Which Magnesium should I be taking?
The Different Types of Magnesium Supplements (and Which Is Best for You)
Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including energy production, nerve signal transmission, muscle contraction, and blood pressure regulation. It’s no wonder that health professionals – from functional medicine doctors to chiropractors – often emphasize magnesium’s importance for overall health and longevity. Many adults (including busy professionals and business owners in their 30s, 40s, and 50s) do not get enough magnesium through diet alone. In fact, up to two-thirds of people in Western countries may have suboptimal magnesium intake. Ensuring adequate magnesium is crucial for anyone focused on wellness, healthy aging, or even neuro-rehabilitation, as proper magnesium levels support normal muscle and nerve function (key factors in chiropractic and neurological health).
If you’re considering a magnesium supplement, you might be surprised to learn there are many different forms available. Each type of magnesium has distinct properties and benefits. This guide will break down the common types of magnesium supplements you can consume and highlight which form is best suited for various needs or health scenarios. All claims are backed by peer-reviewed research or reputable health sources – so you can be confident in choosing the right magnesium for your goals.
Why Magnesium Matters for Health and Longevity
Maintaining healthy magnesium levels is linked to numerous health benefits, from better sleep to heart health. Magnesium helps keep stress in check by regulating cortisol (the stress hormone) and supporting a calm nervous system. It also plays a role in maintaining healthy blood pressure and blood sugar levels, which is important for longevity and metabolic health. Adults generally need around 320–420 mg of magnesium per day (women require ~320 mg, men ~420 mg) for optimal health. Yet, modern diets and lifestyles often lead to magnesium shortfalls.
For health-conscious individuals, especially those aged 35–50, magnesium can be a game-changer. Proper magnesium intake has been associated with improvements in sleep quality and insomnia in older adults. Some studies even suggest magnesium supplementation can help with mild anxiety and mood by calming the nervous system. Moreover, magnesium is a common recommendation in functional health circles for easing muscle tension and cramps – something athletes, office workers, and chiropractic patients alike can appreciate. By understanding the differences between magnesium types, you can tailor your supplement choice to your specific wellness needs, whether it’s better sleep, improved exercise recovery, or enhanced cognitive function.
Types of Magnesium Supplements and Their Best Uses
Not all magnesium supplements are created equal. The various formulations of magnesium (essentially magnesium bound to different other compounds) can affect how well your body absorbs it and what effects it has. In general, forms that dissolve well in liquid tend to be more completely absorbed in the gut than less soluble forms. Small studies have found that magnesium aspartate, citrate, lactate, and chloride are absorbed more fully (thus more bioavailable) than forms like magnesium oxide or sulfate. Below, we explore some of the most common magnesium types, with advice on which is best for different scenarios.
Magnesium Citrate – High Absorption & Digestive Support
Magnesium citrate is magnesium bound with citric acid (found naturally in citrus fruits). It is one of the most popular and bioavailable forms of magnesium supplement. Research shows magnesium citrate is highly soluble and absorbs better than many other forms. For example, in a clinical trial comparing magnesium citrate to magnesium oxide, citrate led to significantly higher magnesium levels (measured by urinary excretion), confirming that magnesium citrate is more soluble and bioavailable than magnesium oxide. In fact, a 2019 study with healthy volunteers found magnesium citrate to be among the most easily absorbed forms of magnesium.
Magnesium citrate is a great choice if your goal is to replenish magnesium levels or address a deficiency, thanks to its superior absorption. It’s also known for its effect on the digestive system. Magnesium citrate has a natural osmotic laxative effect - it draws water into the intestines. At higher doses, it’s commonly used to relieve constipation or even as a bowel prep before medical procedures. Over-the-counter magnesium citrate solutions are popular laxatives for short-term constipation relief. On the flip side, because of this laxative property, some people with sensitive digestion might experience loose stools if they take magnesium citrate when they don’t actually need the extra bowel stimulation.
Best for: Increasing magnesium levels in the body; people with normal or low magnesium who want a well-absorbed supplement; those seeking relief from occasional constipation (in proper dosages). It’s often a good first choice for general magnesium supplementation due to its balance of high absorption and effectiveness. If you do not want the laxative effect, simply stick to moderate doses or consider a different form.
