Magnesium exists in various forms, each with unique benefits for specific symptoms and conditions. Examples include magnesium citrate and magnesium glycinate, which can support overall health in different ways, such as improving blood sugar and blood pressure levels or helping reduce anxiety.

As an essential mineral, magnesium plays a critical role in the body by supporting energy production, bone mineral and glucose metabolism, heart rate regulation, stress response, and vitamin D synthesis and activation. Many people in the United States do not meet the recommended daily intake, and supplements can be a convenient way to fill the gap.

Magnesium Citrate
This form is highly bioavailable, meaning the body can absorb it efficiently. It may be particularly useful for individuals dealing with anxiety or osteoporosis. Magnesium citrate is also used to address mild constipation and metabolic syndrome, a group of conditions that includes high blood pressure and high blood sugar. Research shows that taking magnesium citrate daily may help lower blood pressure and HbA1c levels, a marker of long-term blood sugar control, while also increasing vitamin D levels.

Magnesium Glycinate
Made by combining magnesium with the amino acid glycinate, this type is known for its high absorption rate and calming properties. It supports sleep and muscle recovery and may help reduce symptoms of depression. It is generally gentle on the stomach and less likely to cause digestive discomfort compared to other forms. It's important to consult a healthcare provider before using magnesium glycinate for mental health concerns, especially when taking other medications.

Magnesium Acetyl Taurate
Formed from magnesium and the amino acid taurine, this type has shown potential in animal studies for protecting the brain and reducing anxiety. It is quickly absorbed and can cross into the brain to increase magnesium levels in brain tissue, which may help ease anxiety symptoms.

Magnesium L-Threonate
This form is known for its high absorption and retention, making it effective for addressing brain-related concerns. It can help reduce brain inflammation and improve magnesium levels in people with a deficiency. In one study, it helped individuals with advanced cancer manage pain, reduce the need for opioids, and ease opioid-induced constipation.

Other Types of Magnesium
Several other forms of magnesium offer unique benefits:

• Magnesium chloride may help with depression but can cause more digestive side effects.

• Magnesium gluconate has a laxative effect due to its ability to draw water into the intestines.

• Magnesium malate, combined with malic acid, may help relieve pain in conditions like fibromyalgia.

• Magnesium orotate supports heart health by lowering blood pressure, preventing arrhythmias, and protecting nerve function, and is gentle on the digestive system.

• Magnesium oxide is used for stomach discomfort or heartburn but is less easily absorbed and may cause diarrhea.

• Magnesium sulfate, while less bioavailable, is useful for treating low magnesium levels and constipation, among other issues.

If you're considering a magnesium supplement, it's best to consult with a healthcare provider to determine the most suitable form and dosage for your individual health needs.

Do You Need a Magnesium Supplement?
Although true magnesium deficiency is uncommon, many people still fall short of getting enough of this essential nutrient. If your diet lacks magnesium-rich foods like beans, vegetables, and seeds, you might benefit from taking a supplement. Certain health conditions, such as Crohn's disease and celiac disease, or the use of specific medications, can also increase the risk of having low magnesium levels.

Magnesium supplements may be especially helpful for individuals with type 2 diabetes, anxiety, high blood pressure, migraines, or depression. If you're considering magnesium supplementation, it's a good idea to talk to a healthcare provider about the appropriate type and dosage for your needs.

How To Choose the Best Magnesium Supplement for You
If you have difficulty swallowing pills, look for a magnesium supplement in liquid or powdered form for easier intake. Opt for products from reputable brands that use third-party testing to ensure quality and purity. Certifications from organizations like UL, USP, or NSF International can also help ensure you're getting a safe and effective product.

Selecting a form of magnesium with high bioavailability, such as magnesium glycinate or magnesium citrate, can improve absorption and reduce the likelihood of side effects. However, lower-bioavailability types may still be suitable for specific issues, such as constipation.

A Quick Review

Magnesium is an essential nutrient that’s involved in critical processes such as nerve and muscle function and the regulation of blood pressure and blood sugar.

There are a number of forms of magnesium, some of which are better for treating specific health conditions and symptoms than others. What’s more, some forms of magnesium are less bioavailable to the body and more likely to cause gastrointestinal side effects, such as diarrhea.

If you’re unsure of which form of magnesium you should be taking, your healthcare provider can help you select the most appropriate type for your needs.