Magnesium is a mineral that plays a role in over 300 metabolic reactions including muscle and nerve function, energy production, blood glucose control, blood pressure regulation, the structural development of bones, and more.¹

Importantly, magnesium levels and stress are linked; stress can deplete magnesium, and low levels of magnesium can increase susceptibility to stress. Symptoms such as fatigue, irritability, nervousness, muscle cramps, and headaches are common in both stress and magnesium deficiency.² Emerging evidence estimates that nearly two-thirds of the population in the Western world is not achieving the recommended daily allowance for magnesium.³ With so many Australians, women and young adults especially, reporting high levels of psychological stress,⁴ there is an opportunity to correct a deficiency that can have a meaningful impact on people’s lives.

But supplemental magnesium doesn’t just come in one form, and understanding the unique properties of the various types of magnesium can inform choices that lead to better absorption, and potentially provide more specific support for individuals looking to supplement.

How can supplemental magnesium be taken?

Supplemental magnesium commonly comes in the form of tablets, capsules and powders, but it can also be found as a liquid supplement, as an ingredient in topical products (oils and creams) or added to baths (as Epsom salt [magnesium sulfate] or magnesium chloride flakes).

What is the therapeutic dosage range of elemental magnesium?

While the recommended daily intake (RDI) of magnesium is 320 mg/day in adult women, 360 mg/day during pregnancy and 420 mg/day in adult men,⁵ therapeutic doses of magnesium vary widely depending on the indication (e.g. hypertension, diabetes, muscle cramps, migraines, constipation, insomnia, depression, premenstrual syndrome [PMS], etc.).^6-8

What are the different types of supplemental magnesium?

Magnesium compounds found in supplements include:

• Magnesium amino acid chelate, including magnesium glycinate, magnesium aspartate and magnesium taurate
• Magnesium citrate
• Magnesium orotate
• Magnesium phosphate
• Magnesium carbonate
• Magnesium oxide
• Magnesium hydroxide
• Magnesium sulfate
• Magnesium gluconate
• Magnesium chloride
• Magnesium lactate
• Magnesium malate
• Magnesium L-threonate

Some of these types of magnesium are explored in further detail below.

When should you use magnesium amino acid chelate?

An amino acid chelate is formed when a mineral (magnesium) is bound to amino acids (such as glycine, aspartic acid and taurine). Chelated minerals are easier for the body to absorb and gentle on the stomach.⁹ As such, magnesium amino acid chelates (such as magnesium glycinate) are highly bioavailable.¹⁰

Each amino acid chelate has different applications. For example, magnesium glycinate is specifically used for its calming effects and to support individuals experiencing stress, anxiety, depression, and insomnia.¹¹

When should you use magnesium citrate?

Magnesium citrate is a combination of magnesium and citric acid. It is one of the most popular and bioavailable types of magnesium supplements¹² and, in higher doses, it is used to treat constipation due to its natural laxative effects.¹¹ Magnesium citrate can also be useful for restless leg syndrome.¹³

When should you use magnesium orotate?

Magnesium orotate is a type of magnesium bound to orotic acid. It is easily absorbed, and used to promote heart health and to support cellular energy production in the heart.^11,14

When should you use magnesium phosphate?

Magnesium phosphate is a compound of magnesium and phosphate. This type is less commonly used in supplements but is important for energy production and bone health. Magnesium and phosphate are involved in the formation of adenosine triphosphate (ATP), the energy currency of cells.¹⁵ Phosphorus (as phosphate) is essential for bone mineralisation, and magnesium influences bone metabolism.¹⁶

Which types of magnesium are poorly absorbed?

Inorganic magnesium salts, including magnesium oxide and magnesium sulfate, are poorly absorbed in the gut. Both have laxative effects and are often used to treat constipation. Organic forms of magnesium, such as magnesium glycinate and magnesium citrate, are better absorbed than inorganic forms.^11,17-19

What are some other factors that influence magnesium absorption?

Magnesium levels, age, diet, form, and dose influence the intestinal absorption of magnesium.¹⁹

What other nutrients is magnesium often combined with?

Magnesium is often supplemented with the following to provide foundational nutritional support and optimise function in/during:

• The nervous system: with vitamin B6 to aid neurotransmitter synthesis, support nerve conduction, and maintain general health and wellbeing
• The cardiovascular system: with calcium and vitamin B6 to maintain healthy cardiovascular function, neuromuscular function and support energy production
• The musculoskeletal system: with calcium, vitamin D3 and vitamin K2 to support bone mineralisation and bone health
• Pregnancy: as part of a multivitamin and mineral complex to help the body prepare for conception, maintain maternal health during pregnancy and to support heathy foetal development

References

1. Office of Dietary Supplements. Magnesium [Internet]. Bethesda: National Institutes of Health; 2022 [cited 2024 Nov 29]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, et al. magnesium status and stress: the vicious circle concept revisited. Nutrients. 2020 Nov;12(12):3672. DOI: 10.3390/nu12123672

3. Schwalfenberg GK, Genuis SJ. The importance of magnesium in clinical healthcare. Scientifica (Cairo). 2017;2017:4179326. DOI: 10.1155/2017/4179326

4. Australian Bureau of Statistics. First insights from the National Study of Mental Health and Wellbeing, 2020-21 [Internet]. Canberra: Australian Bureau of Statistics; 2021 [cited 2024 Nov 29]. Available from: https://www.abs.gov.au/articles/first-insights-national-study-mental-health-and-wellbeing-2020-21

5. National Health and Medical Research Council. Nutrient reference values for Australia and New Zealand including recommended dietary intakes [Internet]. Canberra: National Health and Medical Research Council; 2006 [cited 2022 Aug 13]. Available from: https://www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.pdf

6. Natural Medicines Database [Internet]. Denver: TRC Healthcare; 2022. Zinc; 2024 Aug [cited 2024 Nov 29]. Available from: https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=998

7. Healthline. How much magnesium should you take per day? [Internet]. San Francisco: Healthline; 2023 [cited 2024 Nov 29]. Available from: https://www.healthline.com/nutrition/magnesium-dosage

8. Rosanoff A, Costello RB, Johnson GH. Effectively prescribing oral magnesium therapy for hypertension: a categorized systematic review of 49 clinical trials. Nutrients. 2021 Jan;13(1):195. DOI: 10.3390/nu13010195

9. Healthline. What are chelated minerals, and do they have benefits? [Internet]. San Francisco: Healthline; 2020 [cited 2024 Dec 2]. Available from: https://www.healthline.com/nutrition/chelated-minerals

10. Healthline. Everything you should know about magnesium glycinate [Internet]. San Francisco: Healthline; 2023 [cited 2024 Dec 2]. Available from: https://www.healthline.com/health/magnesium-glycinate

11. Healthline. 10 types of magnesium (and what to use each for) [Internet]. San Francisco: Healthline; 2023 [cited 2024 Dec 2]. Available from: https://www.healthline.com/nutrition/magnesium-types

12. Werner T, Kolisek M, Vormann J, Pilchova I, Grendar M, Struharnanska E, et al. Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. Magnes Res. 2019 Aug;32(3):63-71. DOI: 10.1684/mrh.2019.0457

13. Gorantla S, Ravisankar A, Trotti LM. Magnesium citrate monotherapy improves restless legs syndrome symptoms and multiple suggested immobilization test scores in an open-label pilot study. J Clin Sleep Med. 2024 Aug;20(8):1357-1361. DOI: 10.5664/jcsm.11206

14. Torshin IY, Gromova OA, Kalacheva AG, Oshchepkova EV, Martynov AI. [Meta-analysis of clinical trials of cardiovascular effects of magnesium orotate]. Ter Arkh. 2015;87(6):88-97. DOI: 10.17116/terarkh201587688-97

15. Ko YH, Hong S, Pedersen PL. Chemical mechanism of ATP synthase. Magnesium plays a pivotal role in formation of the transition state where ATP is synthesized from ADP and inorganic phosphate. J Biol Chem. 1999 Oct;274(41):28853-28856. DOI: 10.1074/jbc.274.41.28853

16. Palacios C. The role of nutrients in bone health, from A to Z. Crit Rev Food Sci Nutr. 2006;46(8):621-628. DOI: 10.1080/10408390500466174

17. Healthline. Magnesium oxide: benefits, side effects, dosage, and interactions [Internet]. San Francisco: Healthline; 2024 [cited 2024 Dec 3]. Available from: https://www.healthline.com/nutrition/magnesium-oxide

18. Healthline. Epsom salt: benefits, uses, and side effects [Internet]. San Francisco: Healthline; 2023 [cited 2024 Dec 2]. Available from: https://www.healthline.com/nutrition/epsom-salt-benefits-uses

19. Pardo MR, Garicano Vilar E, San Mauro Martín I, Camina Martín MA. Bioavailability of magnesium food supplements: a systematic review. Nutrition. 2021 Sep;89:111294. DOI: 10.1016/j.nut.2021.111294