through dietary supplements. Each has unique benefits and drawbacks. However, how can you tell which is right for you?

Although magnesium is the fourth most common mineral in the human body, you might not get enough of it. Many people turn to supplements to increase their intake. It can be challenging to choose which variety will best suit your needs, though.

Is magnesium supplement necessary?

Sadly, as we go through our daily lives, magnesium levels decrease. Both stress and specific meals and drinks, such as coffee, have the ability to accelerate the loss of magnesium3. Even how our food is cultivated might have an impact on how much magnesium we consume.

The majority of people would definitely benefit from taking a supplement because a variety of things, such as physical activity and alcohol intake, deplete our bodies with magnesium. Yet figuring out exactly what type of magnesium supplement you require can be difficult. In order to assist you in selecting, we will now briefly discuss each option.

Different types of magnesium supplements

Magnesium comes in a variety of forms in foods and dietary supplements. Different qualities apply to different types of magnesium. Before using a magnesium supplement, one should see a physician or dietitian.

1. For better nutrition

Popular magnesium supplements for general dietary use include the following:

• Magnesium citrate

One common type of magnesium is magnesium citrate. It is frequently used as a supplement ingredient and seems to be more readily absorbed by the body than some other types. Magnesium citrate was shown to be more readily absorbed than magnesium oxide and magnesium chelate in an older 2003 research of 46 people. Magnesium citrate is also used by medical professionals to treat constipation. This could suggest that it has undesirable digestive side effects for certain people, such as diarrhea.

• Magnesium malate

This type of magnesium is a compound of magnesium and malic acid. According to certain data, it is highly bioavailable and well tolerated by humans. Magnesium malate was shown to be the kind of magnesium that absorbed the quickest after a single dose in a 2019 animal investigation. Although human trials are required, it may also be the case for people. According to a human study conducted in 2018, a supplement comprising a mix of magnesium malate and many vitamins had few adverse effects on the digestive system.

• Magnesium lactate

This type of magnesium is a compound of magnesium and lactic acid. A 2017 investigation found proof that magnesium is lactate absorbed well in the stomach.

• Magnesium glycinate

Magnesium glycinate is a compound of magnesium and glycine. Magnesium glycine appears to have few negative effects and is well tolerated by humans, according to research. For those who require higher dosages of this vitamin or who encounter negative effects from utilizing other forms of magnesium, it may therefore be a useful option.

1. For topical use

Some individuals apply magnesium to their skin. People can employ a variety of magnesium types in this method, including:

• Magnesium chloride

Magnesium chloride is a variety of salt that can be found in bath salts and other topical magnesium treatments. As an alternative means of obtaining extra magnesium, many use it. It is unknown, though, how much magnesium the skin can absorb using this technique. Magnesium chloride can also be consumed internally because it is well absorbed by the intestines. Yet, it could have adverse effects on the digestive system, just like some other forms of magnesium.

• Magnesium sulfate

The magnesium in Epsom salts is in the form of magnesium sulfate. To relieve sore muscles, many individuals add Epsom salts to foot soaks and baths. The body can absorb a significant amount of magnesium through magnesium sulfate baths, although there isn't much high-quality research to support this.

For specific conditions

Constipation can be treated with a variety of magnesium supplements, including magnesium citrate. Some other kinds might be helpful as medical treatments.

• Magnesium oxide

Physicians may prescribe magnesium oxide as an antacid for heartburn or indigestion or as a treatment for constipation. In some dietary supplements, magnesium oxide is also included. Nevertheless, a 2017 investigation found that the body does not effectively absorb this type of magnesium.

• Magnesium taurate

This kind of magnesium is a taurine and magnesium combination. There is insufficient proof to support its capacity to decrease blood pressure and safeguard the cardiovascular system.