Magnesium Supplements: Types, Benefits and How Much to Take

Considering all of the important roles that magnesium plays in the body, not to mention the fact that a magnesium deficiency is one of the leading nutrient deficiencies in adults, it’s a good idea to consider taking magnesium supplements regularly. Of course, this is in addition to eating plenty of magnesium-rich foods.

What does magnesium do for the body, and why can it be detrimental to be deficient? Magnesium may not be the most present mineral in our bodies in terms of its quantity, but it’s certainly one of the most crucial to overall health.

Magnesium benefits include being involved in more than 300 biochemical functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions, which is why hypomagnesemia (another name for magnesium deficiency) is something you really want to avoid.

What is magnesium?

Magnesium is an essential mineral and also an electrolyte.

What is magnesium used for in the human body? Some of the main functions of magnesium include:

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• Regulating blood pressure
• Keeping bones strong
• Balancing nitric oxide in the body
• Supporting growth and development in babies and children
• Supporting proper function of nerves, muscles and tissue
• Neutralizing stomach acid
• Moving stools through the intestine and preventing constipation

Magnesium also makes the process of photosynthesis possible by helping form chlorophyll, the chemical that allows plants to capture sunlight and turn it into energy

The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low. Magnesium is actually the least abundant serum electrolyte in the body, but it’s still extremely important for your metabolism, enzyme function, energy production and much more.

Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores, either from foods or magnesium supplements, in order to prevent deficiency symptoms. That’s because the body loses stores of magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production.

Magnesium is naturally present in some foods, synthetically added to other food products and available in dietary supplement form. Additionally, it’s found in some over-the-counter medicines, such as antacids and laxatives.

What foods are high in magnesium that we should include in our diets? Some of the best choices include dark leafy greens like spinach, beans, avocado and almonds.

While it’s best to get as much of this mineral as you can from natural magnesium-rich food sources, magnesium supplements can also help some people who are prone to deficiency, such as older adults, athletes and anyone under a lot of stress.

Types of magnesium supplements

What does a magnesium supplement do for you? Because magnesium supplements pose little risk for side effects or toxicity, many healthcare professionals now recommend that adults take supplements regularly to prevent deficiency.

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differ depending on the kind.

One study indicated that magnesium citrate and glycinate are better absorbed than magnesium oxide and sulfate, but more research is needed to determine the comparative bioavailability. Usually types that dissolve in liquid are better absorbed in the gut than less soluble forms.

Here’s information about the different types of magnesium supplements:

1. Magnesium glycinate

Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.

One of the most gentle and absorbable forms, magnesium glycinate is bound to the amino acid glycine. This combo reduces the chance of digestive discomfort and can support deeper relaxation and improved sleep quality.

Because glycine itself is calming, this form is often recommended for stress and insomnia. Studies suggest magnesium supplementation can improve sleep efficiency and reduce insomnia symptoms, particularly in older adults with low magnesium levels. (It’s one of the best forms of magnesium for sleep.)

You may also see it labeled as magnesium bisglycinate, which simply means the magnesium is bound to two glycine molecules, a structure that improves stability and absorption.

Because glycine itself has calming properties and acts as an inhibitory neurotransmitter, this form is often used for:

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• Sleep support
• Stress reduction
• Muscle relaxation
• Anxiety symptoms

Research shows that magnesium supplementation can improve subjective measures of insomnia, sleep efficiency and sleep onset latency, especially in older adults and those with low magnesium levels. Additional studies have demonstrated magnesium’s role in supporting healthy stress response by helping regulate cortisol and nervous system signaling.

Chelated forms like magnesium bisglycinate are absorbed through amino acid pathways in the gut, which may:

• Increase bioavailability
• Reduce laxative effects
• Improve magnesium retention compared to other forms

This makes magnesium glycinate (bisglycinate) one of the most commonly recommended magnesium supplements for long-term daily use.

2. Magnesium citrate

This is magnesium combined with citric acid. Magnesium citrate may have a laxative effect in some cases when taken in high doses, but it is otherwise safe to use for improving digestion and preventing constipation.

Magnesium citrate is bound to citric acid, making it more bioavailable than many other forms. It’s commonly used to support healthy bowel movements and may help relieve occasional constipation due to its mild osmotic effect in the gut.

3. Magnesium chloride

An oil form of magnesium, magnesium chloride can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food.

Athletes sometimes use magnesium oil to increase energy and endurance, dull muscle pain, and help heal wounds or skin irritation.

Well absorbed when taken orally and also used topically, magnesium chloride helps replenish magnesium levels and supports muscle function and hydration. Standard supplementation with magnesium chloride has been shown in human trials to increase serum magnesium levels and help correct deficiency states without severe gastrointestinal side effects.

4. Magnesium sulfate

A combination of magnesium, sulfur and oxygen that is sold as Epsom salt, magnesium sulfate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.

This form is more often used in baths than as an oral supplement due to its strong laxative effect. While it may help promote muscle relaxation and reduce soreness when absorbed through the skin, oral use can cause rapid bowel movements.

5. Magnesium oxide

Typically used as a laxative and for acid reflux, magnesium oxide may be taken in higher doses than other forms since it’s not absorbed as well. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms.

A budget-friendly option, magnesium oxide provides a high amount of elemental magnesium but has lower absorption compared with other forms. It’s frequently used for mild relief of indigestion and constipation, but because much of it isn’t absorbed, it’s less effective for raising systemic magnesium levels.

Magnesium oxide contains a high percentage of elemental magnesium, making it a cost-effective option among magnesium supplements. However, traditional magnesium oxide has lower bioavailability compared to chelated forms because it is less soluble in water.

For this reason, it’s most often used for:

• Occasional constipation relief
• Acid indigestion
• Short-term digestive support

Clinical studies show that magnesium oxide increases stool frequency and improves symptoms of constipation due to its osmotic activity in the intestine. However, because only a portion is absorbed into systemic circulation, it may be less effective for correcting magnesium deficiency compared to more bioavailable forms.

Liposomal magnesium oxide is a newer innovation designed to improve absorption. In liposomal delivery systems, magnesium oxide particles are encapsulated within lipid (fat-based) vesicles called liposomes. This protective coating may:

• Improve gastrointestinal tolerance
• Enhance cellular delivery
• Increase bioavailability compared to standard magnesium oxide

While early research on liposomal nutrient delivery systems suggests improved absorption efficiency in humans, more magnesium-specific human trials are still needed to confirm how much liposomal magnesium oxide improves systemic magnesium levels compared to traditional oxide forms.

For individuals seeking a budget-friendly option or digestive support, magnesium oxide may be helpful. However, for long-term magnesium repletion, forms like magnesium glycinate or other chelated magnesium supplements are generally preferred.

6. Magnesium malate

Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound that’s found in apples and other food sources. A 2018 study revealed fairly impressive bioavailability in rats for an extended time.

Malic acid also is a compound involved in energy production, and magnesium malate’s milder impact on the digestive system also makes it suitable for daily use.

7. Magnesium L-threonate

Magnesium threonate has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.

This form is engineered to cross the blood-brain barrier more effectively than many other magnesium supplements, which may support cognitive function and memory. In clinical studies, L-threonate supplementation has been associated with improvements in memory and executive function in older adults, making it one of the more promising forms for brain health.

8. Magnesium chelate

Magnesium chelate is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.

Magnesium amino acid and peptide chelate refers to magnesium bound to one or more amino acids or peptides, improving absorption compared with non-chelated forms. Chelated magnesium is absorbed more efficiently in the gut because it can use amino acid transport pathways, which may lead to better serum magnesium levels and fewer digestive side effects.

While research specific to every chelate variant is limited, human studies comparing chelated magnesium (such as bisglycinate) with magnesium oxide consistently show higher bioavailability and improved magnesium status in people taking chelated supplements.

Potential advantages:

• Highly absorbable form of magnesium
• Gentler on the digestive system
• Supports muscle and nerve function due to better uptake

9. Magnesium orotate

Magnesium orotate pairs magnesium with orotic acid, a compound thought to support cellular energy and heart health. Some observational studies suggest orotic acid may help support heart muscle function, but this form is typically more expensive and used primarily in cardiovascular-focused supplementation.

10. Magnesium taurate

Magnesium taurate is a compound of magnesium bound to taurine, an amino acid with its own health benefits. This form is often chosen for cardiovascular support because both magnesium and taurine help promote healthy blood pressure, vascular function and blood sugar regulation, although direct human research on taurate specifically is still emerging.