Magnesium Oxide - Low Absorption but Good for Heartburn/Constipation
Magnesium oxide consists of magnesium bound to oxygen, and it typically comes as a white powder or capsule. This form is not easily absorbed – in fact, multiple studies report that magnesium oxide is poorly absorbed in the digestive tract. One study found that after an oral dose, magnesium oxide led to minimal increases in magnesium levels compared to magnesium citrate, which was much better absorbed. Because of its low bioavailability, magnesium oxide isn’t the best option if you need to correct a magnesium deficiency or raise your magnesium for health benefits.
However, magnesium oxide has other uses. Since a lot of it stays in the intestines, it can work as a laxative and also as an antacid. Magnesium oxide is often used for digestive relief - it can help neutralisde stomach acid to ease heartburn or indigestion, and it can draw water into the bowels to relieve constipation. Many over-the-counter antacid or laxative products contain magnesium oxide or a similar compound (for example, “milk of magnesia” is magnesium hydroxide, another poorly absorbed form that acts as a laxative). Magnesium oxide is even sometimes used in clinical trials for preventing migraines or supporting migraine sufferers, though evidence for magnesium’s role in migraine prevention is still limited and under study.
Best for: Those who need a stomach soother or occasional constipation relief, rather than for boosting magnesium levels. If you have adequate magnesium intake but suffer from indigestion or infrequent constipation, magnesium oxide could be useful. It’s inexpensive and readily available. Just remember that because it isn’t absorbed well, it’s not the ideal supplement if your aim is to get more magnesium into your bloodstream and cells for systemic benefits.
Magnesium Glycinate – Gentle, Calming, and Great for Sleep
Magnesium glycinate (also called magnesium bisglycinate) is magnesium chelated (bound) with the amino acid glycine. This form is highly regarded as one of the most gentle and absorbable magnesium supplements. Magnesium glycinate is well absorbed and is less likely to cause digestive upset or loose stools because glycine is a small, neutral amino acid that helps the magnesium cross the intestinal wall efficiently. If you’ve found other magnesium supplements give you diarrhea or stomach cramps, glycinate might be a better option.
Magnesium glycinate is often touted for its calming, relaxing properties. Glycine (the amino acid in this compound) on its own has been shown in animal studies to improve sleep quality and even has anti-inflammatory benefits. In the magnesium glycinate form, many people report it helps ease anxiety, stress, and promotes restful sleep. While research is still catching up (and more studies are needed for definitive proof), magnesium glycinate is commonly recommended by practitioners for insomnia or anxiety because both magnesium and glycine have calming effects on the brain. One review found magnesium supplements can help with mild anxiety and sleep problems, especially in people who are magnesium deficient. And a clinical trial in elderly adults with insomnia showed that magnesium (500 mg daily) significantly improved sleep time, efficiency, and reduced insomnia severity compared to placebo.
Another advantage: magnesium glycinate is unlikely to cause a laxative effect at normal doses, so it’s suitable for daily use to maintain healthy magnesium levels. It’s a great option if you want magnesium’s benefits for mood, sleep, or muscle relaxation without the digestive side effects some other forms can cause.
Best for: People who want a calming magnesium to help with sleep, stress, or anxiety, or those who have had trouble tolerating other magnesium forms. It’s also a good general magnesium supplement for overall health, since it’s well absorbed. For someone in a high-stress job or a health enthusiast looking to improve recovery and relaxation, magnesium glycinate can be an excellent choice.
Magnesium Malate - Energy Booster and Muscle Support
Magnesium malate is magnesium combined with malic acid, an organic acid found in many fruits and wines (it gives a tart taste). This form is also very well absorbed in the digestive tract. In fact, magnesium malate is often recommended as a good option to replenish magnesium levels for those who need to take larger doses, because it tends to be gentle on the stomach. Some people report that magnesium malate has less of a laxative effect compared to something like magnesium citrate. That can be beneficial if you want to avoid frequent bathroom trips while still getting a substantial amount of magnesium.
What’s special about malate is that malic acid is involved in the Krebs cycle – the energy-producing process in our cells. There’s a thought that magnesium malate might help with energy production and muscle function more so than other forms. It has gained popularity for managing symptoms of certain chronic conditions. For instance, magnesium malate is occasionally recommended for people with fibromyalgia or chronic fatigue syndrome, as some small studies and patient reports have noted improvements in pain or energy levels. In one early study, a combination of magnesium and malic acid showed potential in reducing fibromyalgia pain and tenderness, though more recent high-quality research is needed to confirm long-term benefits.
