Which magnesium supplement is best for you?

The popularity of magnesium supplements is on the rise. From oxides to glycinates and powders to pills, there’s an array of options for people wanting to up their magnesium levels. 

If you’re wondering if you need more magnesium, but are confused by all the different choices, read on. 

This article explains:

• What is a magnesium supplement good for?
• Organic vs. inorganic magnesium salts
• Types of magnesium:
  • Magnesium glycinate
  • Magnesium citrate
  • Magnesium sulphate
  • Magnesium oxide
  • Magnesium malate
  • Magnesium chloride
• Which magnesium supplement is best?

What is a magnesium supplement good for?

 

The goal of any magnesium supplement is to increase magnesium levels in the body. Two key considerations when choosing a magnesium supplement are absorption and bioavailability:

• Absorption – how easily a nutrient can be taken in by the body
• Bioavailability – how easily your body can use the nutrient 

Since your body can’t absorb pure magnesium, magnesium supplements are typically produced in a type of compound known as salt. 

Now, here’s the technical (but interesting) part. 

Magnesium salts are made up of positively charged magnesium ions (cations) and negatively charged molecules (anions). When dissolved or broken down in the body, these salts release magnesium ions, which the body uses in essential processes.

The difference between the magnesium supplements you see in the shops is the anion.

Different anions give magnesium supplements different properties. This allows manufacturers to tweak absorption and bioavailability, and theoretically even add unique properties. 

Organic vs. inorganic magnesium salts

 

A simple way to categorise magnesium salts (and therefore supplements) is as organic or inorganic. This categorisation refers to the type of anion in the supplement. 

• Organic - the negative ion is a carbon-based molecule that is produced in nature (this can be things like citric acid, lactic acid, or amino acids)
• Inorganic - the negative ion can be a molecule such as oxygen or sulphuric acid 
  Organic salts, like magnesium citrate or malate, are gentler on the stomach, making them ideal for people with sensitive digestion [1]. 

Amino acids are essential building blocks of life. Because these supplements often feature amino acids as the anion part, the body recognises them more. This improves absorption and boosts bioavailability, ensuring the magnesium gets to where it’s needed most.

Organic supplements are seeing a lot of growth in the nutraceutical industry at the moment, as supplement manufacturers look for new ingredients to set their products apart from the rest.

The anion is also thought to contribute to other properties. For example, taurine is an amino acid with roles in the heart and brain, so magnesium supplements made with taurine have been reported to provide cardiovascular benefits.

Inorganic salts, such as magnesium oxide, would provide you with high concentrations of magnesium but have a low bioavailability. The high concentration of insoluble magnesium makes gastrointestinal issues more likely. These supplements are best used as a laxative. 

Different types of magnesium:

 

Now we understand the makeup of magnesium supplements, we can take a closer look at some common types you’ve probably seen on the shelves. 

1. Magnesium glycinate

If you’re looking for magnesium supplements to help you sleep, you may have come across magnesium glycinate. Also known as magnesium bisglycinate, it’s one of the more popular supplements at the moment, with influencers across social media reporting better sleep and reduced anxiety [2].

Magnesium glycinate is made of magnesium and glycine, an amino acid. Glycine has many uses in the body, including the regulation of serotonin, and is the main building block for collagen which plays structural roles within the body. 

The glycine component is said to further enhance the calming effects of magnesium, making it an excellent choice for those seeking mental relaxation and restful sleep.

Although claims of sleep benefits of magnesium glycinate are based on limited studies, magnesium glycinate stands out for its higher absorption and gentler effect on the stomach.

2. Magnesium citrate

Magnesium citrate is made up of citric acid and magnesium. Citric acid is a naturally occurring substance, so this supplement has excellent bioavailability. This form of magnesium dissolves easily in water so can be used in powders, capsules or liquid formulations. It’s most commonly found in multivitamins.

Magnesium citrate is good for occasional constipation, drawing water into the intestine to soften stools and making it easier to have a bowel movement. It also helps with a magnesium deficiency.

3. Magnesium sulphate

Have you ever used Epsom bath salts? They are a remedy for muscle soreness and stress. They've been used for hundreds of years. Well, they're a magnesium salt!

Magnesium sulphate is the chemical name and they are an inorganic supplement. When dissolved in the water, magnesium ions are released and it's thought that the open magnesium is absorbed through the skin. Despite this being an age-old remedy, there is limited evidence for magnesium absorption through the skin. However, the effect of a soothing hot bath is undeniable.

As magnesium sulphate is an inorganic supplement, it's quite harsh on the stomach. This means when ingested it has intense laxative properties and is often used before surgery to empty the bowel.

4. Magnesium oxide

One of the most common and cost-effective forms, magnesium oxide is an inorganic salt of magnesium made of ionic magnesium and oxygen. You may have heard of it as Milk of Magnesia.

