February 3rd, 2020 | Posted By: Magdalena Wszelaki | Posted in Adrenals, Articles, Estrogen Dominance, Menopause, PCOS | Tagged

Which Form of Magnesium is Right for You?

You can replenish low levels through magnesium-rich foods like seaweed, cruciferious vegetables, fish, brown rice and bananas. However, sometimes, even if you are eating all the right foods, you will still need to supplement.

What You Will Learn in This Article

  • How Magnesium Impacts Hormones
  • Recommended Types of Magnesium and How to Use
  • Which Magnesium Supplements to Avoid

Magnesium is an essential nutrient, which means your body can’t produce it and you must get it from food or supplements. This key mineral is responsible for helping your body complete around 300 enzyme responses — many of these responses impact on your natural hormone balance. Not getting enough magnesium can lead to detoxification issues, insomnia, inflammation, fibromyalgia, osteoporosis, and heart disease. Yet, almost half of the U.S. population is depleted in magnesium.

You can replenish low levels through magnesium-rich foods like seaweed, cacao and chocolate, cashews, cruciferous vegetables, brown rice and bananas. However, sometimes, even if you are eating all the right foods, you will still need to supplement.

You may have come across various forms of magnesium – glycinate, citrate, malate, threonate, oxide, chloride.

But, before you hit that purchase button, it’s important to find the right type of magnesium for you.

Below, I will break down some of the most popular types of magnesium and their benefits. I will also talk about the types of magnesium I do not recommend and why.

Before that, here are a few more symptoms of low magnesium to look out for:

Signs and Symptoms of Low Magnesium

  • Muscle pain, cramps, and spasms from feet cramps to chest pain (due to spasms in your heart muscle), and even restless leg syndrome
  • Insomnia and mid-night waking
  • Chronic constipation
  • Headaches and migraines
  • Feeling constantly fatigued or weak
  • Depression, anxiety, and edginess
  • Craving chocolate (cacao is high in magnesium)
  • Quick exhaustion during exercise

How Magnesium Impacts Hormones

Let’s not forget that magnesium also plays a huge role in hormonal balance. Namely, magnesium:

For those of you wanting to do a deeper dive into this topic, you can read our article about how to boost magnesium here.

Recommended Types of Magnesium and How to Use

Magnesium comes from many different types and from many different sources. The absorption of magnesium from supplements varies as much as it does from food. Magnesium supplements are made by attaching a molecule of magnesium to a carrier of some sort: An amino acid (glycine, arginine, taurine) or an organic acid like citrate. This helps make the magnesium into a form that is recognized and absorbed by the body.

Because magnesium can be bound to so many different carriers, you end up with a wide array of options: Glycinate, malate, chloride, taurate, sulfate, arginate, lysinate, ascorbate, fumarate, gluconate, carbonate, orotate, threonate… the list continues.

I know it could be a bit overwhelming, but I’m going to cut to the chase and give you forms I especially recommend and forms to avoid.

Not all supplements are made the same and magnesium is no different. Here is a low-down to help you understand each form of magnesium.

Tip: To learn more about how to balance your hormones with supplements (and which to take), you can download our FREE Supplement Guide here.

For Depression, Anxiety, Relaxation, and Overall Wellbeing:

Magnesium Glycinate (My 1st choice)

Magnesium glycinate (magnesium chelate, magnesium bisglycinate, magnesium diglycinate) is a well-absorbed form of magnesium that is chelated to two molecules of the amino acid, glycine. Glycine is a very relaxing amino acid that can help calm anxiety and promote sleep.

This is the form of magnesium I take every day. I would double up to 600 mg, or even 800 mg per day if I’m stressed, or when I’m traveling (also a form of stress).

“Chelated” forms of a mineral mean that an amino acid has been attached to them making them a very stable form of magnesium that is less likely to cause gastrointestinal symptoms and reduces the laxative effect. This type of magnesium also helps with PMS, cramps, pain, fibrocystic breasts, cravings, and sleep.

According to Examine.com, Magnesium glycinate is also the best choice of magnesium supplement to use when “superloading” or taking more magnesium than is generally recommended in order to correct a deficiency.

Magnesium Replenish Testimonial

The product I recommend: Magnesium Replenish.

