4 Advice to Choose a Magnesium Oxide Supplier

Magnesium is a mineral that&#;s involved in a number of critical processes in the body, including energy production, glucose metabolism, the regulation of stress, bone mineral metabolism, cardiovascular regulation, and the synthesis and activation of vitamin D.

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Unfortunately, research suggests that nearly 50% of the U.S. population consumes less than the daily intake recommendations for this essential nutrient.

For people with low magnesium intake from foods, magnesium supplements are a convenient way to meet magnesium needs. Plus, they may benefit health in a number of ways, from improving blood sugar and blood pressure regulation to reducing anxiety symptoms. 

While magnesium supplements are a smart choice for many people, shopping for magnesium products can be a confusing process. There are multiple forms of magnesium, some of which may be a better choice for treating certain symptoms and health conditions than others.

This article breaks down the most common forms of magnesium and covers their benefits, downsides, and more so you can pick the best magnesium supplement for your health needs. 

Magnesium Oxide

Magnesium oxide is one of the most common forms of magnesium found in dietary supplements. It&#;s an inorganic salt of magnesium formed with ions of magnesium and oxygen.

Some studies show that magnesium oxide may be helpful for treating certain health conditions, such as headaches and constipation.

A study that included 63 people with migraine headaches found that daily treatment with 500 milligrams of magnesium oxide was similarly effective for reducing migraine frequency as the anticonvulsant sodium valproate.

Another study in 90 people with constipation found that treatment with 1.5 grams of magnesium oxide or one gram of the laxative senna were similarly effective in improving spontaneous bowel movements and constipation-related quality of life compared to a placebo. Just keep in mind that, because of its low absorption rate, magnesium oxide may cause gastrointestinal side effects, including diarrhea.

While magnesium oxide may help improve certain symptoms, it&#;s less bioavailable to your body compared to other forms of magnesium, such as magnesium citrate and magnesium glycinate. 

In fact, a study that tested 15 different magnesium supplements found that the supplement that consisted of only magnesium oxide had the lowest bioavailability.

In summary: Magnesium oxide is one of the most common forms of magnesium found in dietary supplements. While it&#;s been shown to be helpful for certain conditions, such as headaches and constipation, it&#;s less bioavailable than other forms of magnesium and may cause side effects like diarrhea. 

Magnesium Citrate

Magnesium citrate is a popular form of magnesium composed of magnesium and citrate ions. It&#;s commonly used in dietary supplements, including multivitamins, and is more bioavailable to the body compared to magnesium oxide and other forms of magnesium, such as magnesium sulfate.

Magnesium citrate supplements may be helpful for people with health issues like anxiety, osteoporosis, and metabolic syndrome, a cluster of conditions including high blood pressure and elevated blood sugar levels. 

A small study that included 24 people with metabolic syndrome demonstrated that treatment with 400 milligrams of magnesium citrate per day for four weeks led to significant reductions in blood pressure and levels of the long-term marker for blood sugar control hemoglobin A1c (HbA1c) compared to a placebo group. The magnesium group also experienced significant increases in their vitamin D levels. 

In summary: Magnesium citrate is a popular form of magnesium with high bioavailability. It&#;s less likely to cause gastrointestinal side effects than magnesium oxide and may offer several health benefits, such as improving high blood pressure and blood sugar levels.

Magnesium Glycinate

Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. It&#;s effective for treating low magnesium levels, is well-tolerated, and is less likely to cause gastrointestinal side effects than other forms, such as magnesium oxide and magnesium sulfate. 

Older research suggests that magnesium glycinate may be helpful for improving symptoms of depression, and that doses of magnesium glycinate ranging from 100 to 300 milligrams given multiple times per day may rapidly improve symptoms in people with major depression.

Magnesium deficiency is common among people with depression, and research shows that magnesium supplements could be a natural way to combat depressive symptoms. A study that included 126 people with mild to moderate depression found that the group that was supplemented with 248 milligrams of magnesium chloride per day for six weeks experienced significant improvements in depressive symptoms compared with a placebo group.

