What Are the Different Types of Magnesium? (2025)

Magnesium comes inseveral forms, many of which are found in dietary supplements. Common types of magnesium supplements include:

• Magnesium citrate
• Magnesium glycinate
• Magnesium oxide
• Magnesium malate
• Magnesium sulfate
• Magnesium taurate
• Magnesium L-threonate
• Magnesium chloride

Even though these supplements contain the same mineral, their uses, benefits, and side effects may differ. Some forms can effectively treat a magnesium deficiency or constipation, whereas others may help maintain heart health, bone health, and more.

1. Magnesium Citrate

Magnesium citrate supplements combine magnesium and citrate (citric acid). Citrate is a weak acid found in citrus fruits that is thought to have a variety of health benefits.

Magnesium citrate is commonly used to treat constipation. It's considered a saline laxative and works by increasing the amount of water retained with stool. This increases bulk and softness and makes stools easier to pass.

Magnesium citrate may also be beneficial for bone health. Small studies have shown increases in bone mineral density after menopause.

Magnesium citrate is thought to be more easily absorbed than many other types of magnesium. Studies show that magnesium citrate has a higher bioavailability (absorption rate) than magnesium oxide. Due to its higher bioavailability, magnesium citrate is often used to treat a magnesium deficiency.

2. Magnesium Glycinate

Magnesium glycinate may also help increase magnesium levels in your body.

Made from magnesium and glycine (an amino acid), magnesium glycinate may be used to treat depression and anxiety. According to research, it may be best to use magnesium glycinate (and other forms of magnesium) alongside standard treatments for anxiety and depression.

Like magnesium citrate, magnesium glycinate is thought to be a highly bioavailable form of magnesium.

3. Magnesium Oxide

Magnesium oxide is available over the counter and is commonly used to treat heartburn and indigestion. It has also been used to correct a magnesium deficiency.

Magnesium oxide may also be used as a laxative and is often used in a clinical setting for constipation.

Unfortunately, compared to other forms of magnesium, magnesium oxide is not considered to be well-absorbed. Poor bioavailability means that your body may not fully absorb magnesium oxide supplements.

4. Magnesium Malate

Magnesium malate is a type of supplement made from magnesium and malic acid (malate).

Magnesium malate has been proposed as a possible treatment for fibromyalgia, a disease characterized by pain, fatigue, insomnia, and depression. Some research suggests that low magnesium intake may increase the risk of fibromyalgia.

According to one review, however, magnesium malate has an insignificant impact on fibromyalgia symptoms.

Otherwise, magnesium malate may help treat low magnesium levels in the blood.

Magnesium malate has a high bioavailability and is believed to be quickly and easily absorbed after consuming.

5. Magnesium Sulfate (Epsom Salts)

Magnesium sulfate, also referred to as Epsom salts, may be used to treat pre-eclampsia and eclampsia during pregnancy. It is typically administered intravenously by a healthcare professional.

Magnesium sulfate may also be beneficial as an anticonvulsant (seizure medication) and laxative. Additionally, it can be added to baths to help ease muscle pain and inflammation—though more studies are needed to support these benefits.

Some research shows that magnesium sulfate may have lower bioavailability than some other types of magnesium, including magnesium citrate. However, other studies have found adequate bioavailability and absorption of magnesium sulfate.

6. Magnesium Taurate

Magnesium taurate supplements (magnesium combined with the amino acid taurine) may help with high blood pressure (hypertension).

In one animal study, magnesium taurate supplementation reduced blood pressure in rats with hypertension. The researchers believed these results were due to magnesium's influence on heart muscle contractions and electrolyte balance and taurine's blood pressure regulation.

Other animal research shows that magnesium taurate may help prevent cataracts that can be a result of hypertension.

Magnesium taurate is considered one of the most easily absorbed forms of magnesium.

7. Magnesium L-Threonate

Magnesium L-threonate (also known as magnesium threonate) is a supplement form of magnesium that may have brain health benefits. It's made from a combination of magnesium and threonic acid.

In one study, magnesium L-threonate increased magnesium levels in the brain better than other forms of magnesium, which may help with cognition (mental processes such as thinking and learning). This may be due to a higher absorption rate of magnesium L-threonate than magnesium chloride, citrate, glycinate, and gluconate.

In animal studies, magnesium L-threonate has also been found to improve memory and learning.

8. Magnesium Chloride

Magnesium chloride may increase dietary magnesium and help treat certain health conditions.

Some research suggests that magnesium chloride may benefit people with type 2 diabetes (when the body does not use the hormone insulin properly, causing high blood sugar).

In one study, people with prediabetes (having high blood sugar levels not high enough to qualify as type 2 diabetes yet) were randomly assigned to take either magnesium chloride or a placebo (an ineffective substance given to people in a control group) daily for four months. At the end of the study, those who took magnesium chloride significantly reduced fasting and post-meal glucose levels compared to those who took the placebo.

Magnesium chloride has a high bioavailability and is thought to be absorbed more thoroughly than other forms of magnesium.

Other Forms

Magnesium is available in other forms, including:

• Magnesium lactate
• Magnesium bisglycinate
• Magnesium orotate
• Magnesium aspartate
• Magnesium gluconate
• Magnesium carbonate
  

Why Magnesium Matters

Magnesium is a mineral essential to your health.

Magnesium participates in more than 300 reactions in your body that regulate various functions. These include the following:

• Muscle contractions
• Energy production
• Protein synthesis
• Nerve function
• Blood sugar control
• Blood pressure regulation
• Normal heart rhythm

Magnesium is also needed to build bones, the genetic material DNA (deoxyribonucleic acid (DNA) and RNA (ribonucleic acid), and glutathione, an antioxidant.

Magnesium deficiency (hypomagnesemia) may occur if you do not get enough magnesium from your diet, have certain health conditions, or take certain medications.

Symptoms of hypomagnesemia range from mild to severe and typically depend on how bad the deficiency is.

Initially, you may experience low appetite, nausea, and fatigue. If a magnesium deficiency worsens, numbness, tingling, muscle cramps, abnormal heart rhythm, and seizures may occur. In severe cases, a magnesium deficiency may result in low levels of the minerals calcium and potassium.

How to Choose the Right Magnesium Supplement

Certain factors must be considered when choosing the right magnesium supplement. These include your health, age, and gender, as well as the supplement's form, bioavailability, and dosage.

It's strongly recommended that you talk with a healthcare provider to find the best type of magnesium for your needs. A healthcare provider can also help you find the right dosage and time of day to take a magnesium supplement.

Here are factors to consider when choosing.

Your Magnesium Needs

You need different amounts of magnesium throughout your life. Typically, your magnesium needs increase with age. The recommended intakes for magnesium are as follows: