Which form of magnesium should you take?

Magnesium is an essential mineral involved in hundreds of enzymatic processes in the body, including energy production, muscle function, and blood pressure regulation.¹ Despite its importance, research suggests that a large portion of the population does not meet recommended magnesium intake levels.

Magnesium deficiency has been associated with several health concerns, which is why supplementation is commonly considered. However, not all magnesium supplements are the same. Different forms interact with the body in different ways, making form selection just as important as dosage.

This article explains what magnesium is, why it matters, the most common forms available, and how to choose the one that best fits your needs.

What Is Magnesium?

Magnesium is the fourth most abundant mineral in the human body and one of the seven macrominerals, meaning the body requires it in relatively large amounts.

It is naturally found in foods such as:

• Pumpkin seeds

• Almonds and cashews

• Spinach

• Beans

• Peanut butter

• Avocados

• Potatoes

• Rice

• Yogurt

• Fortified cereals

• Fish like salmon and halibut

Why Is Magnesium Important?

Magnesium supports normal energy metabolism, muscle and nerve function, and metabolic processes such as sleep regulation.

Low magnesium levels have been associated with migraines, mood disorders, insulin resistance, cardiovascular concerns, and neurological conditions.² When magnesium intake is low, the body attempts to conserve it by increasing absorption and reducing excretion.

Which Form of Magnesium Should You Take?

All magnesium supplements help support magnesium levels, but each form behaves differently in the body. Some are gentler on digestion, some are commonly used for relaxation or sleep support, and others are known for their laxative effects.

Below is a simplified guide to commonly used forms.

Magnesium L-Threonate

Magnesium L-threonate is known for its ability to cross the blood-brain barrier and increase magnesium levels in the brain.³ It is often discussed in relation to cognitive support and neurological health.⁴

This form is typically more expensive and provides less elemental magnesium, so it is often combined with other forms.

Magnesium Glycinate

Magnesium glycinate is a chelated form bound to the amino acid glycine. It is well absorbed and generally easy on the digestive system.

It is commonly chosen by individuals looking for a magnesium form that supports relaxation and sleep without a laxative effect.

Magnesium Taurate

Magnesium taurate combines magnesium with taurine, an amino acid involved in metabolic processes.

This form has been studied for its potential role in supporting blood sugar balance, cardiovascular function, and migraine prevention, though more human research is still needed.⁵⁻⁸

Magnesium Malate

Magnesium malate combines magnesium with malic acid and is well absorbed.

It is often discussed in relation to muscle discomfort, fatigue, and fibromyalgia, though research is ongoing.⁹ It does not typically cause digestive upset.

Magnesium Citrate

Magnesium citrate is a widely used and well-absorbed form, but it commonly has a laxative effect.

It is often used to support magnesium intake or relieve occasional constipation. Claims related to mood support are still under investigation.¹⁰

Magnesium Oxide

Magnesium oxide contains a high percentage of elemental magnesium but is poorly absorbed.

It is commonly used for constipation relief and occasionally for heartburn or headaches.¹¹

Magnesium Orotate

Magnesium orotate combines magnesium with orotic acid and is well absorbed without a laxative effect.

It has been studied for cardiovascular and cellular energy support, though research is still developing.¹² This form is typically more expensive.

Check out the "cheat sheet" below which you can reference in your search for the perfect form for you, and if you're searching for a supplement that combines 4 of the best forms so you can experience a combination of benefits, check out the Why Not Natural magnesium here.

How Much Magnesium Should You Take?

Recommended daily intake varies by age and sex. In general:

• Adult women. 320 mg per day

• Adult men. 420 mg per day

(Full reference chart below.)¹³

Excess magnesium from supplements may cause digestive discomfort such as diarrhea. High-dose supplementation should only be done under medical supervision.

How to Support Magnesium Absorption

To help your body properly absorb magnesium:

• Avoid taking high-dose zinc supplements at the same time

• Take vitamin D during the day

• Avoid calcium supplements or calcium-rich foods within two hours

• Consider pairing magnesium with vitamin B6

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Resources

(1)The Importance of Magnesium in Clinical HealthcareGerry K Schwalfenberg,Stephen J Genuishttps://pubmed.ncbi.nlm.nih.gov/29093983/
(2)Magnesium in Prevention and TherapyUwe Gröber,Joachim Schmidt,Klaus Kistershttps://pubmed.ncbi.nlm.nih.gov/26404370/
(3)New paradigms for treatment-resistant depressionCarlos Zarate,Ronald S Duman,Guosong Liu,Simone Sartori,Jorge Quiroz,Harald Murckhttps://pubmed.ncbi.nlm.nih.gov/23876043/
(4)Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older AdultsGuosong Liu,Jason G Weinger,Zhong-Lin Lu,Feng Xue,Safa Sadeghpourhttps://pubmed.ncbi.nlm.nih.gov/26519439/
(5)The Relationship between Plasma Taurine Levels and Diabetic ComplicationsDuygu Sak et al.https://pubmed.ncbi.nlm.nih.gov/30862074/
(6)The Effects of Oral Magnesium Supplementation on Glycemic ResponseWafaa A ELDerawi et al.https://pubmed.ncbi.nlm.nih.gov/30587761/
(7)Magnesium taurate attenuates progression of hypertensionParikshit Shrivastava et al.https://pubmed.ncbi.nlm.nih.gov/30963046/
(8)Magnesium taurate and fish oil for prevention of migraineM F McCartyhttps://pubmed.ncbi.nlm.nih.gov/8961243/
(9)Magnesium and malic acid supplement for fibromyalgiaIsadora Ferreira et al.https://pubmed.ncbi.nlm.nih.gov/31150373/
(10)The Role of Magnesium in Neurological DisordersAnna E Kirkland et al.https://pubmed.ncbi.nlm.nih.gov/29882776/
(11)Magnesium Oxide - PubChemhttps://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-oxide
(12)Magnesium orotate. Experimental and clinical evidenceH G Classenhttps://pubmed.ncbi.nlm.nih.gov/16366126/
(13)NIH Magnesium Fact Sheethttps://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2

Disclaimer
The statements in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please check with a doctor before starting any new supplement and to ensure the advice in this article is right for you