Best Types of Magnesium – Uses, Benefits, and Risks

Are you considering magnesium supplementation? It’s important to understand which form of magnesium suits your needs and why it’s best to avoid certain magnesium supplements.

Discover the best types of magnesium to maintain healthy levels and learn how to maximize the benefits of supplemental magnesium. 

What is magnesium?

Magnesium is the fourth most abundant mineral in the body and helps regulate hundreds of metabolic and cellular pathways. 

This essential mineral is needed to support muscle function, normal blood pressure, energy-making processes, DNA and protein synthesis, neurotransmitter production, hormonal balance, and cognitive function.   

Magnesium also plays a crucial role in bone health and regulates several aspects of cardiovascular function. 

Because magnesium plays such a vital role in various physiological functions, a lack of adequate magnesium stores may impact your health and well-being.

Low magnesium levels may be associated with:

• Low exercise performance
• Weak and sore muscles 
• Muscle cramps 
• Difficulty relaxing and sleeping
• Feelings of stress and nervous tension
• Changes in mood
• Disrupted heart rhythm in severe cases of deficiency

Watch the video below to discover the best and worst types of magnesium. 

Best types of magnesium and their uses

Pure magnesium is highly reactive and doesn’t exist in nature. Instead, it forms salts with other compounds, which affects absorption rates and how the body can utilize it.

There are many types of magnesium supplements with specific characteristics that make them suitable for different purposes and individual needs.

Here are the best types of magnesium and their uses.

Magnesium citrate

Magnesium citrate is a popular magnesium supplement that combines magnesium with citric acid. It has excellent bioavailability, meaning the body can easily absorb this form of elemental magnesium.

Magnesium citrate supports muscle relaxation and healthy nerve function, and may help enhance regularity by supporting healthy bowel movements.

Magnesium glycinate  

Magnesium glycinate, or magnesium bisglycinate, is bound to the amino acid glycine. 

It’s highly bioavailable and less likely to cause gastrointestinal discomfort than other magnesium supplements, making it suitable for individuals with sensitive stomachs.

Magnesium glycinate supports a calm and balanced nervous system and promotes relaxation, which may enhance stress management and support restful sleep.

Magnesium threonate

Magnesium threonate, also known as magnesium L-threonate, is one of the few elemental magnesium forms that can cross the blood-brain barrier.

Because it can enter brain tissue, magnesium threonate promotes brain health and cognitive function and has been linked to enhanced mood control. 

A study published in The Journal of Neuroscience found that magnesium threonate has neuroprotective properties and may promote synaptic plasticity, which is critical for the integrity of the central nervous system.¹

Magnesium malate 

Magnesium malate is a magnesium supplement that combines magnesium with malic acid.

Malic acid is needed to generate energy in muscle cells, which may explain why magnesium malate may relieve muscle soreness associated with exercise and support overall muscle performance and recovery. 

Magnesium taurate 

Magnesium taurate contains the amino acid taurine, which supports circulatory health and promotes normal cardiovascular function. 

In addition, magnesium taurate supports healthy blood sugar regulation and may be particularly beneficial for individuals looking to maintain metabolic balance.

Magnesium orotate 

This elemental form combines magnesium with orotic acid, a compound that aids the transport of magnesium across cell membranes.   

Magnesium orotate can easily enter muscle cells and enhance cellular energy production, which explains why it’s often used to promote endurance and strength. 

In addition, research published in The International Journal of Cardiology found that magnesium orotate promotes heart health and supports optimal cardiovascular function.²

Magnesium lactate 

Magnesium lactate is generally considered an effective dietary supplement for maintaining healthy magnesium levels. 

This form of magnesium is easy on the stomach and well-suited for individuals with sensitive digestion.

Magnesium chloride

Magnesium chloride is typically found in transdermal magnesium products, which can be absorbed by sweat glands and hair follicles.

While transdermal magnesium may not significantly impact overall magnesium levels, it can support localized muscle relaxation and promote overall musculoskeletal wellness.

Worst types of magnesium

Some magnesium supplements are considered less beneficial due to their low bioavailability, increased risk of side effects, and potential to interact with medications.  

Here are some types of magnesium that should be avoided or only be taken under a healthcare provider’s close supervision.

Magnesium sulfate

Magnesium sulfate, commonly known as Epsom salt, isn’t a suitable dietary supplement to support healthy magnesium stores. 

Magnesium sulfate has strong laxative properties and can lead to significant gastrointestinal issues such as diarrhea and stomach cramps. 

Magnesium carbonate 

Magnesium carbonate is generally poorly absorbed and less effective at replenishing magnesium stores than other forms of magnesium. 

It has a chalky taste and texture, and many people find it challenging to swallow magnesium carbonate-containing supplements.

Magnesium oxide 

Magnesium oxide is another form of magnesium supplement that has a low bioavailability and often causes gastrointestinal side effects.  

Large doses of magnesium oxide can lead to magnesium toxicity and increase the risk of dangerously elevated blood magnesium levels. 

Magnesium hydroxide

Not only is magnesium hydroxide not well absorbed, but it also interferes with the metabolism of iron and can impair the effectiveness of antibiotics and medications to treat osteoporosis.

In addition, overuse of magnesium hydroxide can cause chronic diarrhea, dehydration, and electrolyte imbalances. 

Best sources of magnesium

Plants absorb magnesium and other essential minerals found in soil through their roots, which explains why vegetables, seeds, and nuts are among the top magnesium sources.

Here are some of the best dietary sources of magnesium:

• Pumpkin seeds
• Spinach
• Avocados
• Green leafy vegetables
• Almonds
• Dark chocolate
• Dairy
• Seaweed 

How to enhance magnesium bioavailability

Research published in The Nutritional Medicine Journal investigated the bioavailability of magnesium supplements and found that “Absorption rates are usually between 30% and 50%, but can be as high as 80% and as low as 20%.”³

In addition, it’s estimated that only 30 to 40 percent of dietary magnesium is absorbed, making it challenging to maintain healthy magnesium stores even if you consume magnesium-rich foods.

Magnesium and vitamin D work together, and maintaining adequate vitamin D levels is crucial for effective intestinal absorption of magnesium. 

“While whole grains are often considered excellent magnesium sources, they also contain phytates, a type of antinutrient that can reduce magnesium absorption by 60 percent,” explains Dr. Berg. “Limiting grains can enhance magnesium bioavailability and help replenish magnesium stores.” 

Excessive calcium intake can interfere with magnesium absorption, and it’s best to avoid taking calcium supplements unless it’s under the close supervision of a healthcare provider. 

Magnesium dosage and side effects

The recommended dietary allowance for magnesium ranges between 420 mg for adult men and 320 mg for adult women. 

Magnesium is generally considered safe and well-tolerated. However, large dosages can affect the digestive system and cause side effects such as stomach pains, nausea, and diarrhea. 

Individuals with low stomach acid or sensitive digestive tracts should avoid taking large doses of magnesium and instead opt for smaller amounts two to three times daily to minimize the risk of intestinal issues. 

It’s also important to note that too much magnesium can lead to elevated magnesium levels, also known as hypermagnesemia. This potentially dangerous condition can lead to kidney disease, coma, and even cardiorespiratory arrest.

It’s crucial to consult a healthcare provider immediately if you suspect you have taken excessive amounts of magnesium and experience symptoms such as weakness, confusion, irregular heartbeats, or low blood pressure.

FAQ

Sources

1. Abumaria N, Yin B, Zhang L, et al Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala. The Journal of neuroscience : the official journal of the Society for Neuroscience. 2011;31(42):14871-81. doi:10.1523/JNEUROSCI.3782-11.2011 https://pubmed.ncbi.nlm.nih.gov/22016520/ ?
2. Stepura OB, Martynow AI Magnesium orotate in severe congestive heart failure (MACH). International journal of cardiology. 2009;134(1):145-7. doi:10.1016/j.ijcard.2009.01.047 https://pubmed.ncbi.nlm.nih.gov/19367681/ ?
3. Magnesium: A Review of Clinical Use and Efficacy | Nutritional Medicine Institute. Nmi. https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/ ?