How To Pick The Right Magnesium Supplement
Pros and Cons of Each Formulation Explained
It’s the fourth most abundant mineral in the human body and is involved in over 300 metabolic reactions. Magnesium is a nutrient that’s shown to have a range of different health benefits including regulation of blood pressure, energy production, muscle contraction, lowering blood sugar level and preventing cognitive decline. They also greatly contribute to cellular and enzyme function within the body.
Many clinical studies have demonstrated its importance in the prevention of heart disease, type 2 diabetes, mood disorders and even the frequency and occurrence of migraines. There is also some evidence to support its dietary use in helping Alzheimer’s disease, dementia, and has proven to be effective in treating irritable bowel syndrome (IBS), premenstrual syndrome (PMS) and as an adjunct for fibromyalgia, and sometimes for migraines.
Additionally, it assists in the activation of vitamin D by being a co-factor for all the enzymatic reactions involved in its processing in the liver and kidneys.
Magnesium is also directly involved in the promotion of calcium absorption, through the active transport of it along with potassium ions across multiple cell membranes and influencing the maintenance and growth of bones by also aiding phosphate homeostasis.
Therefore, its crucial for vitamin D and calcium supplementation, making it a useful tool in treating osteoarthritis, especially when combined with vitamin K2.
This vital mineral is found in varying amounts in certain foods including but certainly not limited to leafy vegetables, most notably spinach, nuts and legumes, pumpkin seeds and lima beans.
Despite its natural presence through diet however, studies show that up to two-thirds of the western population aren’t hitting their recommended daily intake which is just over 300–400 mg of daily elemental magnesium for women and men, respectively.
As a result, its often necessary to boost magnesium levels in the body by taking dietary supplements to prevent deficiencies and to support numerous health conditions.
Needless to say, buying a magnesium supplement can at times be confusing due to the large selection of different formulations commonly sold on the market. The decision is made even more difficult when one becomes more familiarized with the pros and cons of each type of magnesium, including its potential side effects and best-suited applications in both clinical and supplementary use.
In order to determine which magnesium formulation is right for your personal needs, we’ll be looking at several commonly used preparations of the mineral and their specific characteristics when it comes to supplemental intake and practical use.
Firstly, its important to note the importance of looking into magnesium chelates when looking at the more ideal types of formulations of this under-recognized mineral and its therapeutic effects on the body and mind.
In a chelated formulation, elemental magnesium is combined with a specific amino acid, which are the building blocks of protein in the body. Amino acids are typically capable of negating some of the potential side effects associated with supplemental magnesium intake, enhance absorption and typically produce additional health benefits relative to the amino acid used in the combination.
The majority of the formulations discussed here will involve such types of magnesium supplements and in their absence, some of the pros and cons associated with the ones that don’t have this characteristic will also be highlighted.
Note: This list is not in any particular order.
1. Magnesium Citrate
This magnesium formulation has magnesium (elemental) bound to citric acid which is commonly found in citrus fruits giving it its tangy/sour taste. Studies have shown that this is one of the most bioavailable forms of magnesium, making it a suitable option for those with magnesium deficiencies.
Another common application for this formulation is its ability to help constipation by increasing the volume of water in the colon via its tissues, by a process known as osmosis. The magnesium is able to reach the small intestine and attract enough water to induce the need for defecation.
These mild and dose dependent laxative effects make this formulation suitable for those suffering from IBS and constipation and is best taken on an empty stomach.
Magnesium citrate has demonstrated a superiority in its absorption over magnesium oxide in countless studies.
PROS:
- Most studies show it can have a bioavailability ranging up to 90%, making it a great option for magnesium deficiency due to its high absorption and a lower elemental magnesium dose that’s required.
- Higher doses can provide laxative effects which is a desired effect for many people.
- Has useful muscle relaxant properties at lower doses than many other formulations, helping with muscle cramps, especially in the legs.
CONS:
- One of the most likely forms to cause upset stomach and diarrhoea.
- May not be the most suitable form for treating anxiety and insomnia
- Less likely to be helpful in treating cognitive disorders or for performance enhancing effects.
2. Magnesium Glycinate
This formulation of magnesium has the elemental magnesium bounded to glycine, which itself is an amino acid known for its calming properties.
This is a great option for those who need relief from anxiety, stress or insomnia. It offers powerful muscle relaxant effects and has a calming action on the body, both physically and mentally.
This form is likely more capable of crossing the blood brain barrier than most of the others, meaning it has a higher therapeutic potential for cognitive function and disorders relating to anxiety in particular.
