Which Type of Magnesium Is Best?
Magnesium is a mineral that’s involved in a number of critical processes in the body, including energy production, glucose metabolism, the regulation of stress, bone mineral metabolism, cardiovascular regulation, and the synthesis and activation of vitamin D.

Unfortunately, research suggests that nearly 50% of the U.S. population consumes less than the daily intake recommendations for this essential nutrient.1

For people with low magnesium intake from foods, magnesium supplements are a convenient way to meet magnesium needs. Plus, they may benefit health in a number of ways, from improving blood sugar and blood pressure regulation to reducing anxiety symptoms.

While magnesium supplements are a smart choice for many people, shopping for magnesium products can be a confusing process. There are multiple forms of magnesium, some of which may be a better choice for treating certain symptoms and health conditions than others.

This article breaks down the most common forms of magnesium and covers their benefits, downsides, and more so you can pick the best magnesium supplement for your health needs.

Magnesium Oxide
Magnesium oxide is one of the most common forms of magnesium found in dietary supplements. It’s an inorganic salt of magnesium formed with ions of magnesium and oxygen.2

Some studies show that magnesium oxide may be helpful for treating certain health conditions, such as headaches and constipation.

A 2021 study that included 63 people with migraine headaches found that daily treatment with 500 milligrams of magnesium oxide was similarly effective for reducing migraine frequency as the anticonvulsant sodium valproate.3

Another 2021 study in 90 people with constipation found that treatment with 1.5 grams of magnesium oxide or one gram of the laxative senna were similarly effective in improving spontaneous bowel movements and constipation-related quality of life compared to a placebo. Just keep in mind that, because of its low absorption rate, magnesium oxide may cause gastrointestinal side effects, including diarrhea.4

While magnesium oxide may help improve certain symptoms, it’s less bioavailable to your body compared to other forms of magnesium, such as magnesium citrate and magnesium glycinate.

In fact, a 2019 study that tested 15 different magnesium supplements found that the supplement that consisted of only magnesium oxide had the lowest bioavailability.5

In summary: Magnesium oxide is one of the most common forms of magnesium found in dietary supplements. While it’s been shown to be helpful for certain conditions, such as headaches and constipation, it’s less bioavailable than other forms of magnesium and may cause side effects like diarrhea.

Magnesium Citrate

Magnesium citrate is a popular form of magnesium composed of magnesium and citrate ions. It’s commonly used in dietary supplements, including multivitamins, and is more bioavailable to the body compared to magnesium oxide and other forms of magnesium, such as magnesium sulfate.1

Magnesium citrate supplements may be helpful for people with health issues like anxiety, osteoporosis, and metabolic syndrome, a cluster of conditions including high blood pressure and elevated blood sugar levels.

A small 2021 study that included 24 people with metabolic syndrome demonstrated that treatment with 400 milligrams of magnesium citrate per day for four weeks led to significant reductions in blood pressure and levels of the long-term marker for blood sugar control hemoglobin A1c (HbA1c) compared to a placebo group. The magnesium group also experienced significant increases in their vitamin D levels.
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In summary: Magnesium citrate is a popular form of magnesium with high bioavailability. It’s less likely to cause gastrointestinal side effects than magnesium oxide and may offer several health benefits, such as improving high blood pressure and blood sugar levels.

Magnesium Glycinate

Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. It’s effective for treating low magnesium levels, is well-tolerated, and is less likely to cause gastrointestinal side effects than other forms, such as magnesium oxide and magnesium sulfate.

Older research suggests that magnesium glycinate may be helpful for improving symptoms of depression, and that doses of magnesium glycinate ranging from 100 to 300 milligrams given multiple times per day may rapidly improve symptoms in people with major depression.7

Magnesium deficiency is common among people with depression, and research shows that magnesium supplements could be a natural way to combat depressive symptoms. A 2017 study that included 126 people with mild to moderate depression found that the group that was supplemented with 248 milligrams of magnesium chloride per day for six weeks experienced significant improvements in depressive symptoms compared with a placebo group.8

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