9 Different Types Of Magnesium + When You Need Each One

Despite how essential magnesium is to the body, plenty of people don't get enough of it through diet alone. An analysis of the National Health and Nutrition Examination Survey (NHANES) found that 48% of Americans don't get adequate amounts of magnesium from food and drinks—and that's where supplements come in.*

Magnesium is an essential mineral in our bodies. It is involved in almost all significant metabolic and biochemical processes—from regulation of cardiac rhythm to maintaining electrolyte balance1.

But it can be tricky to decide just what type of magnesium supplement you need. A trip to the store or quick online search returns countless options. So which one should you try? We've broken down the options here to guide you in your search.

Overall, magnesium glycinate can be a good supplement choice, especially since "this form is well tolerated and well absorbed,"* says Jamie Alan, Ph.D., an assistant professor of pharmacology and toxicology at Michigan State University.

This stimulant gut effect is true of all magnesium supplements at high enough doses, but individual responses vary from one person to another.

Looking for a general magnesium supplement? Alan says this is a good option. "This supplement can help replenish magnesium levels if they are low,"* Keatley says. Also, "some people use this topically in a lotion to soothe muscles, but the research on this is low8, and there is little to no absorption of the magnesium through the skin."

This form of magnesium helps to pull fluid into the intestines to get things moving down there, Angelone explains.* And like a digestive buffer, magnesium oxide can also be used to reduce stomach acid, Alan says.*

That said, magnesium lactate is absorbed well by your body and may be used by individuals with specific medical nutrition therapy needs (i.e., with help of a health care practitioner) who need large doses of magnesium, Keatley says.

Keatley agrees. "In animal studies9, this supplement has led to a greater deposit of magnesium in brain tissue," she says. "However, there is not enough research to determine if this is good or not in the long term." 

It also has a sour taste and is sometimes added to foods to enhance flavor, she says. Magnesium malate is sometimes used to help with muscle soreness, "but the research is limited11," Angelone says. 

As a supplement, it's the "most potent form of magnesium to encourage bowel movements,"* Angelone notes.

Magnesium orotate is also "relatively expensive" compared to other forms of magnesium, Angelone says. But for most people, it's not the best option. "It doesn't seem to offer benefits compared to the other forms," Angelone says.

Stressed? Tired? Having trouble sleeping? Review each magnesium type above to see which one might help suit your needs the best. Then check with your doctor to make sure it's right for you.

Magnesium is crucial to your health so if you're not getting adequate levels of this mineral through food, you may want to consider supplements.* A number of different forms exist, many with different uses. If you're not sure which one is right for your needs, speak with your doctor.