At the very least, magnesium malate can serve as a daily supplement to ensure proper magnesium intake, with the bonus that malic acid may support exercise performance and reduce muscle soreness (malate is sometimes included in post-workout supplements for this reason). While we await more definitive research, many individuals find magnesium malate helps them feel less muscle fatigue.
Best for: Individuals looking to support energy levels, reduce muscle aches, or those with conditions like fibromyalgia (as advised by a healthcare provider) who want to experiment with a form that might aid muscle metabolism. It’s also an excellent all-purpose magnesium for anyone who wants high absorption with minimal laxative side effects. If you’re increasing magnesium as part of a functional health plan for chronic fatigue or muscle pain, malate could be the form to try.
Magnesium Taurate - Heart Health and Blood Sugar Control
Magnesium taurate is a combination of magnesium and taurine, an amino acid. This form is attracting interest for its potential benefits on cardiovascular health and metabolic health. Taurine itself is known to help regulate blood sugar and blood pressure. Research suggests that getting enough magnesium and taurine may have a positive influence on blood sugar control, making magnesium taurate a logical choice for supporting healthy blood glucose levels. Additionally, both magnesium and taurine have roles in maintaining healthy blood pressure: magnesium helps blood vessels relax, and taurine can support heart muscle function and nerve signals in the heart.
Animal studies have provided some encouraging data. In a 2018 study on rats with high blood pressure, magnesium taurate significantly reduced blood pressure compared to control, indicating this form could indeed benefit heart health. While that’s an animal study and we need more clinical trials in humans, it aligns with the idea that magnesium taurate might be especially useful for those concerned with hypertension (high blood pressure) or those who want to support their heart. Some early research and practitioner reports also suggest magnesium taurate may help with heart palpitations or arrhythmias due to the calming effect of taurine on the heart muscle, though robust evidence is limited.
Because taurine is also involved in calming the nervous system, magnesium taurate might have some mild anti-anxiety or calming benefits as well – but its main reputation is as the “cardio” magnesium. It does not typically cause diarrhea unless taken in very high doses, so it’s another form that’s fairly easy on the gut.
Best for: Those who want to support heart health, healthy blood pressure, or blood sugar management with their magnesium supplement. Middle-aged adults concerned about cardiovascular wellness or metabolic syndrome might consider magnesium taurate as a useful addition (alongside a healthy diet and lifestyle). If you have diabetes or pre-diabetes and are looking into magnesium, taurate could be a smart choice due to the potential blood sugar benefits – of course, always discuss with a healthcare provider for individualized advice.
Magnesium L-Threonate – Brain Booster for Cognitive Function
Magnesium L-threonate is a newer form of magnesium that’s gotten buzz for its potential brain benefits. It’s magnesium bonded to threonic acid, a water-soluble compound derived from Vitamin C metabolism. What’s unique about magnesium L-threonate (often marketed under the name “Magtein” in supplements) is its ability to cross the blood-brain barrier effectively. Animal research suggests that this form is possibly the most effective at increasing magnesium concentrations in brain cells compared to other types. In other words, if you want magnesium to reach your brain, L-threonate might be the best vehicle.
Why does brain magnesium matter? Higher magnesium levels in the brain have been linked to improvements in learning, memory, and cognitive function in animal studies. Some preliminary research (including animal studies and small human trials) indicates magnesium L-threonate may help with age-related memory loss, depression, and even Alzheimer’s disease by supporting neuronal function and synaptic density. For example, a study in older adults with memory complaints found that magnesium L-threonate supplementation improved certain cognitive tests compared to placebo, although more research is needed to confirm these effects widely.
Magnesium L-threonate also tends to be well absorbed overall (not just in the brain), and it generally doesn’t cause diarrhea at normal doses (the amount of elemental magnesium per dose is often lower with this form anyway, to aid absorption). The main downside is that it can be more expensive than other types of magnesium. Given it’s a newer supplement, you are paying partly for the novel formulation.
