Magnesium Citrate vs. Magnesium Oxide: Which Is Better? - wholier

Magnesium is an essential mineral that plays a crucial role in many bodily functions, including muscle and nerve function, blood pressure regulation, and bone health. However, many people don't get enough magnesium from their diet alone, which is why supplements can be an effective way to boost magnesium levels. Two popular forms of magnesium supplements are magnesium oxide and magnesium citrate, but what's the difference between them, and which one is better? Let's take a closer look.

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What's Magnesium Oxide?

Magnesium oxide is a type of magnesium supplement that is commonly used to treat magnesium deficiency. It is made by combining magnesium with oxygen, and it is often sold in tablet or capsule form. Magnesium oxide is relatively inexpensive compared to other forms of magnesium supplements, which is why lower quality brands rely on this form in their supplements. But as we'll learn, not all forms of magnesium are created equal. 

What's Magnesium Citrate?

Magnesium citrate is another form of magnesium that is often used to boost magnesium levels. It's made by combining magnesium with citric acid. One of the advantages of magnesium citrate is that it is more easily absorbed by the body than magnesium oxide. This is what you want if you're taking magnesium specifically for the health benefits it offers, like improved sleep, muscle recovery and digestion. 

Which One Is More Effective?

Magnesium citrate wins in terms of effectiveness. Numerous studies have shown that magnesium citrate is more efficient than magnesium oxide at raising magnesium levels. For instance, in a study examining bioavailability, magnesium citrate showed approximately 16.2% bioavailability, while magnesium oxide had a bioavailability of about 4.03%. Essentially, magnesium citrate was found to be approximately four times more effective in boosting serum magnesium levels.(1)

Additionally, magnesium citrate has been shown to have a few specific health benefits that magnesium oxide does not have. For example, some studies have suggested that magnesium citrate may be effective at reducing the risk of kidney stones.(2) Another study found that magnesium citrate was more effective than magnesium oxide at reducing symptoms of constipation.(3)

Research suggests that magnesium citrate is four times more effective at raising serum magnesium levels compared to magnesium oxide. 

All-in-all, if you want to experience the robust health benefits of magnesium, citrate is typically the better choice. That's why Night Minerals Magnesium + Calcium Drink uses magnesium citrate, instead of less effective magnesium oxide. 

Are There Other Good Forms of Magnesium?

There are more than 10 different forms of magnesium, some are found primarily in ingestible supplements and others are found in topicals. The realm of magnesium is diverse, with each form boasting its own unique features and uses. For instance, consider magnesium glycinate, which is a blend of magnesium and the amino acid glycine. This form is known for its calming effects and can help enhance sleep quality and reduce anxiety. It's also gentle on the stomach, making it a great option for those with sensitive digestion. It's another form that can be found in our magnesium nighttime drink. 

How Much Magnesium Should You Take?

The amount of magnesium you should take depends on several factors, including your age, gender, and overall health. In general, the recommended daily intake of magnesium is 400-420 mg for men and 310-320 mg for women.(4) 

There are multiple types of magnesium, some of which may be better for treating certain symptoms and conditions than others. Examples include magnesium citrate and magnesium glycinate. They may benefit health in a number of ways, from improving blood sugar and blood pressure to reducing anxiety.

Magnesium is a mineral involved in several critical processes in your body. It helps produce energy, metabolizes bone minerals and glucose, regulates heart rate and stress, and synthesizes and activates vitamin D. People in the United States often consume less than the daily intake recommendations for this essential nutrient. Magnesium supplements are a convenient way to meet magnesium needs. 

Magnesium Citrate

Magnesium citrate is more bioavailable to your body than other types, so your body absorbs more of it. It may be helpful for people with anxiety and osteoporosis (weakened bones). Magnesium citrate also treats mild constipation and metabolic syndrome. This cluster of conditions includes hypertension (high blood pressure) and hyperglycemia (high blood sugar). 

A small study of 24 people with metabolic syndrome found that 400 milligrams of magnesium citrate per day for four weeks reduced blood pressure and hemoglobin A1c (HbA1c) levels compared to a placebo group. HbA1c is a marker for blood sugar control. The magnesium group also had significant increases in their vitamin D levels.

