11 Types of Magnesium and Their Benefits

If you've ever shopped for a magnesium supplement, you may have noticed you have a lot of options. How do you know which type to choose? And given that 48 percent of U.S. adults don't get enough of this essential mineral from food alone, supplements can indeed be a helpful way to make up the deficit.

When it comes to food sources of magnesium , it's all just magnesium, says Taylor Wallace, PhD , food scientist and CEO of Think Healthy Group, a food science and nutrition consulting firm in Washington, DC. You don't need to worry about getting a different type of magnesium when you eat spinach versus rice , for example.

So, why are there different types of magnesium supplements? Because free magnesium (the magnesium that your body absorbs) must be bound to compounds, such as amino acids, organic acids, and inorganic acids, to stabilize it so it can be turned into a supplement, Dr. Wallace explains.

11 Types of Magnesium and What They Do

Magnesium supplements come in many forms. While some supplement manufacturers may claim one form of magnesium is better than another, those claims are often based on preliminary research on animals. Once absorbed, your body will use most types of magnesium the same way, Dr. Wallace says.

Also worth noting is that while getting magnesium from food may be more convenient than a supplement (since you don't have to buy and remember to take the supplement), there's no real difference when it comes to the benefit your body is getting from that magnesium.

Again, Wallace says: "Your body will break down magnesium and absorb it in the same way."

Still, different types of magnesium supplements impact your body in unique ways, and some are designed for specific purposes. Understanding each type of magnesium can help you make the choice that suits you best.

1. Magnesium Oxide

Magnesium oxide - made of magnesium and oxygen - is by far the most common type of magnesium sold in stores.

"It's cheap and widely available," Wallace says, and often found in tablet or capsule form.

The downside: Magnesium oxide has laxative effects, so only about 2 percent of it is actually absorbed by the body, Wallace says. This can make magnesium oxide potentially helpful for constipation , heartburn , or indigestion but less helpful for boosting your magnesium intake. If you're taking magnesium as a laxative for constipation , magnesium oxide is one type you want to look for.

But if you're taking a magnesium supplement for other health goals, consider another form.

2. Magnesium Citrate

Magnesium citrate is created by binding magnesium with citric acid, a compound that gives citrus fruits their signature tartness.

This combo is well-absorbed by the body, Wallace says. In addition, this form tends to be very cost-effective, so it can be a good choice if you're on a budget, adds Melina Jampolis, MD , a board-certified physician nutrition specialist. You can find magnesium citrate in capsules, as well as in liquid saline solutions that you can drink as a laxative. The liquid laxatives contain far higher doses of magnesium and work as a short-term fix for constipation, prompting a bowel movement within hours. Liquid laxatives are not intended for long-term use.

3. Magnesium Glycinate

Magnesium glycinate is made by combining the mineral with glycine, a nonessential amino acid (an amino acid your body produces on its own).

This type is well-absorbed by the body, Wallace notes, so it may be helpful for boosting your magnesium intake. Moreover, the molecules tend to be smaller than those in other forms of magnesium, which often means the capsules are smaller. If you struggle with swallowing large pills, magnesium glycinate may be a good option, Dr. Jampolis says. However, you can also find the supplement in gummy and powder forms.

Given that glycine plays a role in mental health and has antioxidant properties, some manufacturers claim their magnesium glycinate supplement can boost mood. Some studies support the claim that magnesium may improve depression symptoms. However, more research is needed to determine whether magnesium glycinate supplements are an effective depression treatment.

4. Magnesium Chloride

This is another well-absorbed type of magnesium, says Wallace. It's a magnesium salt made up of chlorine and magnesium.

You can find magnesium chloride in bath soaks (to soothe sore muscles), oral tablets, and liquids (dilute liquids with water and store them in the refrigerator).

5. Magnesium Threonate (Magnesium L-Threonate)

Magnesium threonate - made by combining magnesium with threonate, a metabolite of vitamin C - is a relatively new formulation you can take via capsule, tablet, or powder to increase your magnesium levels.

It's also thought to be effective for stress and mood problems and brain health. For example, one study of 109 healthy adults found that those who took 2 grams (g) of magnesium L-threonate per day for 30 days had significantly improved memory, compared with those who took a placebo.

However, more research is needed to understand if and how magnesium L-threonate benefits health.

6. Magnesium Aspartate

This type of supplement includes magnesium and aspartic acid, a nonessential amino acid.

Magnesium aspartate is well absorbed by the body and is available in powders and capsules.

7. Magnesium Lactate

Magnesium lactate is a combination of magnesium and lactic acid, a type of alpha hydroxy acid that is naturally made in your muscles and used in many of the body's chemical processes.

This supplement may be a good option for people with sensitive stomachs who have experienced gastrointestinal side effects from other magnesium supplements. For example, research on a specific supplement containing magnesium lactate found that this form is easily absorbed by the body and led to fewer digestive side effects than other magnesium supplements.

You can find this supplement in capsule form.

8. Magnesium Sulfate

You may recognize magnesium sulfate by another name: Epsom salt. The supplement is available in powder or crystal form and can be used externally to soak sore muscles or internally to relieve short-term constipation.

Be sure to check with your doctor before ingesting magnesium sulfate and follow their dosing recommendations.

9. Magnesium Malate

This form includes magnesium attached to malic acid, a type of acid found in fruits.

Research suggests that malate absorbs more easily than compounds in other magnesium supplements, including sulfate, oxide, taurate, and citrate. However, the study was done on rats, so the outcomes may differ in humans.

This supplement is available in powder, tablet, and capsule form.

10. Magnesium Taurate

This compound contains magnesium and taurine, an amino acid you get from meat and fish.

Taurine is often found in magnesium supplements designed for heart health . Still, more research is needed to determine whether it offers heart health benefits, particularly in humans.

In addition, research suggests that magnesium concentrations in the brain are highest when taurine is involved, but this finding is based on animal studies and may not apply to humans.

You can find this supplement in capsule and tablet form.

11. Magnesium Orotate

Magnesium with orotic acid (an organic compound found in dairy that helps create DNA and RNA synthesis) creates magnesium orotate.

This type of magnesium supplement is being studied for its effects on the gut microbiome (the bacteria and other microorganisms inside the body) as a potential treatment for people who have both gastrointestinal and psychiatric disorders, such as anxiety and depression.

Still, more research is needed to determine if this is a perk of magnesium orotate.

Choose between capsules, tablets, and powder.

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