For Energy and Pain:

Magnesium Malate

Another type of magnesium bound to malic acid. Magnesium malate is an energy-promoting form of magnesium that works by helping the body create ATP, the energy currency of our cells. This form of magnesium is often recommended to those struggling with fibromyalgia or chronic fatigue syndrome.

For those having issues with energy production, a magnesium malate supplement may be effective for helping with chronic fatigue syndrome and/or fibromyalgia. The malic acid also helps bind toxic metals like aluminum in the body. In addition to the metal detox, it also promotes liver detoxification and good digestion by improving bile flow.

No surprise, this form may be too stimulating for some and may disrupt sleep, especially when taken at night (I had this experience first hand). Therefore, take it in the morning or no later than early afternoon.

The recommended dose is 300 to 400mg per day.

M

The product recommend: Mag Energy.

For cardiovascular support (including circulation)

Magnesium taurate

This form of magnesium is bound to the amino acid, taurine. Taurine reduces the stress hormone, cortisol, and increases the calming neurotransmitter, GABA. Magnesium taurate is used to increase circulation, which can have positive benefits throughout the body. For instance, in animal studies, magnesium taurate has been used to delay the onset and progression of cataracts. Try 500 mg at bedtime.

The product I recommend: Cardiovascular Research

For Memory and Preventing Cognitive Decline

Magnesium Threonate

Threonate is a form of magnesium chelated to threonic acid, a metabolite of vitamin C. This form of magnesium distinguishes itself from others in that it was created to cross the blood-brain barrier. It may, therefore, improve learning and memory functions and maybe be especially beneficial for age-related cognitive decline.  The suggested dose is 2,000 mg of magnesium threonate.

The brand I recommend: Pure Encapsulations.

For Pain and Cramp Reduction (Topically)

Magnesium chloride

Magnesium chloride is a form of magnesium that can lower anxiety, reduce pain, and help promote restful sleep. Historically, it was used topically as an antiseptic. Not only is magnesium chloride a great antimicrobial treatment when given topically, it also delivers magnesium directly into the bloodstream. The skin is a great way to increase magnesium levels and bypass using the gut – this is especially beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients.

Additionally, if you’re not keen on the energizing aspect of magnesium malate for muscle pain (like when you’re trying to settle down for a good night’s sleep), magnesium chloride was also shown to be beneficial for fibromyalgia symptoms.

The product I recommend: Quick Magnesium.

It is a pure, 100% natural solution of magnesium chloride, coming from high-quality magnesium salt derived from the depths of the earth’s interior – all from the ancient Zechstein Seabed in Europe. Ultra-pure and untouched by pollutants, this magnesium salt was protected at depths of 5,000-6,500 feet in this seabed for the past 250 million years.

Review for Quick Magnesium

Many of our program participants have reported fantastic results using this form of magnesium; from pain reduction, feeling calmer, to deeper/longer sleep.

You can’t overdo this form of magnesium – so apply as much as you need and wherever you need it. One teaspoon will give you 600mg of magnesium and it needs 20 minutes to get absorbed. If you find it too tingling, you can either combine it with any carrier oil (such as castor or coconut oil) or wash it off after 20 minutes.

For chronic or travel constipation

Magnesium citrate

Another chelated type of magnesium bound to citric acid. This form of magnesium is about 30% bioavailable, but it pulls water into the bowels giving it more of a laxative effect, which some may like if suffering from chronic constipation.  For a deeper dive into constipation, check out this article.

It’s a great form of magnesium for if you’re struggling with constipation or plan to be sitting for long periods of time, like on a long flight. Whenever I travel, I bring along a bottle of Magnesium Citrate to keep things moving.

Magnesium Citrate

The brand I use and recommendMagnesium Citrate

Which Magnesium Supplements to Avoid

Magnesium Oxide

This magnesium has a bioavailability of only 4%, so it would take a lot to do any good. It can also cause negative reactions for some people – we’ve had readers report developing joint pain and GI problems. A Taiwanese study of the elderly found that those who used magnesium oxide supplements (often as a laxative or antacid) were 66% more likely to develop a hip fracture over a 5-year period.