Best for: Individuals particularly interested in cognitive health – for example, mid-life adults looking to support memory and brain function as they age, or those in neuro-rehabilitation settings focusing on brain recovery. If you are concerned about “brain fog” or have a family history of neurodegenerative issues, magnesium L-threonate might be worth a try for its neuroprotective potential. It’s also a good option for people who want to avoid gastrointestinal side effects while still getting an effective magnesium dose. Just keep in mind that while promising, more human research is needed, so think of L-threonate as a forward-looking choice that complements other brain-healthy habits (exercise, mental stimulation, a good diet, etc.).
Magnesium Chloride – Versatile and Easily Absorbed
Magnesium chloride is a magnesium salt that includes chlorine (the same element in table salt, but in a different ionic form). Magnesium chloride is well absorbed when taken orally, making it a solid all-purpose magnesium supplement. It’s actually the form often given in hospitals intravenously for severe magnesium deficiency (in IV form it works quickly). Orally, magnesium chloride tablets or liquids are used to correct low magnesium levels and are known for their high absorption rate in the gut.
One notable aspect of magnesium chloride is its use in topical applications. You might have heard of magnesium “oil” or magnesium salt baths. Magnesium chloride is the compound commonly used in those topical products (magnesium sulfate/Epsom salt is also used in baths; more on that shortly). Many athletes and individuals with muscle aches use magnesium chloride oils or lotions on their skin to help relax sore muscles. While this can feel soothing, scientific studies have found little evidence that magnesium is significantly absorbed through the skin in these applications. So, enjoy Epsom salt baths or magnesium lotions for relaxation, but don’t rely on them to correct a true magnesium deficiency. If you need more magnesium, taking magnesium chloride by mouth (or any well-absorbed oral form) is much more effective for raising blood levels.
Magnesium chloride supplements are sometimes recommended for people with digestion issues who might not tolerate other forms. It tends to have a mild laxative effect, but not as pronounced as magnesium citrate. It’s also been used to address heartburn and indigestion (similar to magnesium oxide) because magnesium chloride will neutralize stomach acid – some antacid products contain it. Overall, it’s considered a good multipurpose magnesium: it can help with constipation in a pinch, improves magnesium status, and is even used in crisis situations like eclampsia (via IV) because of its effectiveness.
Best for: Those who want a versatile, well-absorbed magnesium to improve their magnesium levels or support general health. It’s a great option if you prefer to combine benefits – for example, an older adult with a slight magnesium deficiency who also experiences nighttime muscle cramps might use magnesium chloride to address both issues. If you use topical magnesium chloride (magnesium oil) for muscle soreness, remember that the main benefit is local muscle relaxation; you’ll still need dietary or supplement magnesium for internal benefits.
Magnesium Sulfate – Epsom Salts for Muscle Relaxation and Detox
Magnesium sulfate is better known as Epsom salt – a grainy white salt composed of magnesium, sulfur, and oxygen. While it can be taken orally, magnesium sulfate is most famous for external use. Many people add Epsom salt to a warm bath to help soothe sore muscles, reduce stress, and promote relaxation. Anecdotally, Epsom salt baths can help with muscle recovery after intense exercise or help relax tight muscles (one reason it’s popular in chiropractic and physical therapy circles for muscle pain relief). The magnesium and sulfate in the water are thought to absorb into the skin to some degree, providing a calming effect. However, scientific research suggests that very little magnesium actually penetrates through the skin from an Epsom salt bath – so the benefits might come more from the heat and relaxation than magnesium absorption. More quality research is needed to confirm any transdermal magnesium uptake.
Magnesium sulfate can be consumed as well, but it must be done carefully. In medical settings, magnesium sulfate is used as a potent laxative or to completely clear out the bowels (for example, before a colonoscopy, a magnesium sulfate solution might be given). Oral magnesium sulfate has a strong laxative effect and the taste is quite bitter, so it’s not pleasant to take casually. It’s available in some over-the-counter laxative capsules or powders for treating constipation. If you ingest too much, it can cause diarrhea, dehydration, or electrolyte imbalances. In fact, using magnesium sulfate laxatives too frequently or at high doses can be dangerous. There have even been rare cases of magnesium toxicity in people (and children) who overdosed on magnesium-containing laxatives. So, caution is key.
