Types of Magnesium: Benefits, side effects, and differences

This article looks at the different types of magnesium, their pros and cons, and how people can choose between them.

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However, some people need extra help getting enough magnesium. Choosing the right magnesium supplement can help boost levels of this nutrient and may help with various medical conditions.

Magnesium is one of the most common minerals in the body. It plays a role in over over 600 metabolic reactions, including energy production, protein formation, and blood pressure regulation.

Different types of magnesium supplements carry different reported effects and benefits. For example, some research suggests magnesium taurate may help lower blood pressure, and magnesium citrate may be useful for constipation.

A person should seek the advice of a doctor or dietitian before trying a magnesium supplement.

Each type of magnesium has different properties. They can vary in terms of their:

There are many types of magnesium present in dietary supplements and food products. These include:

The following types of magnesium are popular as general dietary supplements:

Magnesium glycinate

Magnesium glycinate is a compound of magnesium and glycine, an amino acid.

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Older research on magnesium glycine indicates that people tolerate it well and that it causes minimal side effects. This means it may be a good option for people who require higher doses of this nutrient or who experience side effects when using other types of magnesium.

Magnesium lactate

This type of magnesium is a compound of magnesium and lactic acid. According to a analysis, there is evidence that magnesium lactate absorbs in the gut easily.

Magnesium malate

This type of magnesium is a compound of magnesium and malic acid. Some evidence suggests that it is highly bioavailable and that people tolerate it well.

A animal study found that, out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose. This may also be true of humans, but human trials are necessary to confirm this.

A study in humans reported that a supplement containing a combination of magnesium malate and several vitamins caused few digestive side effects.

Magnesium citrate

Magnesium citrate is a popular form of magnesium. It is often an ingredient in supplements and appears easier for the body to absorb than other forms.

An older study of 46 adults found magnesium citrate absorbed better than magnesium oxide and magnesium chelate.

However, magnesium citrate is also a treatment for constipation. For some people, this may mean it causes unwanted digestive side effects, such as diarrhea.

Learn about magnesium citrate for constipation.

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