While these results are encouraging and suggest that magnesium could be a worthwhile treatment for those with depression, if you&#;re using magnesium to improve symptoms related to a mental health condition, you should always clear it with your healthcare provider first, especially if you&#;re taking one or more medications. 

In summary: Magnesium glycinate is a highly bioavailable form of magnesium that&#;s well-tolerated and unlikely to cause gastrointestinal side effects when taken in normal doses. Magnesium glycinate may be a good choice for people with mental health conditions like depression. 

Magnesium Acetyl Taurate

If you&#;re looking for a way to naturally reduce anxiety, magnesium acetyl taurate, a type of magnesium made by combining magnesium and a form of the amino acid taurine, may be a good supplement option.

A study comparing different forms of magnesium found that magnesium acetyl taurate was rapidly absorbed by the body and was able to pass through to the brain easily, thus enhancing magnesium tissue concentration levels in the brain. This may help decrease anxiety symptoms.

Studies in animals also suggest that, because of its ability to effectively increase brain tissue levels of magnesium, magnesium acetyl taurate may have neuroprotective properties and may help prevent brain tissue damage and deterioration.

In summary: Magnesium acetyl taurate is rapidly absorbed by the body and effectively increases brain tissue levels of magnesium. It may offer neuroprotective and anti-anxiety benefits.

Magnesium Sulfate

Magnesium sulfate is another common form of magnesium that can be found in multivitamins and stand-alone magnesium supplements. Magnesium sulfate is less bioavailable compared to other forms of magnesium, like magnesium citrate and magnesium glycinate, and is more likely to cause gastrointestinal side effects like diarrhea.

That said, magnesium sulfate can be used to raise magnesium levels in the body and is FDA-approved for treating low magnesium levels and constipation, and preventing seizures in women with preeclampsia, a condition characterized by high blood pressure during pregnancy. 

In summary: Magnesium sulfate is a common form of magnesium used in dietary supplements. While it&#;s less bioavailable than other forms of magnesium, such as magnesium citrate, it&#;s effective for treating low magnesium levels, constipation, and several other medical conditions.

Magnesium L-Threonate

Magnesium L-threonate is a form of magnesium that was developed in . It&#;s highly bioavailable, and some studies suggest this form of magnesium has a higher absorption and retention rate than magnesium chloride, citrate, glycinate, and gluconate.

This form of magnesium may help reduce neuroinflammation and correct magnesium deficiency, and may have pain-relieving properties. 

A study of 83 people with advanced cancer found that treatment with 1.5 or 2 grams of magnesium-L-threonate daily for 12 weeks significantly reduced the increase in opioids that the patients took compared with the placebo group starting on day 30. The magnesium had an even greater effect on the need for pain medications on day 90. Additionally, the magnesium L-threonate significantly relieved opioid&#;induced constipation in the participants.

In summary: Magnesium L-threonate may have a higher absorption and retention rate compared to magnesium chloride, citrate, glycinate, and gluconate. It may be helpful for reducing some types of pain and could help relieve constipation.

Other Forms of Magnesium

In addition to the forms of magnesium mentioned above, the following types of magnesium can be taken in supplement form. 

• Magnesium Gluconate: Magnesium gluconate is a magnesium salt of an organic compound called gluconic acid. Like magnesium oxide, magnesium gluconate has diarrhea and laxative effects. This is because magnesium salts have osmotic activity, meaning that the unabsorbed salts draw water into the intestine and colon and stimulate gastric motility, which can cause gastrointestinal side effects. Magnesium gluconate is used to increase low magnesium levels and is commonly found in dietary supplements. 

• Magnesium Malate: Magnesium malate is a form of magnesium created by combining magnesium with malic acid, a compound naturally found in certain fruits and vegetables. Magnesium malate has high absorbability, and some research suggests it could have pain-relieving properties in certain populations, such as in those with fibromyalgia. 