It can relief restless leg syndrome (RLS), improve sleep quality, reduce stress and anxiety, and is associated with a lower likelihood of gastrointestinal side effects.
PROS:
- Ideal for reducing stress, anxiety, and improving sleep quality.
- Powerful calming effects on the mind and body through its synergy with glycine.
- Has been reported to have a very low relative risk of laxative action and side effects including diarrhoea.
- Has a relatively good bioavailability and may be helpful in treating RLS.
CONS:
- Can be sedating for some people, making it less ideal for day time use.
- It may have an additive effect when combined with other herbal or pharmaceutical sedatives, especially when used at higher doses or in the elderly population.
- Not ideal for use in fibromyalgia, as a laxative, as a nootropic or for cognitive decline.
3. Magnesium Taurate
This formulation contains the organic compound taurine, which is capable of crossing the blood brain barrier.
Some studies show that taurine may exert some of its anxiolytic effects by activating the glycine receptor, and may additionally help protect against glutamate excitotoxicity, calcium homeostasis and recovery from osmotic shock.
This form of magnesium is likely helpful for promoting and regulating healthy blood sugar levels. It may have some calmative effects primarily due to the taurine itself.
More importantly, the combination of the two compounds is highly beneficial for lowering blood pressure and is great for cardiovascular health and prevention of heart disease.
PROS:
Ideal option for lowering blood pressure, blood sugar levels and cardiovascular health.
In at least one study, its shown to help those with pre-existing heart conditions to exercise for a longer and further.
Taurine itself has been heavily researched in being a potential compound for reducing some forms of insulin resistance.
Has a mild effect on anxiety and is especially useful in its somatic symptoms.
CONS:
- Bioavailability is not as well-known as some of the other formulations.
- Lacks significant muscle relaxant properties.
- Not ideal for treating cognitive disorders, anxiety or insomnia.
- May be less suitable for those with already low blood sugar levels, low blood pressure or muscular pain.
4. Magnesium L-Threonate
This is a formulation consisting of elemental magnesium forming a salt after being combined with threonic acid. This is a water soluble compound which is typically derived from the metabolic breakdown of vitamin C.
It offers one of the most well-absorbed types of magnesium and is likely the best candidate for increasing magnesium levels in the brain.
This is due to the formulation’s ability to easily cross the blood brain barrier, making it a useful option for promoting brain health, treating age-related disorders affecting memory loss, depression and even certain psychiatric disorders.
For boosting brain function and enhancing memory and reducing cognitive decline, it can be especially useful when used in conjunction with other key supplements including synergistic compounds like high dose vitamin C.
Many also find benefits with complimentary combinations aimed at boosting cognitive function like brahmi, ginkgo, curcumin (certain formulations) and omega 3 fatty acids, especially from krill oil for its additional cognitive benefits extending beyond its EPA and DHA content.
Furthermore, its been shown that maintaining a near perfect intake balance of omega 6 fatty acids are ideal for general wellbeing. In particular, omega 6 intake should not be higher than omega 3 intake, whereas the reverse whilst still not ideal, is still more likely to promote health benefits.
PROS:
- Has the highest therapeutic potential for nootropic value and promoting brain health.
- It’s a readily bioavailable formulation which easily crosses the BBB and improving cognitive function, brain disorders including depression and certain psychiatric conditions such as dementia.
- May improve memory and learning abilities.
- More effective than other formulations for increasing magnesium levels in the brain.
CONS:
- Has a relatively low efficacy for treating muscular contraction, pain and insomnia.
- It doesn’t possess a significant anxiolytic and/or sedative effects.
- Its not as useful for laxative properties or for when increased magnesium levels in areas others than the brain is desired.
- Little to no evidence to suggest its use in the treatment or prevention of fibromyalgia, RLS, IBS or migraines.
5. Magnesium Oxide
Magnesium oxide is a formulation in which organic magnesium is combined with with oxygen. Since our bodies are abundant in water, this form is metabolized into magnesium chloride in the body.
This is a poorly absorbed type of magnesium supplement which is one of the least ideal versions of the mineral for improving magnesium deficiency. Its one of the cheapest forms of magnesium in terms of commercial manufacturing.
It also offers very little relative benefit at typical doses for those looking for muscular relaxation, alleviating anxiety and stress, treating insomnia, or those interested in the cognitive benefits of magnesium.
Despite these potential negatives, this is a great option for those looking to treat heartburn and indigestion due to excess stomach acid, since magnesium chloride, consisting of magnesium salt and chlorine is considered weakly basic and is capable of neutralizing excess acid.
