20% off €35

000000s
Code:FLASH
 

20% off €35

000000s

Code:FLASH

OffersBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 priceBuy 1 Get 1 Free Event25% off Online Only OfferOutlet2 for €23 Mix & MatchBuy 2 for €6 Mix & MatchVitamins & SupplementsVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyFlower RemediesVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarBetterYouNew NordicBioglanNatures AidDAMEDr OrganicGrass & Co.Black Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 priceBuy 1 Get 1 Free Event25% off Online Only OfferOutlet3 for €18 Mix & MatchShort DatedDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsAdvent CalendarsFood & Drink Shop AllVegan FoodDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesChocolate CoatedTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeasMatcha & Green TeaSleep & Relaxation TeaSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsDrinks & JuicesShop all Drinks & JuicesMultipack DrinksProtein ShakesJuices & Health ShotsNatural Energy DrinksKombuchaSoft DrinksWaterAlcohol Free DrinksKefirSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodHolland & BarrettGrenadeNaturyaPukkaHeath & HeatherNakdHuelTwiningsMeridianPerfectTedBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 price25% off Online Only OfferBuy 1 Get 1 Free EventBuy 2 for €6 Mix & MatchOutlet2 for €3 Mix & MatchGluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoHolland & BarrettOptimum NutritionPrecision EngineeredGrenadeUSNApplied NutritionMyproteinHuelPhDNakdBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 price25% off Online Only OfferBuy 1 Get 1 Free EventOutletGluten FreeDairy FreeSugar FreeWheat FreeEgg FreeMilk FreePalm Oil FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintHolland & BarrettTisserandMiaromaQ+ATrilogyEthiqueBlack Friday DealsBuy One Get One 1/2 PriceBuy 1 Get 1 Free EventBetter than 1/2 price2 for €23 Mix & MatchOutlet25% off Online Only OfferAlcohol FreeDairy FreeGluten FreeParfum FreePalm Oil FreeMicroplastics FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inWeight ManagementWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportHolland & BarrettGrenadeOptimum NutritionHeath & HeatherPulsinUSNDiabloEat WaterGreenPeppersmithBlack Friday DealsBuy One Get One 1/2 Price25% off Online Only OfferBetter than 1/2 priceBuy 1 Get 1 Free EventGluten FreeSugar FreeDairy FreeWheat FreeMilk FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inChristmasHealth & WellnessShop all Health & WellnessJoints Bones & MusclesEnergyGut HealthShop all Gut HealthGut Health FoodHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseHolland & BarrettNaturtintDr OrganicVitabioticsApplied NutritionOptimum NutritionWildWeledaSolgarNew NordicBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 priceBuy 1 Get 1 Free Event25% off Online Only Offer2 for €23 Mix & MatchOutlet3 for €18 Mix & MatchDairy FreeGluten FreeSugar FreeAlcohol FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergyWomen's HealthMenopauseSkincareJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

What are the different magnesium types?

Food rich in magnesium, healthy eating and dieting
You want magnesium... but is it magnesium glycinate? Or citrate? How about magnesium oxide? With help from our expert nutritionist, here's our easy guide to the types of magnesium

Summary

1Types of magnesium

Magnesium always attaches to another substance. That’s how it makes the different types...

2Are you getting enough magnesium?

Magnesium deficiency isn't always noticeable, so it can be hard to tell if you’re getting enough...

3The final say

Want to see the best results? It's worth taking a few minutes to work out the best kind for you...

Explore related topics

You may think magnesium is just one thing, but actually there are loads of different types. Call them your favourite girl band: each has a different personality, but they’re all part of the same fabulous group.

We'll get into the many different types from magnesium citrate to magnesium oxide in a moment - but first, let's see why it’s so important. As H&B nutritionist Madalena Vieira Costa explains, very low magnesium could eventually contribute to, “fatigue, heart issues and osteoporosis.”1,2

Luckily, most people get the magnesium they need from their diet. But it’s worth making sure you pick the most efficient kind for your needs.

What are the different types of magnesium?

Magnesium is a metallic mineral that always attaches to another substance. That’s how it makes the different types.

For example, magnesium combines with oxygen to make magnesium oxide. And magnesium citrate is the result of magnesium binding with citric acid. All these combinations affect how well your body absorbs magnesium and how it works.3,4

Magnesium citrate

Magnesium citrate (sometimes called citric magnesium) is a type of magnesium that has been combined with citric acid. As the name suggests, this acid gives citrus fruits their tangy taste. You’ll commonly find magnesium citrate in your vitamins and supplements. What makes it so popular is that it may be more easily absorbed than some other types.5

Magnesium citrate is commonly used for magnesium deficiency, but it offers other potential benefits. It’s often used to help short-term constipation as it can have a laxative effect. It shouldn’t be used as a long-term solution however, so speak with your doctor if you have constipation that won’t go away.6

Magnesium oxide

Magnesium oxide is made of magnesium salt and oxygen. It has a white, powdery appearance and is often made into capsules or tablets.7

While it’s not commonly used for magnesium deficiency, magnesium oxide can offer support for mild indigestion, heartburn and sometimes short-term constipation.8

Magnesium glycinate

Magnesium glycinate (and its counterpart magnesium bisglycinate) is formed from magnesium and glycine. Glycine acts as a neurotransmitter (a chemical messenger), sending messages around the body.9
Good sleep foods - banana, milk, almonds and sleep mask. Insomnia treatment. Healthy night sleep.
Some people believe magnesium glycinate can support sleep and relaxation. An emerging study found that elderly people who took magnesium fell asleep quicker. Other studies have looked into this too and found promising results. However, most studies have been small so more evidence is needed to determine if magnesium glycinate or any other form of magnesium can be beneficial for sleep.10,11

Magnesium malate

This type of magnesium is formed by combining magnesium with malic acid, which is what gives some fruits their tart flavour.12

Like magnesium citrate, magnesium malate may also be used as a laxative. It's thought to work by helping to draw water into your intestines, which promotes movement of the food in your gut.13

Magnesium sulphate

You’ll probably know this as Epsom salts. They’re created by combining magnesium with sulphuric acid to form small, colourless crystals.

