Home » Best Form Of Magnesium Supplement | Base Nutritional Values & Users

Best Form Of Magnesium Supplement | Base Nutritional Values & Users

best form of magnesium supplement

To increase your magnesium intake, you may need to use magnesium supplementation. 

But, there are different types of dietary magnesium supplements.

Here, we’ve got together a list of the best forms of magnesium supplements for different uses.

This post will help you find which one is the suitable choice for your needs.

Here we’ve rounded up a list of the best form of magnesium supplement based Nutritional on Nutritional Values And Users. Click the link below to go straight to a specific section.

Table Of Contents

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Forms Of Magnesium

There are different forms of supplemental magnesium to help raise your magnesium levels and reduce symptoms of magnesium deficiency.

It is a type of over-the-counter (OTC) magnesium that is prepared with citric acid.

Magnesium Sulfate

Magnesium sulfate (MgSO4) or Epsom salt is a blend of sulfur, magnesium, and oxygen. This natural mineral helps prevent and treat low levels of magnesium in your blood.

It is another form of magnesium that helps maintain sufficient levels of magnesium in your body.

Magnesium Taurate

This type of magnesium is called taurate or ditaurate because of having the amino acid taurine. They help build blocks of proteins and support the growth and remedy of tissues.

It is a supplemental type of magnesium salt that holds two chloride ions. It is very soluble in water. The hydrated form can be derived from seawater and brine.

This supplement is a source of magnesium ions that are important for different cellular processes.

Magnesium L-threonate

It is a water-soluble salt developed by a mixture of magnesium and threonic acid. 

Magnesium lactate is a type of mineral salt with lactic acid.

Magnesium Orotate

Magnesium orotate contains orotic acid. That is used in the genetic material building of the body, like DNA. 

Magnesium Glycinate

It is a macro form of dietary supplement that helps raise the levels of magnesium in a person with a magnesium shortage.

Magnesium glycinate supports bone and building proteins, and DNA.

Magnesium Malate

Magnesium malate is a compound formed by the synthesis of magnesium and malic acid. This acid produces a tart taste in fruit.

This type of magnesium can help you increase the intake of magnesium. It also supports treatments of different conditions such as chronic fatigue syndrome and fibromyalgia.

Best Type Of Magnesium Supplement

Best Form Of Magnesium For Muscle Cramps

Skeletal muscle cramps or spasms such as leg cramps at night are very common, specifically in pregnant women. 

Also, nocturnal leg cramps are likely with aging and among the elderly.

Muscle cramps happen because of:

  • Excessive use of a muscle
  • Muscle fatigue
  • A lack of electrolytes (electrolyte abnormalities) – such as magnesium (hypomagnesemia), sodium (hyponatremia), potassium (hypokalemia), or magnesium (hypomagnesemia
  • Dehydration
  • Muscle strain
  • Keeping a position for an extended time

So, muscle spasms are related to pregnancy, aging, a motor neuron problem, or heavy exercises.

Studies suggest that taking an oral magnesium supplement can help to reduce the frequency and intensity of muscle cramps.

Oral magnesium can also be a treatment choice for women suffering from pregnancy-induced leg cramps[1,2].

In general, you can take any form of magnesium supplement such as malate, oxide, and glycinate to reduce muscle spasms and cramps. 

However, if you are magnesium deficient, magnesium citrate may be the best type of magnesium for leg cramps and restless legs.

Also, not controlled studies say magnesium sulfate might be the best type to control spasms in people with established tetanus

Future Kind + Magnesium Glycinate

It is a 100% chelated magnesium glycinate for Vegan. It is made to be the most bioavailable form. It improves sleep and reduces muscle spasms like leg cramps.

Best Form Of Magnesium For Sleep

Almost half of older adults suffer from sleep problems such as getting to sleep, early awakening or waking up feeling tired.

Studies show that taking dietary magnesium can improve symptoms of insomnia.

Also, the results of some studies indicate a correlation between magnesium status and sleep quality. But, still more studies on the effect of magnesium deficiency on the poor quality of sleep are needed.

A five-year study on 1487 adults says that taking magnesium may decrease the daytime falling asleep in women in the long-term.

