Magnesium is simply a mineral that plays a captious relation successful implicit 300 biochemical reactions successful the assemblage (5). But antithetic kinds of magnesium supply antithetic benefits. So knowing astir the antithetic types of magnesium tin travel successful precise handy.
It supports macromolecule synthesis, nervus functioning, humor glucose control, humor unit regulation, and vigor production,” says Daisy Mercer, MyFitnessPal registered dietitian (1).
But beyond these wide benefits, magnesium supplements are gaining popularity for addressing circumstantial wellness goals similar promoting amended sleep, digestive regularity, and easing musculus hostility (1, 6).
If you’re considering a magnesium supplement, determination are a fewer things to cognize astir the antithetic forms. Keep speechmaking to larn if you mightiness payment from taking a magnesium supplement and however to take the close benignant for your needs.
Should You Take A Magnesium Supplement?
Essential for galore bodily functions, magnesium is successful abbreviated proviso for many. Data suggests that astir fractional of adults get inadequate magnesium done nutrient unsocial (5). So, a supplement could beryllium utile for some. Consult a doc earlier adding caller vitamins oregon nutrients to your routine, particularly if you person underlying wellness conditions, are large oregon nursing, oregon instrumentality medications that whitethorn interact.
People who mightiness not beryllium getting capable magnesium include:
- Older adults (1)
- People with GI diseases similar celiac and Crohn’s illness (5)
- People with benignant 2 diabetes (5)
- People with intoxicant dependence (1)
- Athletes (1)
- People taking definite medications (5)
Supplements tin beryllium adjuvant for radical with definite wellness conditions, like:
That said, taking magnesium supplements erstwhile you don’t really request them isn’t a large idea. Supplementation tin pb to broadside effects similar diarrhea, nausea, oregon an upset stomach, particularly if taken successful precocious doses (1).
And Mercer says you’re improbable to request a supplement if you devour a balanced fare (5).
Types of Magnesium
Some forms of magnesium are easier connected the digestive system, making them a bully prime for promoting relaxation and slumber (6). Others whitethorn beryllium harder for your assemblage to absorb, but tin beryllium effectual for conditions similar heartburn (5).
Here’s a speedy overview of six different types of magnesium, positive the situations they tin assistance target.
Citrate
- What it’s champion for: This signifier tin assistance relieve occasional constipation (4). It works by drafting h2o into the intestines and softening stool (4).
- Additional considerations: Some radical are delicate to magnesium citrate and whitethorn acquisition broadside effects specified arsenic cramping oregon diarrhea (4).
Glycinate
- What it’s champion for: This benignant is simply a fashionable prime for relaxation and slumber due to the fact that it combines magnesium with glycine, an amino acerb known for its calming effects (6). This whitethorn heighten the mineral’s quality to trim accent and beforehand restful slumber (6).
- Additional considerations: It’s gentle connected the stomach, making it perfect for those who acquisition digestive issues with different types of magnesium (6). While galore forms of magnesium whitethorn assistance with relaxation, anxiety, sleep, and stress, I often suggest magnesium glycinate since it is little apt to origin broadside effects (6).
Oxide
- What it’s champion for: This 1 is often utilized to relieve heartburn (5). However, it has little bioavailability compared to different forms, meaning the assemblage absorbs little of the mineral from this supplement (5).
- Additional considerations: While magnesium oxide is adjuvant for managing acerb reflux, it tin person a laxative effect, truthful it’s not perfect for radical who are prone to tummy discomfort (5).
About the Experts
Samantha Cassetty, MS, RD, is simply a nationally recognized nutrient and nutrition expert, media personality, nutrition consultant, and author. Cassetty is simply a erstwhile nutrition manager for Good Housekeeping and the co-author of the publication Sugar Shock.
Daisy Mercer, RD, is simply a Food Data Curator astatine MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.
Chloride
- What it’s champion for: This benignant whitethorn beryllium a bully enactment if you conflict to instrumentality pills, due to the fact that it’s often recovered successful liquid signifier (7). It’s besides utilized successful topical products, similar creams, and different applications to soothe sore muscles (7).
- Additional considerations: This signifier is well-absorbed and whitethorn beryllium little apt to origin a laxative effect, making it an enactment for radical with digestive issues (7).
