Magnesium is an essential mineral critical for energy production, vitamin D metabolism, heart health, muscle and nerve function, and hundreds of other biochemical reactions.
But which is the best form of magnesium to take to reduce unwanted side effects and optimize health benefits?
Discover the various types of magnesium, the best and worst options for absorption, and how to choose a high-quality supplement that truly supports your health.
Comparing different forms of magnesium
Magnesium supplements are among the most popular on the market and are made with various compounds, each differing in effectiveness and intended use.
Some forms are readily absorbed into the bloodstream, gentle on digestion, and effective in supporting health and well-being, while others may be less effective and linked to side effects.
Here are nine different types of magnesium.
Magnesium glycinate
Magnesium glycinate, or magnesium bisglycinate, is magnesium combined with the amino acid glycine. It’s the most bioavailable form of magnesium and is typically well-tolerated and less likely to have the laxative effect of other magnesium supplements.
Magnesium taurate
Magnesium taurate is made of magnesium and the amino acid taurine. It’s readily absorbed by the body and may have cardioprotective effects. This may be related to its role in maintaining healthy blood pressure levels and supporting muscle and nerve function within the heart.
Magnesium chloride
Magnesium chloride is a magnesium salt formulated with chloride. It’s well absorbed through the skin and is often used topically in lotions, creams, or sprays to help soothe sore muscles and support relaxation.
Magnesium lactate
Although most commonly used as a food additive, magnesium lactate can also be found in certain supplements. It’s readily absorbed and linked to a lower risk of gastrointestinal side effects than other options.
Magnesium sulfate
Magnesium sulfate, commonly known as Epsom salt, is dissolved in bath water to soak sore muscles, promote relaxation, and improve sleep quality. While this form of magnesium isn’t suitable for maintaining healthy magnesium levels, it’s often used to support regular bowel movements.
Magnesium malate
Magnesium malate combines magnesium with malic acid. This form of magnesium has excellent bioavailability and may help support healthy magnesium levels and muscle function by boosting cellular energy production.
Magnesium threonate
Magnesium threonate, or magnesium L-threonate, contains threonic acid. Because of its unique chemical structure, this form of magnesium can cross the blood-brain barrier and increase magnesium levels in neuronal cells, which may support mental well-being and overall brain health.
Magnesium citrate
Magnesium citrate binds magnesium with citrate, widely known as citric acid, a naturally occurring acid found in citrus fruits. This supplement is thought to be well absorbed and may help draw water into the intestines, which can soften stool and support more comfortable bowel movements.
Magnesium oxide
Magnesium oxide is found in many over-the-counter magnesium supplements due to its cost-effective production value. It’s primarily used to optimize digestion, but has low bioavailability and has been linked to an increased risk of side effects such as diarrhea.
Watch the video below to learn more about the best and worst forms of magnesium.
Which is the best form of magnesium to take?
Magnesium glycinate is widely regarded as one of the best magnesium options due to its excellent absorption rate and gentleness on the gastrointestinal system. It has also been studied for its potential to support cardiovascular, nerve, and musculoskeletal health.
Magnesium glycinate is often used for its calming properties and is commonly included in supplements aimed at supporting overall cardiovascular and nervous system health.
Research published in Neuropsychopharmacology also found that glycine may promote restful sleep by lowering core body temperature and promoting optimal serotonin levels in the brain.1
Serotonin is a precursor to melatonin, the primary sleep hormone, which improves mood, induces feelings of calm, and regulates the sleep-wake cycle.
Additionally, magnesium glycinate may reduce muscle discomfort and soreness, making it suitable for active individuals and athletes.
Magnesium glycinate also facilitates vitamin D metabolism, which is essential for maintaining optimal bone strength and robust immune defenses.
Which is the worst form of magnesium to take?
Magnesium oxide is one of the least bioavailable forms of magnesium, meaning the body absorbs only a small portion of it.
The majority passes through the digestive system and can have a laxative effect, which may cause stomach discomfort, bloating, or diarrhea in some individuals.
Although magnesium oxide is the most common magnesium used in supplements, its low absorption rate means it may be less effective for individuals seeking to support optimal magnesium levels.
“Magnesium oxide is formulated at high concentrations, but with a four percent absorption rate, most of the supplement is excreted,” explains Dr. Berg. “Compared to other forms such as magnesium glycinate or citrate, magnesium oxide has negligible effects on blood magnesium levels.”
