Magnesium comes in several forms, many of which are found in dietary supplements.
Verywell / Anastasia Tretiak
1.
Magnesium Citrate
Magnesium citratesupplements combine magnesium and citrate (citric acid).
Verywell / Anastasia Tretiak
Citrate is a weak acid found in citrus fruits that is thought to have a variety of health benefits.
Magnesium citrate is commonly used to treatconstipation.
It’s considered a saline laxative and works by increasing the amount of water retained with stool.
This increases bulk and softness and makes stools easier to pass.
Magnesium citrate may also be beneficial for bone health.
Small studies have shown increases in bone mineral density after menopause.
Magnesium citrate is thought to be more easily absorbed than many other types of magnesium.
Magnesium Glycinate
Magnesium glycinatemay also help increase magnesium levels in your body.
Like magnesium citrate, magnesium glycinate is thought to be a highly bioavailable form of magnesium.
Magnesium Oxide
Magnesium oxideis available over the counter and is commonly used to treatheartburnandindigestion.
It has also been used to correct a magnesium deficiency.
Magnesium oxide may also be used as a laxative and is often used in a clinical setting for constipation.
Compared to other forms of magnesium, magnesium oxide is not considered to be well-absorbed.
Poor bioavailability means that your body may not fully absorb magnesium oxide supplements.
Magnesium Malate
Magnesium malateis a key in of supplement made from magnesium and malic acid (malate).
Some research suggests that low magnesium intake may increase the risk of fibromyalgia.
Magnesium malate has a high bioavailability and is believed to be quickly and easily absorbed after consuming.
It is typically administered intravenously by a healthcare professional.
However, other studies have found adequate bioavailability and absorption of magnesium sulfate.
This is because long-term use of magnesium sulfate may cause bone defects in the fetus.
In one animal study,magnesium tauratesupplementationreduced blood pressurein rats with hypertension.
Other animal research shows that magnesium taurate may help preventcataractsthat can be a result of hypertension.
Magnesium taurate is considered one of the most easily absorbed forms of magnesium.
It’s made from a combination of magnesium and threonic acid.
In animal studies, magnesium L-threonate has also been found to improvememoryand learning.
Magnesium Chloride
Magnesium chloridemay increase dietary magnesium and help treat certain health conditions.
Magnesium chloride has a high bioavailability and is thought to be absorbed more thoroughly than other forms of magnesium.
As a result, some supplement products may not contain the ingredients listed on the label.
Why Magnesium Matters
Magnesium is a mineral essential to your health.
Magnesium is involved in more than 300 reactions in your body that regulate various functions.
Symptoms of hypomagnesemia range from mild to severe and typically depend on how bad the deficiency is.
Initially, you may experience low appetite,nausea, andfatigue.
If a magnesium deficiency worsens, numbness, tingling, muscle cramps,abnormal heart rhythm, andseizuresmay occur.
In severe cases, a magnesium deficiency may result in low levels of the mineralscalciumandpotassium.
Here are factors to consider when choosing.
Your Magnesium Needs
You need different amounts of magnesium throughout your life.
Typically, your magnesium needs increase with age.
The recommended intakes for magnesium are as follows:
People who are pregnant need more magnesium per day.
Purpose
The best choice of magnesium supplement depends on why you’re using it.
Absorption
It’s also important to consider bioavailability (the amount your body absorbs).
Timing
It’s not necessary to take a magnesium supplement at any particular time of day.
Some individuals take magnesium at night before bed, due to its benefits for relaxation and sleep.
Others may need to take magnesium away from specific medications.
The best time for you to take magnesium will depend on your schedule.
Some people may need to take extra precautions when considering using magnesium supplements.
Most people tolerate magnesium supplements well.
Precautions
Magnesium supplements may not be safe for everyone.
People withkidney diseasemay need to avoid using magnesium supplements.
This is because diseased kidneys may be unable to properly clear extra magnesium from the body.
Also consult a provider about using magnesium supplements if you have health conditions or take prescription medications.
There is some evidence that magnesium may interact with:
Other interactions may be possible.
To avoid interactions, tell a healthcare provider about all the medications, herbs, and supplements you use.
Summary
There are several types of magnesium with different potential benefits.
Each jot down of magnesium may also differ in its bioavailability.
Many Americans don’t get enough magnesium through their diet.
In the case of hypomagnesemia, a magnesium supplement may be able to help.
In general, magnesium supplements are considered safe and well-tolerated.
However, side effects are possible.
Additionally, people with certain health conditions or those who take certain medications may need to avoid magnesium supplements.
Talk with a healthcare provider to find out if you should be taking a magnesium supplement.
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