Malate
- What it’s champion for: Malic acid, combined with magnesium, plays a relation successful vigor accumulation wrong the cells, making magnesium malate particularly appealing for those warring fatigue and symptom from fibromyalgia (8).
- Additional considerations: While grounds linking magnesium malate to these conditions is limited, immoderate anecdotal reports and tiny studies suggest it whitethorn amended symptoms (8). This signifier is typically well-tolerated and little apt to origin digestive issues compared to forms similar magnesium citrate oregon oxide (7).
Lactate
- What it’s champion for: Increasing debased magnesium levels
- Additional considerations: This signifier of magnesium is little commonly utilized for circumstantial wellness concerns but it’s reasonably good absorbed (7).
| Types of Magnesium Chart | ||||
| Magnesium | Primary Use | Recommended Dose | Research Supported? | Possible Side Effects |
| Magnesium Citrate | Relieves constipation (4) | Up to 350 mg (5) | Yes (4) | Diarrhea, tummy upset (4) |
| Magnesium Glycinate | Promotes relaxation; whitethorn enactment slumber (6) | Up to 350 mg (5) | Some grounds (6) | Usually gentle, but mild tummy upset astatine higher doses (6) |
| Magnesium Oxide | Relieves heartburn (5) | Up to 350 mg (5) | Yes (5) | Diarrhea, tummy cramps (5) |
| Magnesium Chloride | Improves magnesium presumption (7) | Up to 350 mg (5) | Yes (7) | Nausea, mild gastrointestinal issues (7) |
| Magnesium Malate | Eases musculus symptom and fatigue (8) | Up to 350 mg (5) | Some grounds (7) | Mild tummy upset (7) |
| Magnesium Lactate | May assistance close deficiencies (7) | Up to 350 mg (5) | Yes (7) | Nausea, digestive upset (7) |
How To Choose the Best Magnesium Supplement For You
When you’re acceptable to adhd a magnesium supplement to your routine, these 5 steps tin assistance you prime the close one.
- Consider your goals. Are you looking for a supplement that tin assistance amended sleep, unbend muscles, oregon relieve constipation? Choose your benignant of magnesium accordingly.
- Think astir your stomach. If you person a gastrointestinal (GI) information oregon a delicate tummy, see magnesium glycinate since it’s well-tolerated (3).
- Look for third-party certifications like NSF, USP, oregon investigating by ConsumerLab.com. This helps guarantee potency and safety–that your supplement is escaped from unwanted additives, similar dense metals (7, 9).
- Read the label. Choose products that see the magnesium benignant and dosage per serving alternatively than a proprietary blend of ingredients with the dosing listed for the blend (10).
- Check for unnecessary fillers, additives, colors, and allergens (11). These tin amusement up successful supplements, truthful bash your owed diligence.
Frequently Asked Questions (FAQs)
What is the champion benignant of magnesium to take?
The champion benignant depends connected your needs. Glycinate tin beryllium a bully prime if you person a delicate gastrointestinal (GI) strategy (6).
What is the quality betwixt magnesium citrate and magnesium glycinate and magnesium oxide?
Magnesium is bound to antithetic types of carriers to support it unchangeable and amended absorption. However, these carriers—citrate, glycinate, and oxide—all interaction the bioavailability and imaginable uses. Citrate helps beforehand regularity and is well-absorbed. glycinate whitethorn beforehand relaxation and slumber with minimal GI broadside effects, and magnesium oxide is little bioavailable but often utilized for heartburn (4, 5, 6).
What is the downside of magnesium glycinate?
It is usually well-tolerated, but precocious doses whitethorn origin digestive upset successful immoderate radical (6).
What benignant of magnesium is bully for value loss?
Studies bespeak that magnesium intake whitethorn beryllium inversely associated with obesity, truthful getting capable magnesium whitethorn beryllium a semipermanent strategy for value absorption (12).
The Bottom Line
Whether you’re looking to easiness musculus tension, amended slumber quality, oregon negociate digestive health, magnesium supplements tin beryllium a adjuvant summation to your wellness regular (4, 6, 7). Understanding the antithetic forms of magnesium and their circumstantial benefits allows you to tailor your prime to your wellness needs (5, 7).
The station What You Should Know About the Types of Magnesium, According to a Dietitian appeared archetypal connected MyFitnessPal Blog.
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