6 Types of Magnesium & When to Use Them
Plus two you should never use to increase your levels
Magnesium supplementation is extremely safe- as long as you are using the correct form!
In order for magnesium- like other minerals- to be absorbed, it must be bound to an amino acid, organic acid, or salt. It cannot simply be mixed into a capsule with these other substances, but actually chelated- chemically bound- to them. This is why magnesium has so many different formulations. And this in turn can make things ultra confusing. It’s rare to see an explanation on a supplement label telling you why you might want to choose an unchelated oxide (you don’t, BTW) over a magnesium taurate or a magnesium glycinate over a citrate. As if figuring out the form wasn’t complicated enough…what dose should you be taking and for how long?
Before we all get way too overwhelmed to continue, let’s take breath, let it out, and settle in to learn the ins and outs of magnesium supplementation. I promise it will be straightforward and you’ll be glad you kept reading!
Amino Acids v. Organic Acids v. Salts
Once magnesium is bound to either an amino acid (like glycine) an organic acid (like citric acid) or a salt (like oxide) it is more likely to be absorbed in the gut.
Not all of these are created equal however. Let’s liken them celebrities getting you into an exclusive VIP nightclub, shall we?
Amino acids are the cream of the crop. With them, you get to cut the line at the nightclub and are escorted straight into the VIP lounge with bottles of Crystal. Glycine and taurine are the amino acids we see commonly bound to magnesium. Since the gut favors smaller amino acids first (1), glycine gets the ultra VIP treatment. Basically, Magnesium Glycinate is the Beyonce of magnesium supplements. Because of this, Magnesium Glycinate (or a bis-glycinate) is best used to replete a magnesium deficiency over time. It’s highly unlikely to cause you to run to the restroom at a moments notice due to the high absorption rate.
Magnesium Taurate is second runner up for absorption as it’s a slightly larger amino acid. It’s still highly absorbed, plus it can help prevent heart arrhythmias and has been shown to lower blood pressure (2). Magnesium Taurate is great for anyone wanting to increase magnesium levels who also has heart issues.
Organic acids are up next. These guys don’t get quite the VIP treatment. No cutting the line for sure, and the bouncer might give them a solid up down before opening that red velvet rope. But they still have their place at the club, so to speak. Magnesium citrate- magnesium bound to citric acid- has a decent absorption rate. Since citric acid acts a natural laxative, in order to take a high enough dose to reverse a deficiency, you’ll find yourself asking where the restroom is real fast. This form can be great for mild constipation, but since it’s still a stimulant laxative, shouldn’t be used long term for this issue.
Magnesium malate is also an organic acid- magnesium combined with malic acid. Malic acid is found in almost every cell in the body and plays a vital role in energy via ATP synthesis. This makes Magnesium malate a good choice for those suffering from fatigue- think diagnoses like CFS and Fibromyalgia (3).
Magnesium L-Threonate is one exception to the VIP status of organic acid bound magnesium, depending on what you’re using it for. If the nightclub you’re trying to get into is the Club of Sweet Dreams- meaning you’re taking it for insomnia, I’m running out of analogies at this point- then this form is what you’re looking for. It’s also perfect for those looking to reduce anxiety. While a mag glycinate may also accomplish these tasks, Magnesium L-threonate is a better option because the l-threonate allows the magnesium to bypass the blood brain barrier (4), increasing magnesium levels in the brain, causing a faster increase of GABA. GABA is the body’s most relaxing neurotransmitter and is responsible for calm and sleep
Mag Glycinate is best to correct a depletion
Mag L-Threonate is best for stress, sleep, and anxiety
Mag Taurate is best for heart issues
Epsom Salts won’t correct a deficiency
The B-List
Magnesium Salts are not who you want to rely on to get you into that VIP club. Think once-popular greats like, oh….Nicolas Cage (I said what I said). They may have their time in the sun once or twice, but in general, not the best choice.
Magnesium Chloride is the only magnesium salt with a somewhat decent ability to be absorbed, but it will still cause a case of the runs if you take even a bit too much. However this type can be helpful at reducing stomach acid when taken orally, thanks to the chloride- stomach acid, or HCl, is hydrogen chloride. It’s also the kind most commonly found in topical magnesium sprays and lotions. These products won’t raise your serum levels, but can be helpful for tight or sore muscles.
Magnesium sulfate, more commonly know as epsom salts, are sometimes used orally for severe constipation- this should never be used for kids with constipation or even mild cases in adults. The effect is intense and almost immediate. Using epsom salts in a bath to soak is the common way to use this form of magnesium. While it won’t help raise your levels (5), it is a great way to unwind before bed or to reduce muscle soreness and fatigue.
Magnesium Oxide is more or less a B-list actor trying to get in the club on a hope and a prayer. Unless you are wanting solely a laxative, Magnesium oxide should in general be avoided. There is a small amount of evidence that it can help prevent and treat migraines (6) but at the doses needed for this, you will likely end up with chronic diarrhea. The good news is that magnesium deficiency is a common trigger of migraines, so using a more absorbable form like Magensium Glycinate could potentially help.
Magnesium Dosing
Now that you’ve got all the info you need to choose the type of magnesium you need, what about the dose?
This will be a bit individualized. In a true deficiency, 5mg per pound of body weight, daily, is recommended for a minimum of 3 months. Even utilizing a Magnesium Glycinate, this is likely to cause some looser stools for most people if taken all in one dose, so if you decide to go that high, you’ll want to split your dose throughout the day by three.
For example, for a 150 pound person, they’d want to take 750mg of Mg daily. That’s 250mg, three times a day. If you decide to take less, you can likely take it all in one go, or perhaps just a split dose of twice a day.
Keep in mind if you are opting for a less absorbable form of magnesium, such as a citrate, you’re going to need to take a lower dose.
A really great way to figure out what dose you need is to base it on the resolution of symptoms. If you have eye twitches and muscle cramps, these are really first signs of magnesium deficiency, and you’ll notice a correction fairly quickly at a lower dose. Symptoms like fatigue and insomnia may take longer to resolve at a lower dose, or they may need a higher dose to find true relief.
As long as you’re not opting for Magnesium Sulfate or Oxide as your form of choice, you should be able to figure it out pretty quickly. I’ll even give you a 25% discount on any Magnesium supplement you like, just click below to set up your Fullscript account.
Feel like you need more guidance? I specialize in Hair Tissue Mineral Analysis, and yep, Magnesium is a mineral! An HTMA will measure the amount of Magnesium - and other minerals- in your hair, which is a type of soft tissue. This gives a much better view of how much magnesium you actually have, as serum measurement is a very poor assessment. Magnesium doesn’t exist much in the blood- it’s mostly in the bones and the RBCs. RBC levels are even more accurate than an HTMA, and I can run those for you as well. Just shoot me an email and let’s chat!