Types of Magnesium Supplements and Their Benefits

Magnesium is the fourth most abundant mineral in the body, involved in hundreds of metabolic reactions related to blood pressure regulation, the production of energy, brain, muscle, and heart health, and more. Legumes, nuts, and whole grains are all good sources of magnesium, but you may still benefit from supplementation. If you are considering supplementing with magnesium, you have plenty of choices. Some types of magnesium are widely available in pharmacies, and others can be purchased in health food stores or online only. Each formula has a specific daily dosage. Knowing a little more about the benefits of magnesium citrate, malate, lactate, glycinate, sulfate, chloride, taurate, oxide, l-threonate, and orotate can help you make the best decision when selecting a supplement.

1. Magnesium Oxide

The combination of magnesium and oxygen results in magnesium oxide, the most common form of magnesium found in pharmacies. Available on its own as a capsule or powder, it is also the main ingredient in some supplements and many commercial over-the-counter medications for the relief of constipation.

Magnesium oxide is generally best used as a laxative and to ease indigestion, heartburn, and other digestive symptoms. It is poorly absorbed by the body, though, and will not boost magnesium levels significantly.