Additionally, the use of magnesium chloride rather than oxide, has shown to be the best formulation for topical applications such as in magnesium oil or lotion form to help with targeted topical applications in assisting with soreness or muscular pain.
Its also considered to be a laxative at higher doses which can cause symptoms including diarrhoea. These laxative properties are sometimes sought after, and may be more suitable than some of the others for treating migraines.
PROS:
- Great option for treating GERD and digestive issues relating to excess stomach acid.
- Works well as a laxative at higher doses.
- Suitable for people who don’t want to significantly raise their magnesium levels.
- Practically free from sedative, muscle relaxant, anxiolytic, or even mildly psychoactive effects. (Sometimes this is desired)
- Magnesium chloride is superior to all others for topical applications and use in target-specific muscular pain management
CONS:
- A poor option for those wanting to treat magnesium deficiency.
- Lacks significant benefits for muscular cramps, RLS, and insomnia.
- Offers very little sedative, anxiolytic, mood lifting or cognitive enhancing effects.
- Higher doses will have laxative effects, potentially causing diarrhoea.
6. Magnesium Aspartate
This is thought to be a relatively high bioavailable form of magnesium which is thought to be found organically in plants, animals, sugar cane and sugar beets. Magnesium is bounded to aspartic acid here.
Aspartate itself is a vitamin-like amino acid compound. When combined with minerals like elemental magnesium (as well as potassium, iron or manganese) it can significantly increase their absorption by the body.
There’s some low quality evidence that shows this form may potentially reverse some of the brain damage caused by liver cirrhosis, when administered intravenously.
Low quality evidence suggests it may be helpful in improving athletic performance but there’s also some early animal studies that indicate aspartate may be negatively linked with impacting memory and learning.
This formulation also lacks relative benefits for muscle relaxation, lowering blood pressure and sugar levels, treating cognitive decline, and in relieving symptoms of stress, anxiety and insomnia.
Its a less-preferred option in general can in those using it for treating magnesium deficiency, it generally needs to be taken in several tablets throughout the day. The higher doses used may have some laxative effects and mild digestion issues in some people.
PROS:
- Lower risk of laxative effects, even at higher doses, relative to many other forms of magnesium.
- Shown to be well-absorbed and highly bioavailable.
- Effective for treating magnesium deficiency in those who may be sensitive to other forms or whom already experience a high frequency of diarrhoea.
- Some low quality evidence suggests it may enhance athletic performance and in treating brain damage caused by liver cirrhosis.
CONS:
- Its dose relative to the amount of elemental magnesium is high, requiring high doses and multiple dosing throughout the day, in the treatment of magnesium deficiency.
- Offers little value over other forms when used for muscle relaxation, cramps, stress or anxiety, fibromyalgia, migraines, in treating GERD and digestive issues.
- Preliminary, animal studies show that aspartate may be associated with the destruction of brain cells and the impairment of memory and learning.
- Likely the least nootropic/cognitive enhancing formulation of magnesium.
7. Magnesium Malate
In this form, magnesium is bound to malic acid commonly found in fruits like oranges to make it a highly absorbed form of magnesium. It’s also the component that gives apples their mildly sour taste.
There’s some evidence that shows this particular formulation may have some advantages over other forms in the treatment of fibromyalgia and muscular pain.
Its relatively potent ability to relax tense muscles or cramps makes it a suitable option for muscular pain management.
It’s also associated with a good absorption by the digestive tract whilst being gentler on the stomach and lower incidence of causing laxative effects than oxide and citrate formulations as two examples.
Malate itself, has various health benefits including promotion of cellular energy production, detoxing from toxic metals like aluminium and their chelation in the body, as well as lowering fatigue and increasing natural energy levels.
Interestingly, there’s also some early research suggesting the potential for using magnesium malate in helping with symptoms of chronic fatigue syndrome, as well as increasing magnesium levels in the body.
PROS:
- Has the most evidence-based research for use in the treatment of fibromyalgia, muscular pain and possibly chronic fatigue syndrome.
- Very gentle on the stomach compared to many other forms.
- Well-absorbed by the digestive tract
- Good for those who prefer a more activating magnesium supplement over significantly more sedative forms like glycinate.
CONS:
- Doesn’t readily cross the blood brain barrier.
- Hasn’t shown to be as effective as some other forms for treating blood pressure, stress, anxiety and sedative purposes.
- Can potentially still cause laxative effects when used at supra-therapeutic doses.
- Typically more expensive than many other forms of magnesium, especially in comparison to magnesium oxide.
