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Ever wondered what type of magnesium is right for you? We did too. That's why we asked experts for their opinions to give you the best information. Learn about why magnesium is an important component of your diet and which supplement is right for your needs.
Medical Disclaimer: While we do our best to provide you researched-backed information, our articles are just that: informational. Our team consists of members passionate about fitness and wellness, but no doctors at this time. Therefore this article can not and should not be considered medical advice, and we cannot be a judge of whether or not the outlined information is the best choice for you. Consult a healthcare provider before adding supplements to your daily routine.
Introduction
Magnesium is an important mineral for several different systems in the body. It is a key component in metabolic reactions for energy production, muscle contraction, nerve signaling, and cardiovascular health. Chronic magnesium deficiency may be connected to an early onset of degenerative conditions including: type 2 diabetes, osteoporosis, and heart disease.
While you can get all the magnesium your body needs from natural sources, many people are becoming deficient from nutrient-poor diets. There are several options for supplementing magnesium on the market, but are not all the same. Some have unique use cases and others are not easily absorbed into the body, so doing research is important before grabbing any supplement off of the shelf.
Contents
Magnesium Supplements
Magnesium can be obtained from diet, as explained below, or by supplementation. However, it is not possible to absorb the magnesium in its pure form and so many different supplements have been created to allow magnesium to be supplemented and help with various symptoms when recommended by a medical professional.
Magnesium Glycinate
Magnesium glycinate is a combination of magnesium and the amino acid glycine. It can be found naturally in protein sources like fish, meat, and legumes. This form of magnesium is known to be more gentle on the stomach than others, and is good for muscle cramps and inflammation. It is also believed that glycine can have beneficial effects on sleep, inflammation, stress, and anxiety. However, more research is needed to confirm this.
Magnesium Citrate
This form of magnesium is bound to citric acid and can be obtained naturally from citrus fruits. It is one of the most soluble of the magnesium supplements meaning is it easily absorbed by the digestive system and a good supplement. Magnesium citrate also has a laxative effect that can be used to relieve constipation. However, this effect can make it uncomfortable for daily supplementation.
Magnesium Malate
Magnesium malate is combined with malic acid, a compound often found in wine and fruit. While it is not as soluble as other magnesium compounds, it does not have the potent laxative effect of several others. This makes it more comfortable for daily supplementation in cases of magnesium deficiency. Additionally, some studies show some additional benefit in patients with fibromyalgia and chronic fatigue, likely due to the compound's role in energy production.
Magnesium Oxide
Magnesium oxide is a salt formed by pairing magnesium and oxygen. It is not very soluble and therefore not the best option for supplementing a deficiency. Anecdotally, it is used to relieve constipation, indigestion, and heartburn symptoms. More research is required to reliably confirm this use case.
Magnesium Chloride
Magnesium chloride is another form of supplement that combines magnesium and chlorine. Chlorines volatility makes this form extremely soluble and therefore a good option for supplementing a magnesium deficiency. Magnesium chloride also helps to treat mild cases of heartburn and constipation.
So... Magnesium Glycinate vs Citrate
Magnesium citrate is a supplement for magnesium that is highly soluble, but has moderate laxative effects. This makes it difficult for many to manage taking the supplement daily, unless constipation relief is your goal. Magnesium glycinate is not as soluble, but better for daily supplementation as it does not have a significant laxative association. So consider what your needs are before deciding between magnesium glycinate vs citrate.
Magnesium in Diet
Magnesium does not always need to be supplemented. It is found in various natural sources and should be part of a well-balanced diet. Before supplementing, consider adding some magnesium-rich foods to your diet.
Natural Sources of Magnesium
Pumpkin Seeds
Chia Seeds
Nuts: Almonds, Cashews, and Peanuts
Legumes: Black Beans and Edamame
Whole Grains
Symptoms of Magnesium Deficiency
It is not always obvious when certain vitamins or minerals might be deficient in your diet. The best way to identify a deficiency is to take a "nutrient deficiency exam". This blood test will check for key markers of several different nutrients that are becoming increasingly deficient in diets. Studies from 2016 found that 48% of Americans did not get enough magnesium from diet alone, and the deficient population was growing.