This form is found in many magnesium supplements and should be avoided. Companies that use it tend to use other low-quality ingredients. If you see Magnesium oxide on a label, it’s a good indication that the supplement brand you’re looking at is cutting corners and isn’t putting quality and your health as a top priority.

Not recommended.

Magnesium Stearate

This magnesium is used as a coating agent in supplements and isn’t water-soluble. It’s not going to help you restore your magnesium levels at all. In fact, it’s even possible to have an allergy to Magnesium stearate. This form of magnesium should be avoided.

Not recommended.

A break down some of the most popular types of magnesium and their benefits. I will also talk about the types of magnesium I do not recommend and why.

Magnesium Lactate

Magnesium lactate is derived from lactic acid, which is a product of bacterial fermentation. Magnesium lactate can also be dangerous for those with kidney disease as the extra lactic acid may irritate the kidneys. Not recommended.

Magnesium Aspartate

Studies show that it does not dissolve well in water; that’s an indicator of its bioavailability, which is low. Additionally, aspartic acid is not something we want to get more of. In excess, it can be neurotoxic… like Aspartame. Not recommended.

Final Words

I hope this article was helpful in getting you on board to replenish your magnesium levels and take one step closer to rebalancing your hormones. If you want to read up more about the causes of magnesium deficiency, the dosages and which are the magnesium-rich foodsread this article.

I also invite you to read about the four forms of magnesium that have proven themselves to be the most effective at rebalancing low levels. We’ve taken those forms and developed a rotation method to capitalize on the benefits that are unique to each magnesium form throughout the day. You can read more about the Magnesium Rotation Method here.

 

 

Resources

  1. National Institutes of Health Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionalsweight: 400;”>. U.S. Department of Health & Human Services website. Updated online October 11, 2019.
  2. Hsu, Jeng M. et al. The Effect of Magnesium Depletion on Thyroid Function in Rats, The Journal of Nutrition. August, 1984.
  3. Volpe, Stella. Magnesium and the Athlete. Current Sports Medicine Reports. July/August, 2015.
  4. Sartori, S. B. et al. Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology. January, 2012.
  5. Cinar, V. et al. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Elements Research. April, 2011.
  6. Serefko, A. et al. Magnesium in depression. Pharmacological Reports. 2013.
  7. Sircus, Mark, AC, OMD, DM(P). Magnesium: the Lamp of Life – Chlorophyll, DNA, DHEA, and Cholesterol. Drsircus.com. December 8, 2009.
  8. Patel, Kamel et al. Magnesium. Examine.com. Updated November 15, 2019.
  9. Jia, Fan et al. Taurine Is a Potent Activator of Extrasynaptic GABAA Receptors in the Thalamus. Journal of Neuroscience. January, 2008.
  10. Wu, Y. Y. et al. Magnesium oxide and hip fracture in the elderly: a population-based retrospective cohort analysis. Osteoporosis International. January 21, 2020.

74 Comments to Which Form of Magnesium is Right for You?

  1. Is there a connection
    Lack of magnesium and endometriosis?
    What you say in the article that magnesium is an
    or gets rid of detox estrogen
    That sounds right
    You don’t hear doctors addresses this problem

    • Yes, Magnesium has a significant impact on our hormones. She says in the article that Magnesium “Supports estrogen detoxification of harmful metabolites” and we need to clear those out. Endometriosis has the underlying cause of estrogen dominance.~Deanna HB Team

    • We’ve had people improve from all forms of good quality magnesium. Malate isn’t the only one. As mentioned in the article, I caution against malate being overstimulating for some.

  2. Hi Audrey,

    She has not shared on that form. We can ask her for the future. However, since it isn’t in this article, it must not be one that she thinks is in her top choices. ~Deanna HB Team

  3. I have tried a lot of different magnesium pills but I have slight case if ibs and it always seems to give me gas and boosting with cramps in my stomach. I have problems staying asleep at night , hope was told magnesium should help. What do you suggest for me ?
    Thanks so much!

    • Article says “Magnesium chloride is a form of magnesium for topical use.” I have gotten magnesium chloride flakes and soaked in the bathtub with them.

  4. I have hashimotos, fybromalgia
    Fatigue..at times leg cramps..
    Which calcium would I benefit from..

    • HI Kelly, thank you for your patience with our reply, you can take it in the evening before sleep. If for some reason that awakens you try taking it late morning. ~ Jen HB Support

  5. So the glycinate was recommended for help with sleep. I took 1 pill 45 minutes before bed. I was buzzing all night! No sleep.

    • Thank you for your patience with our reply, try taking it earlier in the day. Late morning, and see if that works better for you Sandy. ~ Jen HB Support

  6. What would be a good magnesium for people that have had the sleeve weight loss surgery since we have sensitive stomach .. I get cramps in my feet and calf’s , I also crave chocolate
    Thank you

    • The article recommends the Magnesium chloride topical version for people with digestive issues.

    • The first one she listed said “less likely to cause gastrointestinal symptoms and reduces the laxative effect.”

  7. I recently was diagnosed with breast cancer. And had a lumpectomy. ER+PR+HER2-
    Onco Dx test came back low chance of reoccurrence at 6%
    Tumor was 1.5 inches
    braca rest came back negative for gene mutation and no cancer spread to lymphnoids. I will need 4 weeks of radiation and most likely will be taking medicine for 5 years.
    What supplements do you recommend?

    • Hi Lisa, I recommend to look up Dr V from Breast Cancer Conqueror and applying her protocol.

  8. Should magnesium be taken with another supplement for better absorption? Like calcium or vitamin d3?

  9. It seems this question has been asked several times, but no answer has been provided. I would be interested in a response.

    • Hi Mindy, yes, magnesium citrate pulls water into the bowels giving it more of a laxative effect. It’s best to start low and slow to see how your body responds. ~ Jeanne HB Team

  10. Hi Karen, Magdalena did cover citrate in the article: “Magnesium citrate is another chelated type of magnesium bound to citric acid. This form of magnesium is about 30% bioavailable, but it pulls water into the bowels giving it more of a laxative effect, which some may like if suffering from chronic constipation.” ~ Jeanne HB Team

    • Hi Crystal, Yes, men can take Magnesium Replenish as well as women. ~ Jeanne HB Team

  11. been using OTC magnesium/800mg daily(2am-2pm) just ordered replenish mag. So excited to see if I feel better with less dosage! Stay tuned 🙂

  12. I have digestive issues ( constipation) and sleep issues with fatigue. Which should I use, how much and what time of day?

    • Hi Kari, either magnesium bisglycinate or citrate would both help with constipation and sleep issues. The dosage is on the label, many people take it before bed to help with sleep. ~ Jeanne HB Team

  13. I have hypothyroidism about 24 years ago, I am 44 years old. I used to use magnesium and after 7 years using it I started myself, reading. After this time I just realized about different sorts of magnesium. I am looking to starting using the magnesium bisglycinate, 1 choice recommendation. Is there any problem introducing this magnesium with my thyroid problem?

    • Hi Nivea, many people with thyroid problems are deficient in magnesium, thus it would be helpful. If you have any concerns regarding taking supplements with a medication, it would be best to discuss those concerns with your functional medical practitioner as he or she would be most familiar with your health history. ~ Jeanne HB Team

  14. Hello Magdalena! What about magnesium taurate, whats your opinion about this form?/ Annika from sweden

    • Hi Annika, there are many different forms of magnesium sold on the market, Magdalena was not able to research all of them. If you are taking a different form of magnesium that was not discussed in the article, we suggest you tune into your body to see how it is working for you. How does it make you feel?
      ~ Jeanne HB Team

  15. Magdalena, thank you so very much for writing this article. I have had fibromyalgia and sleep issues (despite good “sleep hygiene” practices) ever since cancer treatment in 2006. Magnesium malate was recommended to me for the fibromyalgia and I mistakenly thought that all magnesium was “relaxing,” so I have been taking magnesium malate in split doses — including at dinner and right before bed. After reading your article, I started taking magnesium malate in the morning and afternoon (for fibro), and magnesium glycinate with dinner and before bed (for sleep). Although I still have trouble sleeping some nights, I am sleeping better than I have in years. I have especially noticed improvements in my memory. Thank you, thank you, thank you! You have made a big difference in my quality of life and I am very grateful.

  16. Concerning magnesium oxide.
    Ive learned that people are different biochemically. What works for you may not work for me. We can consider all of these recommendations but we may want to carefully try for ourselves. Magnesium oxide has worked WONDERS for me. I am sure that an over abundance of ANY of these forms will loosed the bowels. However, just because you dont recommend it doesnt mean it wont work perfectly for someone else.

    • I agree that it is best to try something out for yourself and see how you feel. For more individualized recommendations for a supplement routine, it is best to speak with your medical professional. However, I am happy to hear that you have found what works best for you! -Taylor, HB team

  17. Just wondering what you think about drinking magnesium chloride dissolved in water.
    Yesterday, my friend recommended me to do it before bed when she heard me saying waking up at night. She gave me a little bit to try from her bottle and it worked. I slept thru the night without waking up.
    So, I googled it today to see what’s out there. And, a lot of it says it’s topical and let the skin absorb, instead of taking orally…. but, it worked for me last night, the first time I tried.
    Would it be bad if I take it for longer term??

    Thank you!

    • HI Grace, Thank you for sharing with us here. There are many different forms of magnesium sold on the market that Magdalena couldn’t cover in the article. We suggest you tune into your body to see how it is working for you. I’m happy to hear the magnesium chloride helped you sleep. That’s wonderful! ~ Jeanne HB Team

  18. I am have all the systems described. Wake up
    I hotter than a fire in the middle of the night and have hot flashes during the morning and then 6:00 I am cold for several hours then hot again on an off in the night.

  19. Magdalena, You suggest Magnesium Replenish, but that contains Magnesium OXIDE! I’m surprised you’ve suggested that supplement.
    I’d prefer taking Magnesium Chloride for my leg cramps and difficulty sleeping, but I can’t seem to find a trusted brand in supplement form. Do you have any recommendations? Thanks.

    • Thank you for diligently checking the labels!

      Here is a fuller context: When we worked on formulating Magnesium Replenish, the formulators (who are also scientists and researchers), suggested using a tiny amount of magnesium oxide in the magnesium glycinate formulation (which is Magnesium Replenish). Why? Because research shows that magnesium gets absorbed better when there is a tiny amount of mag oxide. The problematic (and potentially harmful) magnesium oxide we covered in the article is an issue when it’s the only form found in the supplement. I hope this clarifies this issue and thank you again for your diligence!

      If you are interested in magnesium chloride, we actually carry a topical one called Quick Magnesium.

      Healthy Regards,
      HB Team

  20. Thanks for the great info – I don’t have any of the issues directly address in this article – Armpit BO & fibroids are my concern – Citrate has been recommended to help decalcify broids – Milk of Magnesia has been recommended for ArmPit Funk – The Magnesium in MOM is not listed – Does it fall into the OXIDE category? – Can Citrate be substituted for MOM as a Deo for my BO without causing skin reactions as with most “natural” Deos (as I’ve completely elimin8ed standard Deo)?- Thanks

    • Hi there!

      Magnesium citrate is a wonderful supplement. I am not aware of MOM effect on armpit BO, however, I do know that it sometimes takes time once you have stopped using standard DO’s for your body to adjust. Diet also can play a major role.

      If you are interested in learning how to make your own DO, along with many other all-natural household products, feel free to check out our Herbs for Balance program.

      Healthy regards,
      HB team

  21. Hi, I am experiencing insomnia due to menopause and came across information that one reason it happens is because lower estrogen means less transporting of magnesium in tissues. This led me to you.
    I also heard at a Menopause Summit that you need to take a higher dose of Magnesium Glycinate because it’s most likely that the supplement is heavy on Glycinate and not magnesium. Would you please comment on this and help us understand if your Magnesium addresses this?
    – Sleepless in NYC 🙂

  22. Thank you for this article. I found it the most comprehensive and helpful out of all the ones I read. I appreciate the time that went into creating concise and thorough information.

    • Hi Mary, There are so many different types of magnesium, and we chose the versions that are the most absorbable in the body. For this reason, we chose not to review Magnesium Phosphate for this article. – HB Team

  23. I am 56. When I take magnesium my hot flashes get much much worse. I cannot take the Glycinate type because it causes me to get cold sores. Is there a Magnesium type that does NOT remove estrogen from my body besides glycinate?

  24. Best form of magnesium is found in human poo. I eat my own poo which saves me buy magnesium

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