What You Should Know About the Types of Magnesium, According to a Dietitian

Magnesium is a mineral that plays a critical role in over 300 biochemical reactions in the body (5). But different kinds of magnesium provide different benefits. So knowing about the different types of magnesium can come in very handy.

It supports protein synthesis, nerve functioning, blood glucose control, blood pressure regulation, and energy production,” says Daisy Mercer, MyFitnessPal registered dietitian (1). 

But beyond these general benefits, magnesium supplements are gaining popularity for addressing specific wellness goals like promoting better sleep, digestive regularity, and easing muscle tension (1, 6).

If you’re considering a magnesium supplement, there are a few things to know about the different forms. Keep reading to learn if you might benefit from taking a magnesium supplement and how to choose the right type for your needs.

Should You Take A Magnesium Supplement?

Essential for many bodily functions, magnesium is in short supply for many. Data suggests that almost half of adults get inadequate magnesium through food alone (5). So, a supplement could be useful for some. Consult a doctor before adding new vitamins or nutrients to your routine, especially if you have underlying health conditions, are pregnant or nursing, or take medications that may interact. 

People who might not be getting enough magnesium include:

• Older adults (1)
• People with GI diseases like celiac and Crohn’s disease (5)
• People with type 2 diabetes (5)
• People with alcohol dependence (1)
• Athletes (1)
• People taking certain medications (5)

Supplements can be helpful for people with certain health conditions, like:

• Migraines (1)
• Restless Leg Syndrome (1)
• Insomnia and sleep problems (6)
• Muscle tension (1)

That said, taking magnesium supplements when you don’t actually need them isn’t a great idea. Supplementation can lead to side effects like diarrhea, nausea, or an upset stomach, especially if taken in high doses (1). 

And Mercer says you’re unlikely to need a supplement if you consume a balanced diet (5). 

Types of Magnesium

Some forms of magnesium are easier on the digestive system, making them a good choice for promoting relaxation and sleep (6). Others may be harder for your body to absorb, but can be effective for conditions like heartburn (5). 

Here’s a quick overview of six different  types of magnesium, plus the situations they can help target. 

Citrate

• What it’s best for: This form can help relieve occasional constipation (4). It works by drawing water into the intestines and softening stool (4). 
• Additional considerations: Some people are sensitive to magnesium citrate and may experience side effects such as cramping or diarrhea (4). 

Glycinate

• What it’s best for: This type is a popular choice for relaxation and sleep because it combines magnesium with glycine, an amino acid known for its calming effects (6). This may enhance the mineral’s ability to reduce stress and promote restful sleep (6).
• Additional considerations: It’s gentle on the stomach, making it ideal for those who experience digestive issues with other types of magnesium (6). While many forms of magnesium may help with relaxation, anxiety, sleep, and stress, I often suggest magnesium glycinate since it is less likely to cause side effects (6). 

Oxide

• What it’s best for: This one is frequently used to relieve heartburn (5). However, it has lower bioavailability compared to other forms, meaning the body absorbs less of the mineral from this supplement (5).
• Additional considerations: While magnesium oxide is helpful for managing acid reflux, it can have a laxative effect, so it’s not ideal for people who are prone to stomach discomfort (5).

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