• Magnesium Chloride: Magnesium chloride is more efficiently absorbed by the body compared to magnesium oxide and magnesium sulfate. Like other magnesium salts, magnesium chloride is more likely to cause gastrointestinal side effects compared to other forms, such as magnesium glycinate. Magnesium chloride supplements may benefit those with mental health disorders, including depression. 

• Magnesium Orotate: Magnesium orotate is the magnesium salt of orotic acid. Studies show that this form of magnesium may help improve and protect heart health by lowering blood pressure, and preventing and treating cardiac arrhythmias. It may also improve nervous system function. What&#;s more, it&#;s less likely to cause gastrointestinal side effects than magnesium salts such as magnesium oxide.

There are many forms of magnesium to choose from, some of which may be better for certain health conditions and symptoms than others.

If you have questions about which form of magnesium may be the best choice for you, consider speaking with your healthcare provider. They can recommend an appropriate form and dose based on your health goals and medical background. 

Do You Need A Magnesium Supplement?

Though true magnesium deficiency is rare, many people underconsume this essential nutrient. If your diet is low in magnesium-rich foods, like beans, vegetables, and seeds, you may benefit from taking a magnesium supplement.

What&#;s more, people on certain medications, such as blood sugar-lowering drugs, and those with some health conditions, such as Crohn&#;s disease and celiac disease, are more likely to have low magnesium levels in the blood, and may require a magnesium supplement.

Research also shows that magnesium supplements can benefit people with certain medical conditions, such as type 2 diabetes, anxiety, high blood pressure, migraines, and depression.

Additionally, magnesium supplements can help support restful sleep, strong bones, and a healthy stress response.

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If you&#;re interested in supplementing with magnesium, consider discussing optimal dosing and magnesium types with your healthcare provider. 

How To Choose the Best Magnesium Supplement For You

If you&#;ve decided to take a magnesium supplement, it&#;s best to purchase high-quality products from trusted brands and to choose supplements from manufacturers that hire third-party labs to test their products for purity and potency, which helps improve supplement safety. 

Whenever possible, purchase supplements from brands certified by organizations like UL, USP, and NSF International.

Choosing a bioavailable form of magnesium, such as magnesium glycinate or magnesium citrate, can help increase your body&#;s ability to absorb magnesium and may help reduce the risk of gastrointestinal side effects. However, some forms of magnesium known to be less bioavailable and more associated with side effects may be useful for treating specific conditions, such as constipation.

You&#;ll also want to choose a magnesium supplement that you can easily tolerate. For example, if you have a hard time swallowing pills, you may want to purchase a liquid or powdered form of magnesium.   

Magnesium Product Suggestions

The registered dietitians on our nutrition team rigorously review supplements. After talking with experts, evaluating options from the top brands and retailers, and looking at everything from third-party testing to research-backed ingredients to safe dosage amounts, these are two of the best magnesium supplements our team recommends. 

Best Overall: MegaFood Magnesium

MegaFood Magnesium is Health&#;s best overall choice. We like that the form of the mineral in this supplement is magnesium bisglycinate, which is easy for bodies to absorb and is generally tolerated well.

Best Powder:  Garden of Life Dr. Formulated Whole Food Magnesium Orange Powder

Garden of Life is a respected brand, and this product dissolves easily, tastes like orange, and is made with a mixture of magnesium carbonate and chelate.

A Quick Review

Magnesium is an essential nutrient that&#;s involved in critical processes such as nerve and muscle function and the regulation of blood pressure and blood sugar.

There are a number of forms of magnesium, some of which are better for treating specific health conditions and symptoms than others. What&#;s more, some forms of magnesium are less bioavailable to the body and more likely to cause gastrointestinal side effects, such as diarrhea.

If you&#;re unsure of which form of magnesium you should be taking, your healthcare provider can help you select the most appropriate type for your needs.

We do the research so you can find trusted products for your health and wellness.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

Healthline only shows you brands and products that we stand behind.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission or other tangible benefit. Optum Store, Optum Perks, and Healthline Media are owned by RVO Health. Here&#;s our process .

Thorne, Pure Encapsulations, and MegaFood are among the magnesium brands our dietitians recommend most. See what else made the list, plus learn how to choose the right magnesium for your needs.

General price ranges with dollar signs ($&#;$$$) are indicated below. Prices for magnesium supplements typically range from $0.09&#;$0.67 per serving or $10&#;$60 per container.

You can read on for our picks of the best magnesium supplements, plus learn what to look for to meet your specific needs.

Selecting the most suitable form of magnesium, as well as the appropriate dosage, is an essential step in choosing the right product for you.

While it&#;s found in many foods, including vegetables, whole grains, nuts, and beans, people who don&#;t consume enough of these foods regularly might not be meeting the recommended daily amount of magnesium.

Magnesium is a mineral that plays an important role in several bodily functions, including muscle contraction and regulating blood pressure and blood sugar.

For best results, take a single pill with a meal, one to four times a day, depending on recommendations from a healthcare professional.

In comparison to other magnesium supplements, this product has a lower dose of magnesium citrate, which can help move things along without causing an urgent trip to the bathroom.

Pure Encapsulations Magnesium Citrate is in a facility that&#;s NSF registered and CGMP certified, this supplement is also vegan, non-GMO verified, and certified gluten-free by the Gluten-Free Certification Organization.

These work by an osmotic laxative effect, which means they draw water into the intestines, softening stool and making it easier to pass.

Magnesium supplements, particularly magnesium citrate , sulfite, hydroxide, and oxide, are thought to be an effective treatment for occasional constipation.

may have a laxative effect, according to some reviews

may have a laxative effect, according to some reviews

It&#;s worth noting that some reviewers mention diarrhea as a side effect of the supplement. This is sometimes seen with magnesium oxide , specifically.

While this product is not routinely third-party tested for purity and potency, Douglas Laboratories tests all products in-house at ISO certified facilities.

Still, if you&#;re looking for a way to help manage recurring migraine episodes, it&#;s worth considering Douglas Laboratories Magnesium Oxide .

Human research indicates that magnesium supplements may help prevent and manage migraine episodes. Magnesium oxide is one form of magnesium that&#;s thought to be effective for migraine, though more research is needed.

Migraine is a neurological condition that can cause painful episodes of head pain, also known as migraine episodes . They&#;re often associated with symptoms like nausea, weakness, and sensitivity to light and sound.

The taste of this product can be strong, so it&#;s recommended to mix the liquid with water, juice, or food.

Trace Minerals supplements are third-party tested for purity and potency, and this product specifically is certified by Labdoor , an independent testing organization that confirms label accuracy.

This supplement comes in a convenient liquid form and is free from artificial ingredients and added sugars.

The liquid supplement provides 95% of the DV of magnesium in the form of magnesium chloride &#; a form that&#;s often used to address low blood levels of magnesium.

If you&#;ve been diagnosed with a magnesium deficiency , Trace Mineral Mega Mag is worth considering.

could become expensive if taking the maximum dose of 3 capsules per day

could become expensive if taking the maximum dose of 3 capsules per day

According to the company&#;s website, SFI Health supplements are tested multiple times throughout manufacturing. However, it&#;s unclear whether testing is done in-house or by third-party labs.

In addition to being formulated for maximum absorption, we like that this supplement only requires one capsule per day and is free from artificial colors, flavors, and preservatives.

While magnesium glycinate is commonly used to help with sleep and anxiety, magnesium oxide is one of the most common forms tested in studies examining anxiety, though more research on magnesium for anxiety overall is still needed.

SFI Health (previously Klaire Labs) Magnesium Glycinate Complex is highly rated online and contains a blend of chelated magnesium glycinate with magnesium oxide, both of which may help manage anxiety.

In addition to magnesium, each tablet contains 50 mg of organic spinach , which is a good source of magnesium .

MegaFood&#;s Magnesium supplement is tested for more than 125 pesticides and herbicides, as well as:

MegaFood is a Certified B Corporation &#; a legal designation verified by B Lab, a nonprofit organization. The designation is given to companies that meet rigorous standards for:

Unlike many other supplements, this one can be taken on an empty stomach. As a result, you can easily take it just before bed and it may help keep nighttime cramps at bay.

While the research is inconclusive, some individuals report muscle cramp relief from taking magnesium.

Magnesium has been shown to play an important role in helping your muscles relax . That&#;s why insufficient magnesium intake is thought to cause some muscle cramps .

MegaFood&#;s Magnesium contains three forms of magnesium, glycinate, citrate and malate, and is anecdotally praised for its ability to reduce muscle cramps.

Moreover, this supplement is NSF Certified for Sport , a third-party certification that ensures products are free from more than 200 substances banned by many major sports organizations.

Thorne products are made in a lab that meets quality and safety standards set by NSF International and the Therapeutic Goods Administration (TGA), a regulatory body in Australia responsible for assessing supplements.

Plus, it gets good reviews for its flavor and ease of use.

The powder is sweetened with monk fruit concentrate and is free from added sugars, thickeners, artificial flavors and colors

Note that research on the benefits of magnesium glycinate for sleep is ongoing. But if you&#;re interested in trying it, Thorne Magnesium Bisglycinate Powder is our top pick.

Magnesium glycinate is a form of magnesium that&#;s created by combining magnesium with the amino acid glycine, which has been shown to have a calming effect on the brain. Because of this, it&#;s thought that it could be beneficial for sleep, though studies are needed to confirm its effectiveness in humans.

Research suggests that taking magnesium before bed may help improve sleep quality, especially for adults with insomnia .

We chose this supplement because of its high quality ingredients, third-party certification, and inclusion of bisglycinate, a chelated form of magnesium glycinate that may be better absorbed.

Healthline&#;s dietitians evaluated the best magnesium supplements based on the following criteria:

When shopping for a magnesium supplement, it&#;s important to consider which form of magnesium is right for your needs, the form of supplement you&#;re comfortable taking, how much magnesium you need to take, and whether the supplement is tested to confirm label accuracy.

Form of magnesium

Magnesium comes in several forms that differ in their specific uses and absorbability. Magnesium supplements either use single-form magnesium or blends of different types for specific uses and benefits.

While some research exists for the various types of magnesium, most still required more in-depth research.

Supplement type and daily dose

It&#;s important to choose a supplement that you&#;re comfortable taking on a daily basis. For example, if you dislike swallowing pills, you may want to opt for a liquid, gummy, or chewable option instead.

Even if you are OK with capsules, it&#;s worth reading customer reviews to understand how large the capsules are and whether they&#;re easy to swallow.

Lastly, consider if you&#;re OK taking multiple pills per day, or if you&#;d prefer a one-a-day formulation.

Appropriate dosage

The recommended dose for magnesium supplements varies depending on:

• the Recommended Dietary Allowance for your age and gender
• how much magnesium you consume through your diet
• whether you have a condition that makes it difficult for your body to absorb magnesium or that requires more magnesium

In addition to recommended amounts, there are also established Tolerable Upper Intake Levels for magnesium specifically from supplements.

To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your intake of magnesium from supplements under 350 mg per day, unless a healthcare professional has advised you otherwise.

Here are the current average daily recommended amounts of magnesium for teens and adults:

• teen boys (14&#;18 years old): 410 mg
• teen girls (14&#;18 years old): 360 mg
• men (18+ years old): 400&#;420 mg
• women (18+ years old): 310&#;320 mg
• pregnancy (14&#;18 years old): 400 mg
• pregnancy (18+ years old): 350&#;360 mg
• breastfeeding (14&#;18 years old): 360 mg
• breastfeeding (18+ years old): 310&#;320 mg

Tested for purity and potency

Given that the FDA doesn&#;t regulate supplements the same way as drugs, it&#;s best to look for brands that are tested, ideally by a third-party organization such as:

This will help ensure that the contents of the bottle match what&#;s listed on the label.

If you want to learn more, please visit our website Magnesium Oxide Supplier.