8. Magnesium Orotate
Magnesium orotate consists of magnesium and orotic acid. This is a naturally-occurring substance involved in the body’s natural construction of genetic material including DNA.
Easily absorbed and lacking any significant laxative effects, this is the form of magnesium that’s well known for its use by athletes and those wanting to promote heart health.
Orotic acid has a direct influence on cellular energy production and has shown promise for healthy blood vessel tissues.
Despite good absorption, its dosing makes it less suitable for use in magnesium deficiency.
It demonstrated a superiority over placebo in one preliminary human study for symptom management and survival in those with severe congestive heart failure.
As one of the most expensive forms of magnesium on the market, the cost is justified for people such as competitive athletes and people seeking the best option for both the treatment, as well as prevention of cardiovascular disease.
PROS:
- One of the best magnesium formulations for promotion of heart health and cellular energy production.
- A great option for those willing to spend more for potentially gaining additional enhanced athletic performance and healthy vessel tissues.
- One of the most activating magnesium types, similarly to forms such as L-Threonate.
- A possible advantage over others in those with cardiovascular disease.
CONS:
- Comparatively more expensive than other forms.
- Not ideal for those wanting optimal muscle relaxant or sedative effects.
- Has not shown to significantly cross the blood brain barrier. Therefore, it’s less suitable for cognitive benefits or disorders.
- Not the best option for migraines, fibromyalgia, pain, GERD, or use as a laxative.
- Not ideal for use in treating magnesium deficiency.
9. Magnesium Lactate
In this relatively less common formulation, magnesium is combined with lactic acid.
This compound is often known through its use a food additive to regulate acidity, flavouring or for preservative purposes.
Whilst this form is fairly well-absorbed and gentler than almost every other formulation on the stomach, very high doses are often required for using it for magnesium deficiency.
Having said that. high doses are not associated with the laxative effects of common forms and the characteristics of this combination is suitable for those who are sensitive to other forms of magnesium supplements.
This format has a statistically lower incidence of causing digestive side effects compared to placebo, even in higher doses. This is especially the case for slow-release formulations which gradually release relatively high doses of magnesium over a period of several hours.
There’s no evidence to show any superiority in other areas of use, other than in sensitive individuals and those who need to take very high doses of magnesium without bothersome side effects produced by other forms of the mineral in supplement form.
PROS:
- Low incidence of gastrointestinal side effects such as diarrhoea, even at high doses.
- Good option for those who can’t tolerate other formulations and gentler on the stomach.
- Still relatively absorbed well, but with higher doses needed for equivalent elemental magnesium doses, in comparison with all other forms.
CONS:
- By far the least preferable option for treating magnesium deficiency due to inefficiency of dosing.
- Not likely to be as helpful as other forms for muscle relaxation, stress and anxiety.
- One of the least likely forms of magnesium for use in cognitive health because of its relative inability to cross the blood brain barrier.
10. Magnesium Sulfate
Similarly to magnesium oxide, this formulation combines magnesium with oxygen, but with the addition of a sulphur atom into the mix.
This form is basically only seen in Epsom Salt which typically comes in a white coloured, compound with a texture resembling that of regular table salt.
Though it’s less commonly used orally for treating ailments like constipation, its horrible taste limits its favourability over most others for oral administration. Encapsulating these forms is sometimes needed.
It’s most common application is through dissolving Epsom salts in bathwater to soothe sore or tense muscles and relieve stress.
Some manufacturers have also formulated it into lotions, body oils and other topical products marketed for the same purposes.
It may come as a surprise to some however to hear that there’s actually very little scientific evidence demonstrating the efficacy of this formulation through absorption via the skin.
To sum up, this formulation of magnesium has a poor bioavailability for use as an oral supplement, is poorly researched for oral or topical use, and its true primary indication remains for intravenous administration, typically in a hospital setting.
PROS:
- Main type of magnesium used for intravenous applications with good safety margin.
- Likely helpful for treating sore muscles, tension and stress when dissolved in bath water. (Although no real studies support its efficacy in topical forms)
- Possible use for laxative purposes.
CONS:
- Poorly absorbed orally, with unknown topical efficacy (unlike magnesium chloride), and with strong laxative properties.
- One of the cheapest forms of magnesium to produce, therefore it’s source quality can vary greatly.
- Least ideal option for treating magnesium deficiency, muscular tension, sedative purposes, pain, migraines, fibromyalgia when used in topical or oral applications and for any purpose (or Route of Administration) other than those indicated for IV administration.
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