Epsom salts are commonly used in the bath, as they’re thought to help soothe aching muscles.

However, more scientific research is needed to say for sure. You can find magnesium sulphate in creams, gels and oral supplements too.14

Magnesium chloride

Last up is magnesium chloride. This one’s made by binding magnesium with hydrochloric acid.15 Magnesium chloride is being researched for its potential to support blood sugar levels, sleep quality and mood – however further study is still needed.16

Magnesium chloride is generally taken as a tablet or sold as flakes for the bath, like with Epsom salts.

Are you getting enough magnesium?

Magnesium deficiency isn’t always noticeable, so it can be hard to tell if you’re getting enough. The NHS recommends that men aged 19-64 get 300mg of magnesium per day and women get 270mg.17

Your intake could roughly look like:
  • a banana: 32mg 18
  • a cup of skimmed milk: 29.5mg 19
  • a baked potato with half a tin of tuna: 76.5mg 20,21
  • a serving of cashews (18 nuts): 83mg 22
  • 3 squares of 70-85% dark chocolate (30g): 68mg 23
This provides approximately 289mg of magnesium.

The final say

When it comes to magnesium, you have so many options. Some are absorbed easily in the gut, making them better for replenishing your mineral levels. Others work best as creams or gels – great if you want an alternative to tablets. Although note they won’t have the same effect, as topical methods are only applied to the area and won’t penetrate into your bloodstream. 

Want to see the best results? It's worth taking a few minutes to work out the best kind for you.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
 

Sources

1. Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J [Internet]. 2012 Feb [cited 2024 Aug 20]; 5(Suppl 1): i3-i14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/ 
2. NHS. Osteoporosis [Internet]. NHS [reviewed 2022 Oct 13; cited 2024 Aug 20]. Available from: https://www.nhs.uk/conditions/osteoporosis/ 
 3. Allen MJ, Sharma S. Magnesium. StatPearls [Internet]. 2023 Feb 20 [cited 2024 Aug 20]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519036/ 
 4. Blancquaert L, Vervaet C, Derave W. Predicting and Testing Bioavailabilty of Magnesium Supplements. Nutrients [Internet]. 2019 Jul 20 [cited 2024 Aug 20]; 11(7): 1663. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
5. Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res [Internet]. 2003 Sep [cited 2024 Aug 20]; 16(3): 183-91. Available from: https://pubmed.ncbi.nlm.nih.gov/14596323/
6. Siegel JD, Di Palma JA. Medical Treatment of Constipation. Clin Colon Rectal Surg [Internet]. 2005 May [cited 2024 Aug 20]; 18(2): 76-80. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2780140/
7. PubChem. Magnesium Oxide [Internet]. PubChem [cited 2024 Aug 20]. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-oxide
8. Yablon LA, Mauskop A. Magnesium in headache. Magnesium in the Central Nervous System [Internet]. 2011 [cited 2024 Aug 20]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507271/
9. Abdul Razak M, Shajahan Begum P, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxid Med Cell Longev [Internet]. 2017 Mar 1 [cited 2024 Aug 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/
10. Abbasi B et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med [Internet]. 2012 Dec [cited 2024 Aug 20]; 17(12): 1161-9. Available from: https://pubmed.ncbi.nlm.nih.gov/23853635/
11. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res [Internet]. 2023 Jan [cited 2024 Aug 20]; 201(1): 121-128. Available from: https://pubmed.ncbi.nlm.nih.gov/35184264/
12. PubChem. Malic Acid [Internet]. PubChem [cited 2024 Aug 20]. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Malic-acid
13. National Institutes of Health (NIH). Magnesium [Internet]. NIH [reviewed 2022 Jun 2; cited 2024 Aug 20]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
14. Gröber U, Werner T, Vormann J, Kisters K. Myth or Reality – Transdermal Magnesium? Nutrients [Internet]. 2017 Jul 28 [cited 2024 Aug 20]; 9(8): 813. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/
15. PubChem. Magnesium Chloride [Internet]. PubChem [cited 2024 Aug 20]. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-chloride
16. Guerrero-Romero F, Simental-Mendía LE, Hernández-Ronquillo G, Rodriguez-Morán M. Oral magnesium supplementation improves glycaemic status in subjects with prediabetes and hypomagnesaemia: A double-blind placebo-controlled randomized trial. Diabetes & Metabolism [Internet]. 2015 Jun [cited 2024 Aug 20]; 41(3): 202-207. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1262363615000580?via%3Dihub
17. NHS. Others – Vitamins and minerals [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Aug 20]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
18. US Department of Agriculture (USDA). Bananas, raw [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944
19. US Department of Agriculture (USDA). Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/746772
20. US Department of Agriculture (USDA). Potatoes, baked, flesh and skin, without salt [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/
21. US Department of Agriculture (USDA). Fish, tuna, white, canned in water, drained solids [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175158
22. US Department of Agriculture (USDA). Nuts, cashew nuts, raw [Internet]. USDA [cited 2024 Aug 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/
23. US Department of Agriculture (USDA). Chocolate, dark, 70-85% cacao solids [Internet]. USDA [cited 2024 Aug 20]. Available from:https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273
 

Related Articles