Types of Magnesium Supplements
Updated Aug. 30th, 2024 | Read Time: 6 Minutes | What You Will Learn:
- Elemental vs Molecular Weight
- Types of Magnesium
- Different Types of Magnesium Supplements
- Reader Comments (3)
You may assume all magnesium is the same; however there are actually quite a few types of magnesium supplements.
When shopping for a magnesium supplement, there are a few things to consider.
- Bioavailability: each form offers its own level of absorbability based on its molecular makeup.
- Form: aspartate, bisglycinate, citrate, malate, oxide, sulfate and threonate. Select a form that is best for your health concerns
- Dosage: choose a dose that’s appropriate for your needs. For certain health issues, a therapeutic does (that would be recommended by your healthcare practitioner) may be necessary.
- Format: select a format that suits your preference; capsules, tablets, powder, liquid etc.
Let’s take a more in depth look at all of these qualities.
Elemental vs Molecular Weight
Before we get into the different types of magnesium, here is one of the first things you may see on a bottle of the mineral.
You’ll notice a weight on your supplement package, this weight will refer to either the elemental or molecular weight of the supplement.
What is Elemental Weight?
- The magnesium atoms in a compound
- Refers to the actual weight of the magnesium atoms
- Amount of elemental magnesium will vary depending on the molecule the magnesium is bound to (ie. if it’s bound to citrate, bisglycinate etc).
- In sum, elemental magnesium is the total amount of magnesium in a supplement before it’s attached to another molecule. This weight is important so you know that you’re getting the correct dose of the mineral.
What is Molecular Weight?
Molecular weight refers to the overall weight of the magnesium AND the compound it’s bound to.
Now let's look at some of the molecules that magnesium can be bound to, which are also known as forms of magnesium.
Types of Magnesium
While there are many types of magnesium supplements, there are also many types of magnesium. Magnesium can be attached to a few different molecules, the molecule to which it is attached will determine its effects on your health. Let’s examine the forms of magnesium to determine which one may be right for your needs.
Magnesium Aspartate
Magnesium aspartate is an amino acid chelate, which means it's a combination of magnesium and aspartic acid. Magnesium aspartate is a form of magnesium supplement that is more bioavailable than magnesium oxide and magnesium citrate. Magnesium aspartate can help improve fatigue. In one study with chronic fatigue syndrome patients, the participants showed improved quality of life after taking magnesium aspartate for six weeks. This is likely due to both magnesium and aspartic acid being involved in cellular energy.
Magnesium Bisglycinate
Magnesium bisglycinate is a chelate of magnesium and glycine, which is an amino acid. Practitioners often recommend it because it is easily absorbed. This type of magnesium supplement can help to combat stress and anxiety and promote sleep because glycine, an amino acid found in the brain, has calming properties. This form of magnesium does not cause a laxative action because the amino acid glycine is actively transported through the intestinal wall.
Magnesium Citrate
When magnesium is bonded to citric acid, the resulting compound is called magnesium citrate. Magnesium citrate is used to calm muscles and promote relaxation, and it will provide a mild stool-loosening effect as it is rapidly absorbed in the digestive tract. Magnesium citrate is one of the most common forms of magnesium, and you will find it in many supplements.
Magnesium Malate
Magnesium malate is a blend of magnesium and malic acid, which is a substance naturally found in fruit and wine. Magnesium malate is not as well known or as easy to find as other forms of magnesium. Still, preliminary research has shown that it may be effective for fibromyalgia and other chronic pain conditions.
Magnesium Oxide
Magnesium oxide contains a high amount of magnesium compared to other oxide molecules. This makes it poorly absorbed but useful for its laxative effects. This is why you will often see magnesium oxide in the milk of magnesia, which is a popular remedy for constipation and stomach upset.
Magnesium Sulfate
Magnesium sulfate is absorbed through the skin, which is why it is added to Epsom salts. Epsom salts are used externally in baths for the relaxation of muscles. If you ever have muscle pain or need to relax after a long day, try a warm bath with one cup of Epsom salts dissolved into it.
Magnesium Threonate
Magnesium threonate is an excellent choice for the nervous system, brain, and memory because it's highly absorbable and able to cross the blood-brain barrier. Your blood-brain barrier is found surrounding your brain and is responsible for keeping toxins away from it. Magnesium threonate has been studied in higher doses. One recent study showed a reversal of brain aging at 1000 mg per day.
Different Types of Magnesium Supplements
With so many types of magnesium supplements available, the easiest way to choose the right form of magnesium for you is to be guided by your symptoms and/or goals. Here are some guidelines:
- For sleep, try magnesium bisglycinate or magnesium citrate.
- For stress support, try magnesium bisglycinate.
- For a laxative or stool-loosening supplement, try magnesium oxide.
- For brain health, try magnesium threonate.
- For fibromyalgia and chronic pain conditions, try magnesium malate.
- For PMS symptoms, try magnesium bisglycinate.
- For sore muscles, try magnesium sulphate (Epsom salts) in a bath.
- For heart health, choose magnesium taurate or magnesium orotate.
- For migraines, there is some research on magnesium oxide.
Types of Magnesium Supplements: Dosage
The recommended daily allowance (RDA) of magnesium is up to 420 milligrams per day.
However, most practitioners will recommend taking somewhere between 200 and 800 milligrams of magnesium daily. The happy medium is usually 400–500 milligrams per day, but the dose will depend on the form of magnesium used. For example, magnesium threonate is usually used at higher doses than other forms. A good place to start is 200 milligrams, gradually working up to bowel tolerance.
When to Take Different Types of Magnesium Supplements
The most important thing is that you are taking magnesium every day, as studies showing the benefits of taking magnesium are based on taking the supplement consistently for a while.
When it comes to the timing of your magnesium supplements, the most important factor is taking your magnesium whenever you remember.
That said, it is also worth pointing out that if you are taking magnesium to help you sleep, you will want to ensure that you take it closer to bedtime.
It is also helpful to avoid taking magnesium after a meal, as its mineral buffering effects may reduce your body's production of stomach acid and thus interfere with how you digest food.
What to Know if You're Taking Any Type of Magnesium Supplements
Once you decide the type of magnesium supplement to take, it's good to know a few things about them. Magnesium supplements are generally safe and have been studied for use in a variety of conditions. There are a few things to know before starting to take magnesium:
- Magnesium is one of the few supplements deemed safe to use during pregnancy and breastfeeding.
- Those suffering from kidney disease or on dialysis may have adverse side effect when taking magnesium and should speak to their health care provider beforehand.
- High blood pressure medication (ACE inhibitors) should also speak to their healthcare provider to ensure there aren’t any contraindications.
- Prescriptions for those with osteoporosis may interfere with magnesium supplementation, making neither work how they’re intended.
- Magnesium oxide & citrate are known to have slight laxative effects
- When taking antibiotics alongside a magnesium supplement, it’s advised to take the antibiotics 2 hours before or 4 hours after taking a magnesium supplement.
If you're looking for a way to improve your health, magnesium is an excellent choice. It's one of the most studied nutrients in existence for good reason. It's been shown time and again to be effective at treating everything from anxiety and stress to heart disease. As you learned in this article, there are many different forms of magnesium, and the type that you take will depend on your health conditions and overall health goals.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818067/