Given these considerations, most people use magnesium sulfate externally and choose other magnesium forms for supplements. If you love Epsom salt baths, you can certainly continue as a self-care ritual for muscle relaxation – just have realistic expectations about what it’s doing. And if you are constipated and considering magnesium sulfate internally, it can work effectively, but follow the product directions to the letter (or better yet, consult a doctor) because it’s easy to overdo it.
Best for: External use for muscle soreness, aches, and stress relief (in baths or foot soaks). It’s a go-to in sports recovery and spa routines. Internally, it’s best reserved for occasional constipation relief when other gentler methods haven’t helped, and even then under guidance. For daily magnesium supplementation or deficiency correction, other forms (like citrate, glycinate, malate) are far superior in absorption and tolerability.
Magnesium Orotate – For Heart Health and Exercise Performance
Magnesium orotate is magnesium bound to orotic acid. This form is less common and typically more expensive than other magnesium supplements, but it has some unique qualities. Orotic acid plays a role in the body’s production of genetic material (DNA/RNA) and energy production in heart cells. Magnesium orotate does not have a strong laxative effect, and it’s also well absorbed like other organic magnesium salts.
The main draw of magnesium orotate has been in the realm of heart health and athletic performance. Early research indicated that orotate might be beneficial for the heart. Notably, a 2009 clinical study in 79 people with severe congestive heart failure found that magnesium orotate supplements improved heart failure symptoms and survival rates more than a placebo. This is a striking finding, suggesting that magnesium orotate could be a supportive therapy for very sick heart patients. Orotate is thought to penetrate heart tissue and boost energy pathways in the heart muscle, potentially improving endurance and recovery.
Because of these findings, magnesium orotate became popular among competitive athletes and fitness enthusiasts – the idea is that it might improve endurance, reduce cramping, or enhance recovery by supporting cardiac energy metabolism. Some athletes use it in hopes of better exercise performance. However, it’s important to note that solid evidence in healthy athletes is limited; much of the research focuses on clinical populations or animals. And since magnesium orotate tends to be significantly more expensive than other forms, one has to weigh the cost versus unproven benefit.
Best for: Individuals with specific heart health concerns (and under medical advice) or biohackers/athletes who are curious and don’t mind the cost. For example, someone with angina or heart failure (with doctor approval) might consider magnesium orotate as a supplement to standard treatment, given the positive research in heart patients. An endurance athlete might try it during training to see if they notice improvements. For the average person simply aiming to meet their magnesium needs, orotate is likely not necessary – a more affordable form will do the job. Use magnesium orotate selectively for its niche benefits, and keep in mind that more evidence is needed to justify its widespread use.
Magnesium Lactate - Gentle on the Stomach for Sensitive Individuals
Magnesium lactate is the magnesium salt of lactic acid. This form is naturally produced when our muscles and blood cells create lactic acid, and it’s also used as a food additive (for example, to fortify foods or regulate acidity). Magnesium lactate is easily absorbed and is considered another gentle form of magnesium. It’s not as commonly found in supplement stores as citrate or glycinate, but it is sometimes recommended for people who need to take very high doses of magnesium and want to minimize digestive side effects.
One study on patients who required long-term magnesium supplementation (for a rare medical condition) found that those who took magnesium lactate had fewer digestive side effects (like diarrhea) compared to those taking other forms. This suggests magnesium lactate might be the best choice for individuals with sensitive stomachs or those who have to take magnesium in larger quantities throughout the day. It releases magnesium more slowly and the lactic acid component might aid in its absorption without as much irritation to the gut.
Magnesium lactate isn’t typically the first pick for a specific symptom (unlike citrate for constipation or glycinate for sleep). Rather, think of it as a good general magnesium for people who can’t tolerate others. It still provides the same broad benefits of magnesium – supporting nerve and muscle function, heart rhythm, and so on – you just might not hear about it as often because it’s less marketed.
Best for: People who need a gentle magnesium supplement that’s easy on digestion, possibly those who need higher doses for medical reasons or deficiency. If you’ve tried common forms and always get an upset stomach, magnesium lactate is worth a shot. Also, if you see foods or fortified drinks that list magnesium lactate, know that it’s a well-absorbed source being added. It may not target a special scenario like some other forms, but it’s a solid all-around magnesium, particularly for those prioritizing tolerance and steady absorption.
