Which One Should You Take?

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 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 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 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 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.

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. 

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.

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.

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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.

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.