Magnesium is a mineral that plays a critical role in over 300 biochemical reactions in the body (5). But different types of magnesium provide different advantages. So different types of magnesium can be very useful.
It supports protein synthesis, nerve functioning, blood glucose control, blood pressure regulation and energy production, ”says Daisy Mercer, MyFitnesspal a registered dietitian (1).
But besides these general advantages, magnesium supplements are gaining popularity to deal with specific wellness goals such as promoting better sleep, digestive control and muscle tension (muscle tension ((1,, 6).
If you are thinking about magnesium supplement, a few things need to be known about different forms. Continue to read to find out if you can benefit from taking magnesium supplements and how to choose the right type for your needs.
Do you need to take magnesium supplement?
Essential for many body functions, magnesium is a disadvantage for many. Data suggest that almost half of adults occur inadequate magnesium only through food (5). So the addition might be useful to some. Before adding new vitamins or nutrients, see a doctor, especially if you have a fundamental health condition, pregnant or nurture or take medicines that can communicate.
People who may not get enough magnesium include:
- Older adults (1)
- People with GI diseases like celiac disease and Crohn’s disease (5)
- People with type 2 diabetes (5)
- People with alcohol addiction (1)
- Athletes (athletes (1)
- People taking certain medicines (5)
Additions may be useful for people with certain health conditions, such as:
This is said, taking magnesium supplements when you don’t really need it is not a great idea. Supplementation can lead to side effects such as diarrhea, nausea or disturbed stomach, especially if taken in high doses (1).
And Mercer says you are likely to need an accessory if you consume a balanced diet (5).
Magnesium types
Some magnesium forms are easier on the digestive system, making them a good choice to promote relaxation and sleep (sleeping (6). Another body will be harder for you to absorb, but it may be effective for conditions such as heartburn (5).
Here is a short examination of six different types of magnesium, plus situations where they can help target.
Citrate
- What is best for: This form can help alleviate the occasional prison (4). Acts by pulling water into the gut and softens the stool (4).
- Additional considerations: Some people are sensitive to magnesium citrate and may have side effects such as cramps or diarrhea (4).
Glycinat
- What is best for: This guy is a popular choice for relaxation and sleeping because it combines magnesium with glycine, amino acid known for its calming effects (6). This can improve the ability of minerals to reduce stress and promote a peaceful sleep (6).
- Additional considerations: It is gentle on the stomach, which makes it ideal for those who have digestive problems with other types of magnesium (6). Although many magnesium forms can help in relaxation, anxiety, sleep and stress, I often suggest that magnesium glycinat because it is less likely to cause side effects (6).
Oxide
- What is best for: This one is often used to relieve heartburn (5). However, it has less bioavailability compared to other forms, which means that the body absorbs less minerals from this supplement (5).
- Additional considerations: Although magnesium oxide is useful for acid reflux management, it may have a laxative effect, so it is not ideal for people who tend to discomfort in the stomach (5).
About experts
Samantha Cassetty, MS, Rdis nationally recognized by a food and nutrition expert, media figure, eating counselor and author. Cassetty is a former diet director for the good household and co -author of the book Sugar Shock.
Daisy Mercer, Rdis curator of food data on myfitnesspal. She graduated from her bachelor’s degree in food science and dieties at the University of Colorado State and completed her dietary internship with your San Diego Health System.
Chloride
- What is best for: This species can be a good option if you are struggling to take tablets because it is often found in liquid form (7). Also used in local products, such as cream and other applications for soothing painful muscles (7).
- Additional considerations: This pattern is well absorbed and less likely to cause a laxative effect, which makes it an option for people with digestive problems (7).
Mal
- What is best for: Small acid, in combination with magnesium, plays a role in energy production inside cells, making magnesium to malata especially attractive to those who fight fatigue and pain of fibromyalgia (8).
- Additional considerations: Although the evidence that connects magnesium malata to these conditions is limited, some anecdotic reports and small studies suggest that they can improve the symptoms (8). This form is usually well tolerated and less likely to cause digestive problems compared to shapes such as magnesium citrate or oxide (7).
Lactate
- What is best for: Increase of low magnesium levels
- Additional considerations: This form of magnesium is less commonly used for certain health problems but is quite well absorbed (7).
| Types of magnesium charts | ||||
| Magnesium | Primary use | Recommended dose | Research supported? | Possible side effects |
| Magnesium citrate | Mitigating constipation (4) | Up to 350 mg (5) | Yes (4) | Diarrhea, stomach upset (4) |
| Magnesium | Promotes relaxation; can support a dream (6) | Up to 350 mg (5) | Some evidence (6) | Usually gentle but mild stomach upset at higher doses (6) |
| Magnesium oxide | Relieves heartburn (5) | Up to 350 mg (5) | Yes (5) | Diarrhea, stomach cramps (5) |
| Magnesium chloride | Improves magnesium status (7) | Up to 350 mg (5) | Yes (7) | Nausea, mild gastrointestinal problems (7) |
| Magnesium maternal | Facilitating muscle pain and fatigue (8) | Up to 350 mg (5) | Some evidence (7) | A gentle stomach upset (7) |
| Magnesium lactate | Can help correct the defects (7) | Up to 350 mg (5) | Yes (7) | Nausea, digestively upset (7) |
How to choose the best magnesium supplement for you
When ready to add magnesium addition to your routine, these five steps can help you choose the right one.
- Think about your goals. Are you looking for an addition that can improve sleep, relax your muscles, or mitigate constipation? Accordingly, select your magnesium type.
- Think about your belly. If you have a state of gastrointestinal (GI) or sensitive abdomen, consider magnesium glycinat because it is well tolerated (3).
- Look for third party certificates As well as NSF, cf. or testing by consumerlab.com. This helps to ensure potential and security – that your supplement without unwanted additives, such as heavy metals (7,, 9).
- Read the label. Choose products that include magnesium type and dose per meal, not the ownership of the ingredients with the dosage listed for the mixture (10).
- Check unnecessary fillersadditives, colors and allergens (11). They can appear in accessories, so your deep attention.
Often asked questions (FAQ)
What is the best type of magnesium?
The best kind depends on your needs. Glycinat can be a good choice if you have a sensitive system of gastrointestinal (GI) (6).
What is the difference between magnesium citrate and magnesium of glycinat and magnesium oxide?
Magnesium is attached to different types of carriers to be stable and improve absorption. However, these brackets – citricte, glycinat and oxide – all affect bioavailability and potential use. Citrate helps to promote regularity and is well absorbed. Glycinat can promote relaxation and sleep with minimal GI side effects, and magnesium oxide is less bioavailability, but often used for heartburn (4,, 5,, 6).
What is the lack of magnesium glycinat?
Usually tolerate well but high doses can cause indigestion of indigestion in some people (6).
What type of magnesium is good for weight loss?
Studies show that magnesium intake can be vice versa related to obesity, so getting enough magnesium can be a long -term strategy for weight management (12).
Bottom line
Whether you want to facilitate muscle tension, improve sleep quality or manage digestive health, magnesium supplements can be a useful addition to your wellness routine (4,, 6,, 7). Understanding different forms of magnesium and their specific advantages allows you to adjust your choice to your health needs (5,, 7).
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