What about magnesium from food?
How much magnesium a person needs depends on age and sex, as well as factors such as diet, health conditions, and physical activity levels.
According to the National Institutes of Health (NIH), the recommended dietary allowance (RDA) for men is 400 to 420 milligrams (mg) of magnesium daily, while women require 310 to 360 mg.2
Magnesium is found in a wide range of plant foods, including:
- Dark chocolate
- Leafy greens such as spinach, kale, and collard greens
- Avocados
- Nuts, including almonds, Brazil nuts, and cashew nuts
- Seeds such as pumpkin seeds, chia seeds, and flax seeds
Certain animal foods, including milk, cheese, and fatty fish, also contain small amounts of magnesium.
Though a healthy diet prioritising unprocessed whole foods is the best way to support optimal nutrition, many people struggle to get enough magnesium from food.
For example, the average American consumes about 1.4 cups of vegetables daily, yet meeting the RDA for magnesium may require between 5 to 10 cups per day.
Additionally, modern agricultural practices deplete soil mineral concentrations, which impacts food’s nutrient density.
A study published in Heliyon concluded, “Magnesium content in fruits and vegetables dropped in the last fifty years. As a consequence, a large percentage of people all over the world don’t meet the minimum daily magnesium requirement.”3
Furthermore, phytates–naturally occurring compounds found in foods such as grains and legumes–can interfere with magnesium absorption in the digestive tract, potentially reducing the amount the body can utilize.
These factors explain why magnesium supplementation can benefit those with magnesium deficiency or who want to support adequate magnesium levels.
What to look for in a magnesium supplement
When choosing a magnesium supplement, it’s important to consider bioavailability to ensure you’re selecting a high-quality option that aligns with your health goals and is more easily utilized by the body.
It’s best to choose a product that combines a highly absorbable form of magnesium, such as magnesium glycinate, formulated with supportive cofactors including vitamin D3 and vitamin K2, which may help enhance its effectiveness in the body.
This has been confirmed by research published in Nutrition, reporting that vitamin D3 increases the cellular uptake of magnesium and limits its excretion.4
However, avoid taking calcium supplements with magnesium, as these two minerals compete for intestinal absorption, which may negatively affect magnesium uptake.
Additionally, avoid supplements that use fillers, artificial flavors, and synthetic dyes, which provide no nutritional value and may increase the risk of side effects and neurological issues, particularly in children.
Who should avoid magnesium supplements?
While magnesium supplementation is generally considered safe for healthy adults, high magnesium intake may increase the risk of gastrointestinal discomfort, nausea, lethargy, or low blood pressure.
Additionally, those with kidney disease have an impaired ability to remove excess magnesium, increasing the risk of hypermagnesemia, a dangerous condition where serum magnesium levels are elevated.
If you’re prescribed insulin or diabetes drugs, calcium channel blockers, or other high blood pressure medications, consult your healthcare provider before taking magnesium supplements.
Key takeaways
There are several forms of magnesium available, each varying in absorption and intended use, but which is the best form of magnesium to take?
Due to its high absorption rate and suitability for sensitive stomachs, magnesium glycinate is often regarded as the best magnesium supplement, often used to support restful sleep, muscle relaxation, and skeletal health.
FAQ
Which is the best form of magnesium to take?
Magnesium glycinate is considered one of the best forms of magnesium due to its high bioavailability, which enhances its supportive effects on sleep, cardiovascular and bone health, muscle function, and stress tolerance.
This type of magnesium is also less irritating to the digestive tract, which reduces the risk of gastrointestinal symptoms such as diarrhea or stomach upset.
What vitamin should not be taken with magnesium?
Avoid taking calcium with magnesium, as this mineral competes for absorption in the intestines, especially in high doses, which can impact magnesium uptake.
What are the downsides of taking magnesium?
While magnesium is generally considered safe, too much magnesium may lead to adverse effects, including gastrointestinal discomfort, nausea, lethargy, or low blood pressure.
Additionally, those taking prescription medications and individuals with chronic conditions such as kidney disease should consult a healthcare provider before taking magnesium.
Is it better to take magnesium citrate or magnesium glycinate?
Magnesium citrate and glycinate are highly bioavailable choices to support different health goals. Magnesium citrate may help support digestive health and regularity, while magnesium glycinate can promote restful sleep, better stress management, and optimal muscle function.