Magnesium Glycinate

Magnesium glycinate is highly bioavailable and made from magnesium and the amino acid glycinate. It has been shown to aid in sleep and muscle recovery. Some evidence suggests that magnesium glycinate may also improve depression symptoms.

Always clear supplement use with a healthcare provider if you are using magnesium glycinate to treat depression, especially if you take one or more medications. Magnesium glycinate is generally well-tolerated and less likely to cause gastrointestinal side effects than other types.

Magnesium Acetyl Taurate

Magnesium acetyl taurate is made from magnesium and a form of the amino acid taurine. Animal studies have found that magnesium acetyl taurate may have neuroprotective properties and prevent brain tissue damage. It has also been shown to naturally reduce anxiety.

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One study found that the body rapidly absorbs magnesium acetyl taurate. It was able to pass through to the brain easily and enhance magnesium tissue concentration levels in the brain. This may decrease anxiety symptoms.

Magnesium L-Threonate

Magnesium L-threonate is highly bioavailable and may have a higher absorption and retention rate than other types. It has been shown to reduce brain inflammation and treat magnesium deficiency. One study of 83 people with advanced cancer found that treatment with 1.5 or 2 grams of magnesium L-threonate reduced pain and opioid use after 30 days compared to a placebo. It also significantly relieved opioid‐induced constipation.

Other Forms of Magnesium

There are many other types of magnesium, some of which may better treat certain symptoms and conditions than others:

• Magnesium chloride: Some evidence suggests that magnesium chloride can manage depression. It's more likely to cause gastrointestinal side effects compared to other types.
• Magnesium gluconate: This magnesium salt of an organic compound called gluconic acid has osmotic activity. The unabsorbed salts draw water into your gut and colon and stimulate gastric motility. This can cause a laxative effect.
• Magnesium malate: This combines magnesium with malic acid, a compound naturally found in some fruits and vegetables. Some evidence suggests that magnesium malate could relieve pain in some groups, such as those with fibromyalgia.
• Magnesium orotate: This type of magnesium may improve and protect heart health. It lowers blood pressure, prevents arrhythmias (irregular heart rhythms), and improves nerve function. It's also less likely to cause gastrointestinal side effects.
• Magnesium oxide: This has been shown to alleviate an upset stomach or heartburn. Magnesium oxide is less bioavailable than other types and may cause side effects like diarrhea.
• Magnesium sulfate: This common form of magnesium is less bioavailable than other types. It helps treat low magnesium levels, constipation, and several other conditions.

Consider speaking with a healthcare provider if you have questions about the type of magnesium that may be the best choice. They can recommend an appropriate form and dose based on your health goals and medical history. 

Do You Need a Magnesium Supplement?

A true magnesium deficiency is rare, but many people do not get enough of this nutrient. You may benefit from taking a magnesium supplement if your diet is low in magnesium-rich foods like beans, vegetables, and seeds. People who take certain medications or have conditions, such as Crohn's disease and celiac disease, are also more likely to have low blood levels of magnesium levels.

Research has shown that magnesium supplements can also benefit people with type 2 diabetes, anxiety, high blood pressure, migraines, and depression. Consider discussing optimal dosing and magnesium types with a healthcare provider if you are interested in supplements.

How To Choose the Best Magnesium Supplement for You

Choose a magnesium supplement you can easily tolerate, such as a liquid or powdered form, if you cannot swallow pills. Choose supplements from trusted brands that hire third-party labs to test their products for purity and potency, which helps improve supplement safety. Purchase supplements from brands certified by organizations like UL, USP, and NSF International whenever possible.

Choosing a bioavailable form of magnesium can help increase your body's ability to absorb magnesium and help reduce the risk of side effects. Examples include magnesium glycinate or magnesium citrate. Some low-bioavailable types may be useful for treating conditions like constipation.

Magnesium Product Suggestions

We independently evaluate all of our recommendations. If you click on the links we provide, we may receive compensation.

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.

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