Choosing the Right Magnesium for Your Needs
With so many types of magnesium available, it can feel overwhelming to pick the right one. The good news is that all magnesium supplements can help you meet your daily requirement – but the ideal choice depends on your individual health goals and any specific issues you're looking to address. Here’s a quick recap to guide you:
If you want to boost your magnesium levels effectively (for general health or deficiency) – go with a well-absorbed form like magnesium citrate, glycinate, malate, chloride, or lactate, since these are more bioavailable than oxide or sulfate.
If you struggle with constipation or indigestion – magnesium citrate or magnesium oxide can provide relief thanks to their laxative effect. Just use them occasionally and stay hydrated. Magnesium sulfate (Epsom salt) is also an option for constipation, but use it cautiously and sparingly.
For better sleep, relaxation, or stress relief – magnesium glycinate is a top pick due to its calming properties and gentle nature. Some also find magnesium malate or taurate helpful at night, but glycinate has the most anecdotal support for sleep.
For anxiety or mood support – magnesium glycinate or magnesium taurate may be beneficial. Glycinate’s glycine component is calming, and taurate’s taurine can stabilise nerves, potentially reducing anxiety. Remember, these are supportive supplements, not replacements for professional care if anxiety is significant.
For muscle cramps, spasms, or post-workout recovery – consider magnesium malate (for muscle energy metabolism) or magnesium chloride applied topically (for local relief) along with an oral supplement. Epsom salt baths (magnesium sulfate) can also relax muscles, though the effect might be more via warmth than magnesium absorption.
For heart health, high blood pressure, or blood sugar support – magnesium taurate is a strong candidate given its blood pressure and glucose benefits in studies. Magnesium orotate has research backing for serious heart conditions, so it could be used under medical supervision for those purposes.
**For brain health and cognitive support – magnesium L-threonate stands out as it may enhance brain magnesium levels and support memory and learning. Use this if cognitive enhancement or neuro-rehab is a primary goal, and you’re okay with the higher cost.
Finally, always consider checking with a healthcare provider, especially if you have health conditions or take medications. Magnesium supplements are generally safe for most people, but in very high doses they can cause diarrhea or, rarely, interfere with medications. Stick to recommended doses (often in the 200–400 mg elemental magnesium range daily, depending on your needs). Your body will excrete excess magnesium it doesn’t need, but taking extreme doses (thousands of milligrams) can lead to magnesium toxicity with symptoms like nausea, weakness, or irregular breathing – this is very uncommon and usually only happens with misuse of laxatives or in people with kidney problems.
In summary, magnesium is a crucial mineral for our muscles, nerves, heart, and overall vitality. The type of magnesium you consume can make a difference in how it affects your body. By choosing the right form – whether it's citrate for regularity, glycinate for tranquility, or threonate for brain power – you can tailor your magnesium intake to best support your health and longevity goals. And no matter which supplement you choose, don’t forget the power of magnesium-rich foods (leafy greens, nuts, seeds, and whole grains) as part of a balanced diet. Here’s to finding the form of magnesium that keeps you feeling your best!
References: Each claim in this article is supported by scientific research or reputable health sources for accuracy and credibility.
Lindberg JS et al. (1990). Journal of the American College of Nutrition, 9(1):48-55 – Magnesium citrate found to be significantly more soluble and bioavailable than magnesium oxide.
Werner T et al. (2019). Magnesium Research, 32(3):63-71 – Magnesium citrate showed higher bioavailability than magnesium oxide in human subjects.
Healthline – 10 Types of Magnesium and What to Use Each For, May 11, 2023. (Medically reviewed article).
Office of Dietary Supplements, NIH – Magnesium Fact Sheet for Health Professionals (review of magnesium forms and absorption).
Abbasi B et al. (2012). Journal of Research in Medical Sciences, 17(12):1161-9 – Magnesium supplementation improved insomnia in elderly subjects.
Boyle NB et al. (2017). PLOS One, 12(12):e0180067 – Review suggesting magnesium can help with mild anxiety, particularly in those with deficiency.
Healthline – Types of Magnesium Supplements (magnesium malate easily absorbed; magnesium taurate and blood pressure; magnesium L-threonate and brain health).
Tipton KD (2009). Clinical Cardiology, 32(E1):13-7 – