4 Advice to Choose a magnesium hydroxide powder

Your body absorbs certain magnesium supplements more easily. Some types may help support specific health issues.

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Magnesium is involved in over 300 essential metabolic reactions, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction (1).

Low magnesium levels may be involved in various health conditions, such as type 2 diabetes, heart disease, osteoporosis, and migraine (2).

Although many whole foods like green leafy vegetables, legumes, nuts, and seeds contain magnesium, up to two-thirds of people in the Western world don’t meet their magnesium needs with diet alone (1).

Keep reading to learn the ten various forms of magnesium supplements and their uses.

Magnesium citrate is a form of magnesium that’s bound with citric acid.

This acid is found naturally in citrus fruits, giving them their tart, sour flavor (3).

Magnesium citrate is one of the more common magnesium supplement formulations and can be purchased in stores worldwide.

A small study of 14 male participants suggests that this type is among the most bioavailable forms of magnesium, meaning it’s more easily absorbed in your digestive tract than other forms (4).

It’s typically taken orally to replenish low magnesium levels. Due to its natural laxative effect, it’s also sometimes used at higher doses to treat constipation.

It’s occasionally marketed as a calming agent to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses (5).

Summary

Magnesium citrate is one of the most popular types of magnesium supplements and easily absorbed by your body. It’s mainly used to raise magnesium levels and treat constipation.

Magnesium oxide is a salt that combines magnesium and oxygen.

It naturally forms a white, powdery substance and may be sold in powder or capsule form (6).

This type isn’t typically used to prevent or treat magnesium deficiencies, as some studies report that it’s poorly absorbed by your digestive tract (7).

Instead, people use it more frequently to relieve uncomfortable digestive symptoms, such as heartburn, indigestion, and constipation. Some may also use it to treat and prevent migraine episodes, but more research is needed to confirm that magnesium deficiency can contribute to migraine attacks (8, 9).

Summary

Magnesium oxide may help relieve digestive complaints like heartburn and constipation. Given that the body doesn’t absorb it well, it isn’t a good choice for those who need to raise their magnesium levels. You may want to consult with a doctor before taking magnesium oxide.

Magnesium chloride is a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts.

It’s well absorbed in your digestive tract, making it a great multi-purpose supplement. You can use it to treat low magnesium levels (2, 7, 10).

People take magnesium chloride most frequently in capsule or tablet form, but it may also be an ingredient in topical products like lotions and ointments.

Although people use these skin creams to soothe and relax sore muscles, little scientific evidence links them to improved magnesium levels (11).

Summary

Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels.

Magnesium lactate is the salt formed when magnesium binds with lactic acid.

This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent (12).

Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. It’s less popular as an over-the-counter dietary supplement.

Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types. This may benefit people who need to take large doses of magnesium regularly or don’t easily tolerate other forms.

In a study of 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate reported fewer digestive side effects than the control group (13).

Other studies likewise reveal that this form may help treat stress and anxiety, but more research is needed (14).

Summary

Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system. It may be more suitable for those who don’t tolerate other forms or need to take especially large doses.

Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often added to food to add flavor or acidity.

Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels (15).

Some people report that it’s gentler on your system and may have a less laxative effect than other types. This may be beneficial, depending on your specific needs.

Magnesium malate is occasionally recommended to treat fibromyalgia and chronic fatigue syndrome symptoms. But while some studies have found there may be benefits, more high quality studies are needed (16).

Summary

Magnesium malate is easily absorbed and may have less of a laxative effect than other forms. It’s occasionally recommended for chronic conditions like fibromyalgia, but more scientific evidence is needed to support this.

Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C (21).

This form is easily absorbed. Animal research notes it may be the most effective type for increasing magnesium concentrations in brain cells (22).

Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression, Alzheimer’s disease, and age-related memory loss. Nonetheless, more research is needed (23).

Summary

Magnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression, Alzheimer’s, and memory loss. All the same, further studies are necessary.

Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It’s commonly known as Epsom salt. It’s white with a texture similar to that of table salt.

While you can consume it as a treatment for constipation in capsule form or dissolve the powder in water, it has an unpleasant taste. Using too much or using it too often can be dangerous (24).

You can dissolve magnesium sulfate in bathwater to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skin care products like lotion or body oil.

Although adequate magnesium levels can play a role in muscle relaxation and stress relief, little evidence suggests that this form is well absorbed through your skin (11).

Summary

Magnesium sulfate, or Epsom salt, is frequently dissolved in water to treat stress and sore muscles. However, more quality research is needed to support its use.

Magnesium glycinate is formed from elemental magnesium and the amino acid glycine.

Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as:

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• fish
• meat
• dairy
• legumes

Animal studies suggest that glycine on its own can help improve sleep and treat some inflammatory conditions, including heart disease and diabetes. But more robust studies are needed to further support this (25, 26).

Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce mental health issues, such as: (1)

• anxiety
• depression
• stress
• insomnia

Yet, there is limited scientific evidence on these uses, so more studies are needed.

Summary

Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. However, research supporting its efficacy for such conditions is limited.

Magnesium orotate includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA (27).

It’s easily absorbed and doesn’t have the strong laxative effects characteristic of other forms (28).

Early research suggests it may promote heart health due to orotic acid’s unique role in the energy production pathways in your heart and blood vessel tissue (28, 29).

As such, it’s popular among competitive athletes and fitness enthusiasts, but it may also aid people with heart disease.

One study of 79 people with severe congestive heart failure found that magnesium orotate supplements were significantly more effective for symptom management and survival than a placebo (28).

Summary

Magnesium orotate may bolster heart health by improving energy production in your heart and blood vessel tissue.

• Legumes: black beans, edamame
• Vegetables: spinach, kale, avocado
• Nuts: almonds, peanuts, cashews
• Whole grains: oatmeal, whole wheat
• Others: dark chocolate

However, a supplement may be worth considering if you cannot get enough magnesium from your diet.

Specific populations may be at a greater risk of deficiency, including older adults and people with type 2 diabetes, digestive disorders, and alcohol dependence (2).

Dosage and possible side effects

The average recommended daily amount of magnesium for adults ranges from 320 mg for females and 420 mg for males (2).

The amounts in different supplement formulations may vary, so check the label to ensure you take the most appropriate dose.

Magnesium supplements are generally considered safe for most people. Once you’ve reached adequate levels, your body will excrete any excess in your urine.

However, certain forms or excessive doses may cause mild symptoms like diarrhea or upset stomach.

Although rare, magnesium toxicity can occur. You may be at a greater risk if you have kidney disease or consume very large doses of this mineral. Signs of toxicity include (2):

• nausea
• vomiting
• diarrhea
• muscle weakness
• irregular breathing
• lethargy
• urinary retention

It’s always a good idea to consult a healthcare professional before adding dietary supplements.

Summary

Most adults need 320–420 mg of magnesium per day. If you’re unable to meet your needs from your diet, a supplement may be warranted. They’re widely considered safe, but you may want to talk to a health professional before starting.

Read about dietitians’ picks for the best magnesium supplements.

Magnesium plays a vital role in human health. Low levels are linked to numerous adverse effects, including depression, heart disease, and diabetes.

You may want to consider supplements if you’re not getting enough of this mineral in your diet.

Many forms exist, some of which may help relieve heartburn, constipation, and other ailments. If you’re unsure which one is right for you, consult a healthcare professional.

There are multiple types of magnesium, some of which may be better for treating certain symptoms and conditions than others. Examples include magnesium citrate and magnesium glycinate. They may benefit health in a number of ways, from improving blood sugar and blood pressure to reducing anxiety.

Magnesium is a mineral involved in several critical processes in your body. It helps produce energy, metabolizes bone minerals and glucose, regulates heart rate and stress, and synthesizes and activates vitamin D. People in the United States often consume less than the daily intake recommendations for this essential nutrient. Magnesium supplements are a convenient way to meet magnesium needs. 

Magnesium Citrate

Magnesium citrate is more bioavailable to your body than other types, so your body absorbs more of it. It may be helpful for people with anxiety and osteoporosis (weakened bones). Magnesium citrate also treats mild constipation and metabolic syndrome. This cluster of conditions includes hypertension (high blood pressure) and hyperglycemia (high blood sugar). 

A small study of 24 people with metabolic syndrome found that 400 milligrams of magnesium citrate per day for four weeks reduced blood pressure and hemoglobin A1c (HbA1c) levels compared to a placebo group. HbA1c is a marker for blood sugar control. The magnesium group also had significant increases in their vitamin D levels.

Magnesium Glycinate

Magnesium glycinate is highly bioavailable and made from magnesium and the amino acid glycinate. It has been shown to aid in sleep and muscle recovery. Some evidence suggests that magnesium glycinate may also improve depression symptoms.

Always clear supplement use with a healthcare provider if you are using magnesium glycinate to treat depression, especially if you take one or more medications. Magnesium glycinate is generally well-tolerated and less likely to cause gastrointestinal side effects than other types.

Magnesium Acetyl Taurate

Magnesium acetyl taurate is made from magnesium and a form of the amino acid taurine. Animal studies have found that magnesium acetyl taurate may have neuroprotective properties and prevent brain tissue damage. It has also been shown to naturally reduce anxiety.

One study found that the body rapidly absorbs magnesium acetyl taurate. It was able to pass through to the brain easily and enhance magnesium tissue concentration levels in the brain. This may decrease anxiety symptoms.

Magnesium L-Threonate

Magnesium L-threonate is highly bioavailable and may have a higher absorption and retention rate than other types. It has been shown to reduce brain inflammation and treat magnesium deficiency. One study of 83 people with advanced cancer found that treatment with 1.5 or 2 grams of magnesium L-threonate reduced pain and opioid use after 30 days compared to a placebo. It also significantly relieved opioid‐induced constipation.

Other Forms of Magnesium

There are many other types of magnesium, some of which may better treat certain symptoms and conditions than others:

• Magnesium chloride: Some evidence suggests that magnesium chloride can manage depression. It's more likely to cause gastrointestinal side effects compared to other types.
• Magnesium gluconate: This magnesium salt of an organic compound called gluconic acid has osmotic activity. The unabsorbed salts draw water into your gut and colon and stimulate gastric motility. This can cause a laxative effect.
• Magnesium malate: This combines magnesium with malic acid, a compound naturally found in some fruits and vegetables. Some evidence suggests that magnesium malate could relieve pain in some groups, such as those with fibromyalgia.
• Magnesium orotate: This type of magnesium may improve and protect heart health. It lowers blood pressure, prevents arrhythmias (irregular heart rhythms), and improves nerve function. It's also less likely to cause gastrointestinal side effects.
• Magnesium oxide: This has been shown to alleviate an upset stomach or heartburn. Magnesium oxide is less bioavailable than other types and may cause side effects like diarrhea.
• Magnesium sulfate: This common form of magnesium is less bioavailable than other types. It helps treat low magnesium levels, constipation, and several other conditions.

Consider speaking with a healthcare provider if you have questions about the type of magnesium that may be the best choice. They can recommend an appropriate form and dose based on your health goals and medical history. 

Do You Need a Magnesium Supplement?

A true magnesium deficiency is rare, but many people do not get enough of this nutrient. You may benefit from taking a magnesium supplement if your diet is low in magnesium-rich foods like beans, vegetables, and seeds. People who take certain medications or have conditions, such as Crohn's disease and celiac disease, are also more likely to have low blood levels of magnesium levels.

Research has shown that magnesium supplements can also benefit people with type 2 diabetes, anxiety, high blood pressure, migraines, and depression. Consider discussing optimal dosing and magnesium types with a healthcare provider if you are interested in supplements.

How To Choose the Best Magnesium Supplement for You

Choose a magnesium supplement you can easily tolerate, such as a liquid or powdered form, if you cannot swallow pills. Choose supplements from trusted brands that hire third-party labs to test their products for purity and potency, which helps improve supplement safety. Purchase supplements from brands certified by organizations like UL, USP, and NSF International whenever possible.

Choosing a bioavailable form of magnesium can help increase your body's ability to absorb magnesium and help reduce the risk of side effects. Examples include magnesium glycinate or magnesium citrate. Some low-bioavailable types may be useful for treating conditions like constipation.

Magnesium Product Suggestions

We independently evaluate all of our recommendations. If you click on the links we provide, we may receive compensation.

The registered dietitians on our nutrition team rigorously review supplements. After talking with experts, evaluating options from the top brands and retailers, and looking at everything from third-party testing to research-backed ingredients to safe dosage amounts, these are two of the best magnesium supplements our team recommends. 

Best Overall: MegaFood Magnesium

MegaFood Magnesium is Health’s best overall choice. We like that the form of the mineral in this supplement is magnesium bisglycinate, which is easy for bodies to absorb and is generally tolerated well.

Best Powder:  Garden of Life Dr. Formulated Whole Food Magnesium Orange Powder

Garden of Life is a respected brand, and this product dissolves easily, tastes like orange, and is made with a mixture of magnesium carbonate and chelate.

A Quick Review

Magnesium is an essential nutrient that’s involved in critical processes such as nerve and muscle function and the regulation of blood pressure and blood sugar.

There are a number of forms of magnesium, some of which are better for treating specific health conditions and symptoms than others. What’s more, some forms of magnesium are less bioavailable to the body and more likely to cause gastrointestinal side effects, such as diarrhea.

If you’re unsure of which form of magnesium you should be taking, your healthcare provider can help you select the most appropriate type for your needs.

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