However, there are some symptoms that may point to a magnesium deficiency that you should bring up to a medical professional. These include:
Loss of Appetite
Nausea
Vomiting
Fatigue
Weakness
Expert Testimonials
We asked medical professionals:
"What is the main difference between each type of magnesium, and in what cases do you recommend each to your patients?"
Here is what they had to share.
Choose Magnesium Based on Health Needs
Magnesium comes in several forms, each suited to different health needs. Magnesium glycinate is highly absorbable and gentle on the stomach, making it ideal for patients dealing with anxiety, insomnia, or muscle cramps. For those experiencing constipation, magnesium citrate is often recommended due to its laxative effect and support for digestion. Patients struggling with fatigue, fibromyalgia, or chronic pain may benefit from magnesium malate, known for its role in energy production.
To support brain health, memory, and cognitive function, I suggest magnesium threonate as it effectively crosses the blood-brain barrier. Magnesium oxide is less absorbable but useful for treating heartburn or general magnesium supplementation.
For muscle soreness or skin conditions, magnesium chloride can be applied topically for localized relief. By understanding the strengths of each form, I can tailor recommendations to address specific patient needs and enhance overall wellness.
Dr. Jonathan Spages, Doctor, Author, Advanced Natural Health Center
Different Types of Magnesium and Sleep Use Case
The main difference between the various types of magnesium lies in their bioavailability and their effects on the body. Magnesium citrate, for example, is highly absorbable and often recommended for those with constipation due to its mild laxative effect. Magnesium glycinate is ideal for patients dealing with stress, anxiety, or insomnia because it is gentle on the stomach and supports relaxation. Magnesium oxide is less bioavailable but can be effective for short-term relief of issues like heartburn. Magnesium malate is great for supporting energy production and muscle function, making it a suitable option for individuals with chronic fatigue or muscle pain. Lastly, magnesium chloride is often used topically in sprays or baths for localized muscle relaxation and absorption through the skin.
A great example from my practice involves a patient who was struggling with chronic tension headaches linked to muscle tightness and stress. After assessing her symptoms and overall health during a consultation, I recommended magnesium glycinate to address both her muscle tension and sleep difficulties. My 30 years of experience in musculoskeletal health allowed me to identify the connection between her poor sleep quality and her recurrent headaches. I also suggested incorporating magnesium chloride baths to target the local muscle tightness in her neck and shoulders. Within weeks, she reported a significant reduction in headaches, better sleep, and improved overall well-being. This case underscores the importance of tailoring magnesium supplementation to the patient's specific needs and highlights how a thorough understanding of physiology can lead to lasting results.
Peter Hunt, Director & Physiotherapist at The Alignment Studio, The Alignment Studio
Conclusion
Magnesium is a crucial mineral for maintaining overall health, playing a vital role in energy production, muscle function, and nerve signaling. While magnesium can be obtained through a balanced diet, supplementation may be necessary for those with deficiencies or specific health concerns. Each type of magnesium supplement has unique properties that cater to different needs, from digestion to stress relief and energy support.
When choosing a magnesium supplement, it’s essential to consider your health goals and consult a healthcare professional for personalized advice. Whether you’re looking to improve sleep, relieve muscle cramps, boost energy, or address specific deficiencies, understanding the differences between magnesium forms will help you make an informed choice for your wellness journey.
To learn more about health and wellness, check out our recent articles here.
To learn more about nutrition and supplementation, check out our recent articles here.
Sources
Hill, Ansley. “Types of Magnesium and Their Benefits.” Healthline, Healthline Media, 11 May 2023, www.healthline.com/nutrition/magnesium-types.
“Office of Dietary Supplements - Magnesium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 2 June 2022, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
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