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10 Types of Magnesium and How They Benefit Your Health

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10 Types of Magnesium and How They Benefit Your Health

Various types of magnesium supplements help with different body ailments such as constipation, migraines and blood sugar.

From muscle and nerve function to energy production and bone health, there are many reasons why magnesium is an essential mineral for the body. It can help regulate cardiovascular health, glucose metabolism, and even mood regulation. Low levels of magnesium in the body can lead to various health problems such as type 2 diabetes, migraines and impact heart health. Therefore, it is important to avoid magnesium deficiency through the right foods or the right types of magnesium supplements.

According to research published by Scientifica, over two-thirds of people in the Western world are unable to meet their daily magnesium needs. This gap can be filled with awareness of the types of magnesium supplements available and their benefits to the body.

What is magnesium?

Magnesium is an essential mineral for the human body, regulates various body functions and improves the effective functioning of the body. “Magnesium helps repair the nervous system, boosts immunity and regulates heart health. Furthermore, it helps in providing better muscle development, bone structure, improving blood sugar levels and regulating proper sleep patterns,” says dietitian Veena V.

What are magnesium supplements used for?

Magnesium supplements include a range of magnesium formulas designed for oral consumption. They aim to regulate magnesium levels in the body. The benefits of magnesium are immense, and magnesium supplements can help bridge the gap in consumption.

Benefits of magnesium supplements

Magnesium supplements can help improve your sleep cycle, as well as being a mood enhancer. More importantly, these magnesium supplements can help with blood sugar regulation and muscle contraction and relaxation. In fact, magnesium can also help fight depression and help with PCOS (polycystic ovary syndrome), a hormonal disorder in which women have irregular periods.

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Types of Magnesium Supplements

1. Magnesium citrate

Magnesium citrate is a salt that is used as a supplement. “It is mainly used to clear stool from the intestines before medical procedures and to treat constipation,” says Veena. According to Magnesium ResearchMagnesium citrate is one of the most important types of magnesium as it is easily absorbed by the body.

2. Magnesium oxide

Magnesium oxide is a supplement that is a combination of magnesium and oxygen, says Veena. This type of magnesium is not very easy for the body to digest. So it is not the preferred supplement for increasing magnesium levels. However, it is used to treat digestive problems such as constipation, heartburn and indigestion, says this study in Nutrition.

The right amount of daily magnesium consumption can help you sleep better. Image courtesy: Pexels

3. Magnesium chloride

Magnesium chloride is found in the form of white crystals. “This type of magnesium also treats heartburn, antihypertensive and cardioprotective activity, acid indigestion and gastric irritability,” says Veena. It helps detoxify the body, reduce pain, relieve stress, anxiety and provide energy to muscles.

4. Magnesium lactate

Magnesium lactate is a supplement that helps regulate the magnesium content in the blood. “It helps in the proper functioning of the heart, nervous system and aids in proper digestion,” says Veena. Additionally, this type of magnesium also helps improve digestion. A Clinical Biochemical Reviews The study looked at people who were being treated for a condition that required daily doses of magnesium. They reported fewer digestive problems than others when they took magnesium lactate.

5. Magnesium malate

Magnesium malate is a compound that forms when magnesium combines with malic acid. “This helps improve bone health and also promotes detoxification, controls glucose levels, relieves chronic pain and improves mood,” says Veena. This study, published in Biological Trace Element Research, states that magnesium malate is one of the most easily absorbable magnesium supplements.

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6. Magnesium taurate

Magnesium taurate is a combination of magnesium and the amino acid taurine. “It helps with muscle contraction, regulates blood sugar levels and balances body fluids,” says Veena. It also helps regulate blood pressure. A study published in the American Journal of Cardiovascular Disease says magnesium and taurine also help regulate blood pressure.

7. Magnesium L-threonate

Magnesium L-threonate helps regulate brain health and promotes better sleep. “It also helps in treating diseases like Alzheimer’s and Parkinson’s,” says Veena. This study, published in Neuropsychiatric Disease and Treatment, affirms animal research that claims it helps increase magnesium in brain cells.

8. Magnesium sulphate

Magnesium sulfate is a natural mineral that occurs in the form of a white crystal. “This is very helpful in resolving constipation. It also helps treat sprains and muscle pain,” says Veena. This is also known as Epsom salt and is known to have many health benefits.

9. Magnesium glycinate

Magnesium glycinate is used to treat problems such as indigestion and other gastrointestinal problems. It also relieves stress and helps treat anxiety and hypertension. This study, published in Oxidative Medicine and Cellular Longevity, states that this type of magnesium can help you sleep better, as well as improve blood sugar and heart health.

10. Magnesium orotate

Magnesium orotate is a dietary supplement that promotes energy production and muscle health. “This type of magnesium helps increase bone density and increases blood flow in the body,” says Veena. This study, published in Nutrients, suggests that magnesium orotate is easily absorbed by the body.

When should you take a magnesium supplement?

Although there are healthy ways to improve magnesium levels in the body, magnesium supplements should be taken when the amount of magnesium in the body is insufficient. It is also used when people have problems with:

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Sleep cycle muscle pain Migraines Magnesium supplements may also contribute to better heart health and blood pressure regulation. Image courtesy: Pexels

What should be the daily dose of magnesium?

The highest dose of magnesium supplements to take is 350 mg per day for adults and children aged 9 years and older, says Veena. However, the dosage varies from person to person and should be taken only after consulting a healthcare professional.

Side effects of magnesium supplements

Common side effects that can be caused by magnesium supplements are:

Nausea Drowsiness Cramps Diarrhea. Calcium deficiencies Allergies Kidney damage. Even high doses of magnesium can be life-threatening.


Magnesium is a very important mineral for our body and helps promote physical and mental health. There are many foods rich in magnesium, both fruits and vegetables. However, when you are not consuming enough magnesium on a daily basis, you can turn to relevant types of magnesium supplements. However, these must be consumed after consulting a professional doctor.

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