Observational and mechanistic studies show that adequate magnesium intake is linked to lower blood pressure and improved heart health, and taurine supplementation has independently shown beneficial effects on cholesterol metabolism and blood pressure in clinical analyses.

Key benefits may include:

• Supporting healthy blood pressure
• Enhancing blood sugar balance
• Synergistic support for heart rhythm and vascular health

While more human-specific trials on the taurate form are needed, many clinicians choose this form for gentle cardiovascular support.

11. Magnesium ascorbate

Magnesium ascorbate blends magnesium with vitamin C (ascorbate), resulting in a buffered compound that is gentler on the stomach than standard ascorbic acid. This form offers the synergistic benefits of both nutrients: magnesium’s role in muscle, nerve and energy metabolism plus vitamin C’s antioxidant action and immune support.

Some research suggests that combining magnesium with vitamin C may enhance overall nutrient absorption and antioxidant capacity, and it may help support collagen synthesis and immune cell function, though more dedicated human trials on this specific form are needed.

Benefits include:

• Gentle on digestion
• Dual immune and antioxidant support
• Aids collagen production and cellular metabolism

12. Magnesium lactate

This form combines magnesium with lactic acid. It’s well absorbed and often used when someone needs a more gentle option that supports general magnesium status without strong laxative effects. It can be a good choice for long-term daily supplementation.

13. Magnesium carbonate

Magnesium carbonate is an inorganic salt used in magnesium supplements and some antacid formulas. In the stomach, it reacts with acid to form magnesium chloride, which is then absorbed in the small intestine.

It’s often used for occasional heartburn, digestive support and mild constipation due to magnesium’s natural osmotic effect.

Clinical evidence on magnesium-containing antacids shows they can help neutralize stomach acid and relieve indigestion. Magnesium carbonate offers moderate absorption, generally better than magnesium oxide but less than chelated forms like glycinate.

14. Magnesium gluconate

Magnesium gluconate is a gentle, well-tolerated form of magnesium supplements made by combining magnesium with gluconic acid. It’s commonly used for gradual correction of magnesium deficiency and long-term supplementation because it’s less likely to cause digestive upset.

Studies show oral magnesium gluconate can effectively raise serum magnesium levels. Like other bioavailable forms, it may help support healthy blood pressure, metabolic function and proper muscle and nerve activity.

How much magnesium to take (dosage)

How do you know if you should use magnesium supplements? According to the National Institutes of Health (NIH), assessing magnesium levels is difficult because most magnesium is inside cells or bones and not within the blood. This can make blood test results misleading when it comes to determining a magnesium deficiency.

The most common method for assessing magnesium status is by measuring serum magnesium concentrations in the blood or by measuring concentrations in saliva and urine, but no single method is considered totally comprehensive and accurate.

If you’re going to supplement, when should you take magnesium? The best time of day to take magnesium for most people is right before bed. It’s also a good idea to split doses, taking some in the morning and some at night, which can help with absorption.

So, how much magnesium should you take per day? Keep in mind that magnesium needs vary on different individual factors, like your age and gender.

According to the NIH, below are the recommended daily allowances (RDA) for magnesium:

• Infants to 6 months: 30 milligrams (mg)
• 7 to 12 months: 75 mg
• 1 to 3 years: 80 mg
• 4 to 8 years: 130 mg
• 9 to 13 years: 240 mg
• 14 to 18 years: 410 mg for men; 360 mg for women
• 19 to 30 years: 400 mg for men; 310 mg for women
• Adults 31 years and older: 420 mg for men; 320 mg for women
• Pregnant women: 350 to 360 mg
• Women who are breastfeeding: 310 to 320 mg

How much magnesium per day is best in supplement form? This depends on the type of magnesium you take, the issue you’re attempting to improve and if you’re deficient.

In some cases, high doses up to 800 to 1,800 milligrams of magnesium daily for several months are given to help treat conditions like indigestion and irregular heartbeats, but this is done under supervision from a doctor.

Is it safe to take 500 milligrams of magnesium a day? Most authorities state that doses less than 350 milligrams daily are safest for most adults. In other words, the “daily upper intake level” for magnesium is 350 milligrams for anyone over 8 years old.

