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What are the different magnesium types?
Written byH&B editorial team
Reviewed byMadalena Vieira Costa
You want magnesium... but is it magnesium glycinate? Or citrate? How about magnesium oxide? With help from our expert nutritionist, here's our easy guide to the types of magnesium
Summary
1Types of magnesium
Magnesium always attaches to another substance. That’s how it makes the different types...
2Are you getting enough magnesium?
Magnesium deficiency isn't always noticeable, so it can be hard to tell if you’re getting enough...
3The final say
Want to see the best results? It's worth taking a few minutes to work out the best kind for you...
You may think magnesium is just one thing, but actually there are loads of different types. Call them your favourite girl band: each has a different personality, but they’re all part of the same fabulous group.
We'll get into the many different types from magnesium citrate to magnesium oxide in a moment - but first, let's see why it’s so important. As H&B nutritionist Madalena Vieira Costa explains, very low magnesium could eventually contribute to, “fatigue, heart issues and osteoporosis.”1,2
Luckily, most people get the magnesium they need from their diet. But it’s worth making sure you pick the most efficient kind for your needs.
What are the different types of magnesium?
Magnesium is a metallic mineral that always attaches to another substance. That’s how it makes the different types.
For example, magnesium combines with oxygen to make magnesium oxide. And magnesium citrate is the result of magnesium binding with citric acid. All these combinations affect how well your body absorbs magnesium and how it works.3,4
Magnesium citrate
Magnesium citrate (sometimes called citric magnesium) is a type of magnesium that has been combined with citric acid. As the name suggests, this acid gives citrus fruits their tangy taste.
You’ll commonly find magnesium citrate in your vitamins and supplements. What makes it so popular is that it may be more easily absorbed than some other types.5
Magnesium citrate is commonly used for magnesium deficiency, but it offers other potential benefits. It’s often used to help short-term constipation as it can have a laxative effect. It shouldn’t be used as a long-term solution however, so speak with your doctor if you have constipation that won’t go away.6
Magnesium oxide
Magnesium oxide is made of magnesium salt and oxygen. It has a white, powdery appearance and is often made into capsules or tablets.7
While it’s not commonly used for magnesium deficiency, magnesium oxide can offer support for mild indigestion, heartburn and sometimes short-term constipation.8
Magnesium glycinate
Magnesium glycinate (and its counterpart magnesium bisglycinate) is formed from magnesium and glycine. Glycine acts as a neurotransmitter (a chemical messenger), sending messages around the body.9
Some people believe magnesium glycinate can support sleep and relaxation. An emerging study found that elderly people who took magnesium fell asleep quicker. Other studies have looked into this too and found promising results. However, most studies have been small so more evidence is needed to determine if magnesium glycinate or any other form of magnesium can be beneficial for sleep.10,11
Magnesium malate
This type of magnesium is formed by combining magnesium with malic acid, which is what gives some fruits their tart flavour.12
Like magnesium citrate, magnesium malate may also be used as a laxative. It's thought to work by helping to draw water into your intestines, which promotes movement of the food in your gut.13
Magnesium sulphate
You’ll probably know this as Epsom salts. They’re created by combining magnesium with sulphuric acid to form small, colourless crystals.
Epsom salts are commonly used in the bath, as they’re thought to help soothe aching muscles.
However, more scientific research is needed to say for sure.
You can find magnesium sulphate in creams, gels and oral supplements too.14
Magnesium chloride
Last up is magnesium chloride. This one’s made by binding magnesium with hydrochloric acid.15
Magnesium chloride is being researched for its potential to support blood sugar levels, sleep quality and mood – however further study is still needed.16
Magnesium chloride is generally taken as a tablet or sold as flakes for the bath, like with Epsom salts.
Are you getting enough magnesium?
Magnesium deficiency isn’t always noticeable, so it can be hard to tell if you’re getting enough.
The NHS recommends that men aged 19-64 get 300mg of magnesium per day and women get 270mg.17
Your intake could roughly look like:
- a banana: 32mg 18
- a cup of skimmed milk: 29.5mg 19
- a baked potato with half a tin of tuna: 76.5mg 20,21
- a serving of cashews (18 nuts): 83mg 22
- 3 squares of 70-85% dark chocolate (30g): 68mg 23
This provides approximately 289mg of magnesium.
The final say
When it comes to magnesium, you have so many options. Some are absorbed easily in the gut, making them better for replenishing your mineral levels. Others work best as creams or gels – great if you want an alternative to tablets. Although note they won’t have the same effect, as topical methods are only applied to the area and won’t penetrate into your bloodstream.
Want to see the best results? It's worth taking a few minutes to work out the best kind for you.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J [Internet]. 2012 Feb [cited 2024 Aug 20]; 5(Suppl 1): i3-i14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/
- NHS. Osteoporosis [Internet]. NHS [reviewed 2022 Oct 13; cited 2024 Aug 20]. Available from: https://www.nhs.uk/conditions/osteoporosis/
- Allen MJ, Sharma S. Magnesium. StatPearls [Internet]. 2023 Feb 20 [cited 2024 Aug 20]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519036/
- Blancquaert L, Vervaet C, Derave W. Predicting and Testing Bioavailabilty of Magnesium Supplements. Nutrients [Internet]. 2019 Jul 20 [cited 2024 Aug 20]; 11(7): 1663. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
- Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res [Internet]. 2003 Sep [cited 2024 Aug 20]; 16(3): 183-91. Available from: https://pubmed.ncbi.nlm.nih.gov/14596323/
- Siegel JD, Di Palma JA. Medical Treatment of Constipation. Clin Colon Rectal Surg [Internet]. 2005 May [cited 2024 Aug 20]; 18(2): 76-80. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2780140/
- PubChem. Magnesium Oxide [Internet]. PubChem [cited 2024 Aug 20]. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-oxide
- Yablon LA, Mauskop A. Magnesium in headache. Magnesium in the Central Nervous System [Internet]. 2011 [cited 2024 Aug 20]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507271/
- Abdul Razak M, Shajahan Begum P, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxid Med Cell Longev [Internet]. 2017 Mar 1 [cited 2024 Aug 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/
- Abbasi B et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med [Internet]. 2012 Dec [cited 2024 Aug 20]; 17(12): 1161-9. Available from: https://pubmed.ncbi.nlm.nih.gov/23853635/
- Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res [Internet]. 2023 Jan [cited 2024 Aug 20]; 201(1): 121-128. Available from: https://pubmed.ncbi.nlm.nih.gov/35184264/
- PubChem. Malic Acid [Internet]. PubChem [cited 2024 Aug 20]. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Malic-acid
- National Institutes of Health (NIH). Magnesium [Internet]. NIH [reviewed 2022 Jun 2; cited 2024 Aug 20]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Gröber U, Werner T, Vormann J, Kisters K. Myth or Reality – Transdermal Magnesium? Nutrients [Internet]. 2017 Jul 28 [cited 2024 Aug 20]; 9(8): 813. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/
- PubChem. Magnesium Chloride [Internet]. PubChem [cited 2024 Aug 20]. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-chloride
- Guerrero-Romero F, Simental-Mendía LE, Hernández-Ronquillo G, Rodriguez-Morán M. Oral magnesium supplementation improves glycaemic status in subjects with prediabetes and hypomagnesaemia: A double-blind placebo-controlled randomized trial. Diabetes & Metabolism [Internet]. 2015 Jun [cited 2024 Aug 20]; 41(3): 202-207. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1262363615000580?via%3Dihub
- NHS. Others – Vitamins and minerals [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Aug 20]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
- US Department of Agriculture (USDA). Bananas, raw [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944
- US Department of Agriculture (USDA). Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/746772
- US Department of Agriculture (USDA). Potatoes, baked, flesh and skin, without salt [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/
- US Department of Agriculture (USDA). Fish, tuna, white, canned in water, drained solids [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175158
- US Department of Agriculture (USDA). Nuts, cashew nuts, raw [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/
- US Department of Agriculture (USDA). Chocolate, dark, 70-85% cacao solids [Internet]. USDA [cited 2024 Aug 20]. Available from:https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273
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