Another clinical trial on the effect of magnesium on insomnia in the elderly shows that significant increases in sleep time. Also, there was a significant reduction in early morning awakening.

But, The Question Is Which Type Of Magnesium Is Best For Sleep?

Magnesium glycinate is the best magnesium for sleep. This supplement may help you to relax, fall asleep faster, and sleep longer at night based on consumer reports.

Glycine is the most important and nonessential amino acid. 

Many reports show supplementary glycine plays an important role in the prevention of many health problems like cancer. 

Dietary supplementation that has a proper amount of glycine might be useful in the treatment of:

  • Some inflammatory diseases
  • Cardiovascular diseases
  • Obesity
  • Diabetes

Also, glycine can increase the quality of your sleep. 

Glycinate magnesium is absorbed easier and may increase relaxation. It also reduces anxiety, stress, depression, and insomnia. But, once again, there is small scientific evidence and more studies are needed.

Doctor's best form of magnesium for leg cramps

Doctor's best magnesium glycinate is completely chelated and made for the best absorption


Best Form Of Magnesium For Constipation

Constipation is a health problem with bowel movements that are unusual or painful to get by. And people who become constipated, their stool is often rough and dry. 

Some signs may be such as:

  • Stomach pain
  • Small stools
  • Bloating
  • Few bowel movements

Some people believe that taking specific forms of magnesium helps poop easier, to name a few:

1. Magnesium Citrate

Magnesium citrates are one the over the counter supplements that have a laxative effect and can make your bowels relax.

Thus, this elemental magnesium is useful for the treatment of occasional constipation.

Also, it helps your stool get soft and gains weight by pulling water into your intestines. That means, your bowel can push the stool out easier. 

It is used to clean stools from the intestines before bowel surgery or an intestinal operation such as colonoscopy together with other products.

According to WebMD
magnesium citrate

2. Magnesium Oxide

Magnesium oxide is another OTC supplement that helps relieve constipation. It is marketed in the form of powder or capsules.

It dissolves quickly in water and forms magnesium hydroxide. That has mild laxative effects and helps reduce occasional constipation.

But, because it is not absorbed quite well, isn’t a good choice for the prevention or treatment of magnesium deficiencies.

On the other side, magnesium oxide can help to reduce periodic constipation, indigestion, and heartburn in the short-run. 

Magnesium oxide has been found safe to be used on a daily basis in moderately constipated people. Normal doses of Forty to Eighty mmol of magnesium ion usually cause bowel movements within 6 hours. [3]

magnesium oxide

3.Magnesium Chloride

The use of other laxatives is always the second step in the treatment of constipation in people who are not responsive to bulk agents alone.

There are various types of laxatives that can be a choice depending on the person’s symptoms and preferences. One of them is magnesium which is a saline laxative.

Magnesium chloride is one of the well absorbable types and multi-purpose supplements. People use it to manage magnesium deficiency, constipation, or indigestion, and heartburn.

Magnesium Flakes

4. Magnesium Sulfate

Another saline laxative is magnesium sulfate. It is poorly absorbed and causes water secretion in your intestines.[4]

It is a powerful laxative that helps to produce a significant amount of liquid poop (watery diarrhea) and abdominal distention.[5]

Magnesium sulfate is in a class of drugs named osmotic laxatives. They help your body to empty the stool from the colon.

Sodium sulfate is also used for bowel lavage and colon cleansing before a diagnostic like a colonoscopy or surgical procedure.

Older adults should use magnesium content laxatives with caution to avoid gut side effects and magnesium toxicity. They need to get medical advice from a physician. 

Magnesium containing laxatives are not recommended in people with renal insufficiency or cardiac dysfunction. 

Epsom salt magnesium sulfate

Best Form Of Magnesium For Anxiety

Clinical studies have shown that magnesium deficiency can cause anxiety.

Also, there is positive evidence that magnesium supplementation can help reduce mild anxiety. [6]

A review of the effects of magnesium supplementation on anxiety and stress found that magnesium can reduce anxiety.

Besides, a study shows that magnesium is usually effective in treating depression.

Here are a number of the best types of magnesium supplements for depression and anxiety.

Best Form Of Magnesium Supplement For Anxiety

1. Magnesium Citrate

This type may help you calm by reduction of depression and anxiety. It is also one of the most absorbable forms that are available online.

2. Magnesium Lactate

A review of the effects of Mg on anxiety based on self-reports, M. lactate may alleviate anxiety.

3. Magnesium Glycinate

It is the most absorbable type of magnesium that has relaxing properties. It may help not only reduce anxiety and stress but also may decrease insomnia and depression.

Best Form Of Magnesium For Migraines

Studies show that low levels of magnesium might be one of the causes of a migraine headache.

Also, there are limited amounts of studies that say magnesium supplements may help prevent migraines.

Furthermore, a study on 22 people with cluster headache (CH) shows that nine patients treated with magnesium sulfate 1g, reported significant alleviation.

But, magnesium oxide seems to be the best type of magnesium for migraines during pregnancy. Some people use it as a pill form to prevent migraines.

Magnesium oxide in doses of 400 to 500 mg per day is an inexpensive over-the-counter magnesium type for migraines. Shop for magnesium oxide.

This magnesium is also good for people with both recurrent headaches and constipation.

Besides, daily oral magnesium may help women prevent premenstrual migraines.

Magnesium sulfate at doses of one to two gm in another type of magnesium to relieve migraines.

But, magnesium sulfate is not recommended for pregnant women. It can cause bone thinning in the developing fetus if used more than 5 days in a row.

Best Form Of Magnesium supplement For Migraines

Best Type Of Magnesium For Keto

One of the best supplements to take on a ketogenic diet is magnesium.

Taking magnesium supplements or eating magnesium-rich foods helps to ensure you get enough magnesium while you are on keto.

The most digestible types of magnesium supplement to take for keto are:

  • Magnesium glycinate
  • Magnesium gluconate
  • Magnesium citrate

Oral magnesium may help to get rid of painful leg cramps a night. It also helps get a good night’s sleep.

best type of magnesium supplement for keto

Best Form Of Magnesium For Heart Health

The best types of magnesium that may support heart health are listed below.

It is a form of magnesium salt that contains orotic acid. It is not very soluble in water, but your body can absorb it with ease.

People use this mineral supplement to treat Mg deficiency.

There is evidence that magnesium orotate may improve heart health.

Some studies on the heart have shown that orotate may protect people who’ve had a heart attack from additional stress and ischemic attacks.

Also, another study concludes that orotic acid may protect the infarcted heart against cardiac ischemia.

But, the available evidence is limited and more studies are needed.

magnesium orotate to support heart health

2. Magnesium taurate | Best Form For Blood Pressure And Type 2 Diabetes

This type of magnesium contains taurine that is an amino acid. This type may be good for blood pressure.

A study shows that oral magnesium reduces insulin resistance and regulates blood sugar levels in people with type 2 diabetes.

Also, two studies say that both magnesium and taurine may lower blood pressure in adults. [7,8]

Also, findings of a study show that magnesium taurate may improve cardiovascular health and has anti-hypertensive effects.[9]

magnesium taurate: best form for blood pressure and type 2 diabetes

Best Type Of Magnesium Supplement For Improving Memory

Magnesium L-threonate is a supplement that has the L-threonate form of magnesium. It can help normalize the levels of magnesium in your body. 

Research on the effects of L-Threonic Acid Magnesium supplements with vitamins C and D can improve cognitive performance and help with Alzheimer’s.

Magnesium L-Threatening to Improve cognitive function in people with dementia [10]. That means it may boost memory and learning. 

Best Type Of Magnesium Supplement For Improving Memory

Best Form Of Magnesium Supplement For Osteoporosis

A supplement that contains magnesium (ascorbate), vitamin D, and K, and calcium can support bone health.

Calcium is a mineral that is essential for keeping your bones and teeth healthy and firm.

Then, to absorb calcium, Your body needs vitamin D and to build robust bones.

And, vitamin K helps bind calcium to your bones.

Magnesium works with calcium and is crucial for bone formation and density.

magnesium ascorbate best form of supplement for osteoporosis