Unless your doctor tells you otherwise, it’s best to take about 300 to 400 milligrams daily at most. For children, magnesium is safe when taken in doses of between 65 to 100 mg/day depending on age,  or up to 350 mg/day for children older than 8 years.

How do you choose the best magnesium supplement?

When selecting a magnesium supplement, consider bioavailability, your health goals and any digestive sensitivity you may have. Forms like magnesium glycinate, taurate and amino acid chelates are generally easier on the stomach and better absorbed, while forms such as citrate and oxide may be useful for occasional constipation.

Research supports the benefits of magnesium for blood pressure regulation, sleep quality, mood and metabolic health, but form and dosage matter when striving for optimal results.

Risks and side effects

How much magnesium is too much? Too much magnesium from food sources alone doesn’t pose a risk because any excess magnesium that the body doesn’t need is easily flushed out in the urine.

It’s possible, however, to ingest too much magnesium from magnesium supplements, although magnesium overdose or toxicity is very rare and not thought to be a threat to most people.

Magnesium supplements that include magnesium carbonate, chloride, gluconate and oxide can cause digestive issues.

One side effect of too much magnesium is the laxative effect that it potentially causes, such as diarrhea and sometimes nausea and abdominal cramping. Usually this happens when someone goes over a 600-milligram dose of magnesium, causing magnesium to produce osmotic activity in the intestines and colon, which can overstimulate the bowels.

To prevent a laxative effect, stick to the proper dose of magnesium, and aim to have no more than 300 to 400 milligrams at one dose. Consuming high doses may result in side effects like gastrointestinal upset, irregular heartbeat, low blood pressure, confusion, slowed breathing, coma and very rarely even death.

Consuming any supplement in doses that are too high can create an imbalance in other nutrients and toxicity. This is why it’s best to get magnesium or other nutrients from food sources, as foods naturally contain other important balancing nutrients.

In the case of deficiency, a person may need to take a higher magnesium dosage for a certain period of time.

However, if possible, try to use food-based supplements in these cases, or be aware of how nutrients, such as calcium and magnesium, work together and how certain dosages and intakes can interact with one another.

Frequently asked questions

What are magnesium supplements used for?

Magnesium supplements are used to help correct or prevent magnesium deficiency and to support functions involving muscles, nerves, blood sugar regulation and heart rhythm. Because magnesium plays a role in more than 300 enzymatic reactions in the body, magnesium supplements are commonly taken to support sleep, relaxation, muscle recovery, bone health, cardiovascular health and metabolic function.

Many people also use magnesium supplements to help with occasional muscle cramps, constipation, headaches, PMS symptoms and stress. The best use depends on the specific form of magnesium and your individual health needs.

What are the benefits of magnesium supplements?

The potential benefits of magnesium supplements include:

• Supporting healthy muscle function and reducing cramping
• Promoting relaxation and better sleep quality
• Helping maintain healthy blood pressure levels already within a normal range
• Supporting heart rhythm and cardiovascular health
• Assisting with energy production
• Supporting bone density and calcium metabolism
• Helping regulate blood sugar levels

Benefits vary depending on the type of magnesium supplement and the dose used.

What is the best type of magnesium supplement?

The “best” magnesium supplement depends on your goal:

• Magnesium glycinate is often preferred for sleep, relaxation and anxiety support because it is gentle on the stomach and highly absorbable.
• Magnesium citrate is commonly used for constipation support due to its mild laxative effect.
• Magnesium malate is often used to support energy production and muscle health.
• Magnesium threonate has been studied for potential cognitive and brain health support.
• Magnesium oxide contains a high percentage of elemental magnesium but is less bioavailable and more likely to cause digestive upset.

For most people seeking overall wellness support, highly absorbable forms such as glycinate, citrate or malate are typically recommended.

How much magnesium should you take daily?

The RDA for magnesium varies by age and sex:

• Adult men: 400 to 420 mg per day
• Adult women: 310 to 320 mg per day

Keep in mind that these totals include magnesium from both food and supplements. Most experts recommend not exceeding 350 mg per day from supplemental magnesium alone unless directed by a healthcare provider. Individual needs may vary depending on diet, medications, stress levels and certain health conditions.

When is the best time to take magnesium supplements?

Magnesium supplements can be taken at any time of day, but timing often depends on your goal:

• For sleep support: Take magnesium 30 to 60 minutes before bedtime.
• For muscle recovery: Take after workouts or in the evening.
• For digestion support: Magnesium citrate is often taken in the evening or as directed.

Taking magnesium with food may reduce the risk of digestive discomfort.

Are magnesium supplements safe?

Magnesium supplements are generally safe for healthy adults when taken at appropriate doses. However, high doses can cause side effects such as diarrhea, nausea and abdominal cramping.

People with kidney disease, heart rhythm disorders, or those taking medications such as diuretics, antibiotics or proton pump inhibitors should consult a healthcare provider before starting magnesium supplements. Excessive magnesium intake from supplements can lead to magnesium toxicity, though this is rare in individuals with healthy kidney function.

What are signs of magnesium deficiency?

Common signs of low magnesium levels may include:

• Muscle cramps or spasms
• Fatigue or weakness
• Irritability or mood changes
• Headaches
• Irregular heartbeat
• Difficulty sleeping

Severe deficiency is uncommon but can lead to more serious neurological and cardiovascular symptoms. Blood tests can help confirm low magnesium levels, although serum magnesium does not always fully reflect total body magnesium stores.

Can you take magnesium supplements every day?

Yes, many people take magnesium supplements daily, especially if dietary intake is low. Magnesium-rich foods include leafy greens, nuts, seeds, legumes and whole grains, but modern diets often fall short.

Daily supplementation is generally safe when staying within recommended dosages. Long-term use should be discussed with a healthcare provider, particularly if you are managing a chronic health condition.

Do magnesium supplements help with sleep?

Magnesium supplements may support sleep by promoting relaxation of the nervous system and helping regulate neurotransmitters involved in calming the brain. Magnesium also plays a role in melatonin regulation and GABA activity, both important for sleep quality. Forms such as magnesium glycinate and magnesium threonate are often chosen for sleep support due to their calming properties and good absorption.

Can magnesium supplements help with anxiety and stress?

Magnesium plays a key role in nervous system regulation and stress response. Some research suggests that magnesium supplementation may help reduce mild anxiety symptoms, especially in individuals with low magnesium levels. Magnesium glycinate is commonly used for stress support because glycine itself has calming properties.

Do magnesium supplements cause diarrhea?

Some forms of magnesium supplements can cause diarrhea, especially at higher doses. Magnesium citrate and magnesium oxide are more likely to have a laxative effect. If digestive upset occurs, switching to a gentler form such as magnesium glycinate or lowering the dose may help.

Who should not take magnesium supplements?

Magnesium supplements may not be appropriate for:

• People with severe kidney disease
• Individuals with certain heart rhythm disorders
• Those taking medications that interact with magnesium

Magnesium can interfere with the absorption of some antibiotics and thyroid medications, so it’s typically recommended to separate doses by at least two hours. If you are pregnant, breastfeeding or managing a medical condition, consult a healthcare professional before starting magnesium supplements.

What is the best magnesium supplement for overall health?

For overall health, a highly bioavailable and well-tolerated form such as magnesium glycinate, magnesium malate or a blended magnesium complex is often considered ideal. The best magnesium supplement is one that matches your specific health goals, is third-party-tested for purity and fits within recommended daily intake guidelines. When choosing magnesium supplements, look for transparent labeling, minimal fillers and a reputable brand that follows good manufacturing practices.

Final thoughts

• Magnesium deficiency is one of the most common nutrient deficiencies in the world, and while it’s best to get as much as you can from magnesium-rich food sources, magnesium supplements can help some people.
• Magnesium is one of the most crucial minerals for the body. It’s involved in over 300 biochemical functions in the body.
• Some of the most common magnesium supplements include magnesium chelate, citrate, chloride oil, glycinate, threonate and orotate. You can take magnesium supplements orally or even get intravenous magnesium. It’s much more common to find and use oral magnesium supplements vs. intravenous supplements.
• There are few risks associated with magnesium supplementation, but if you experience a laxative effect or symptoms like diarrhea, nausea or cramping, you may be taking too much magnesium.