While it contains a high magnesium concentration, magnesium oxide’s low bioavailability makes it less effective for treating magnesium deficiencies. It’s more likely to cause gastrointestinal issues, but this means it makes a good laxative. 

Magnesium oxide is also believed to play a role in migraine reduction. Some studies have shown migraine sufferers are often magnesium deficient. 

While this topic has been researched quite thoroughly, the outcomes are mixed — in some cases, magnesium oxide made no difference compared to a placebo, and in others, the number of days of migraines was reduced [3,4]. 

You can see how your nutrition may be affecting your health with a Nutrition Blood Test.

5. Magnesium malate

If you’re looking for magnesium supplements for muscle function, you may have come across magnesium malate. 

Malic acid is present in apples, cherries, and pears. It plays an important role in creating ATP, a compound essential for giving cells energy.

Magnesium malate has the potential to manage muscle pain and fatigue in fibromyalgia and chronic fatigue syndrome and help with general post-workout recovery. In some cases, it is also used to try to prevent migraines, although more research is needed. 

6. Magnesium chloride

Magnesium chloride is an inorganic combination of magnesium and chloride. It’s a common ingredient in magnesium creams. A quick Google search returns pages of beautifully packaged creams, gels, and body butter promising relief and relaxation.

But do magnesium creams work?

Well, it turns out transdermal magnesium (that is, magnesium absorbed through the skin) while good in theory, is a bit more complicated than a nicely packaged body butter.

The whole point of skin is to act as a barrier. Getting minerals through your skin to the bloodstream takes some work. Topical magnesium studies tend to be performed on animals, and these showed that magnesium absorption through the skin was difficult.

The studies on humans were performed on a group too small to make any statistically valid results [5]. So, while scientifically speaking it is uncertain if the magnesium in the creams will make you more relaxed, practising a little self-care can go a long way. 

Which magnesium supplement is best?

 

You should be able to get all your magnesium without supplements by eating foods.

Four ways to increase magnesium without a supplement:

1. Nuts and seeds, especially pumpkin and chia seeds
2. Legumes such as kidney beans, edamame beans and black beans
3. Dark chocolate—yes that’s right, chocolate can be good for you! Just aim for the highest percentage of cocoa you can enjoy
4. Leafy greens including kale, spinach and collard greens

What are magnesium supplements best for?

Magnesium supplements are great for when you need a little boost, but many health claims require a bit more research. With that in mind, here is a summary of which magnesium supplement is best.

Best for:

• Sleep: Magnesium glycinate
• General health: Magnesium glycinate or citrate
• Cognitive function: Magnesium threonate 
• Migraine relief: Magnesium oxide
• Energy and muscle pain: Magnesium malate
• Constipation: Magnesium citrate or oxide
• Topical use: Magnesium chloride or sulfate (though poorly absorbed)

When choosing a magnesium supplement, organic forms are gentler on the stomach, while inorganic ones can offer laxative effects.

Most magnesium supplements will be helpful in preventing a magnesium deficiency. If you’re worried you might have a magnesium deficiency, you can try a Magnesium (Serum) Blood Test.

Are magnesium supplements worth it?

 

Although magnesium is trending, it’s not a new supplement. 

And the general consensus is that more research is needed on humans to determine whether magnesium lives up to its miraculous claims [6]. 

The one thing magnesium supplements can help with? Magnesium deficiency. 

If you’re worried your magnesium levels aren’t what they should be, or want a deeper insight into your health in general, you can try our Advanced Well Man Blood Test or our Advanced Well Woman Blood Test.

 

---

 

References

1. Pardo MR, Garicano Vilar E, San Mauro Martín I, Camina Martín MA. Bioavailability of magnesium food supplements: A systematic review. Nutrition. 2021;89: 111294. doi:10.1016/j.nut.2021.111294
2. Why everyone is suddenly taking magnesium – and the truth about whether it works. In: The Independent [Internet]. 13 Nov 2024 [cited 24 Dec 2024]. Available: https://www.independent.co.uk/life-style/magnesium-glycinate-supplements-sleep-anxiety-b2629554.html
3. Dolati S, Rikhtegar R, Mehdizadeh A, Yousefi M. The Role of Magnesium in Pathophysiology and Migraine Treatment. Biol Trace Elem Res. 2020;196: 375–383. doi:10.1007/s12011-019-01931-z
4. von Luckner A, Riederer F. Magnesium in Migraine Prophylaxis—Is There an Evidence-Based Rationale? A Systematic Review. Headache J Head Face Pain. 2018;58: 199–209. doi:10.1111/head.13217
5. Kass L, Rosanoff A, Tanner A, Sullivan K, McAuley W, Plesset M. Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PLoS ONE. 2017;12: e0174817. doi:10.1371/journal.pone.0174817
6. Gröber U, Werner T, Vormann J, Kisters K. Myth or Reality—Transdermal Magnesium? Nutrients. 2017;9: 813. doi:10.3390/nu9080813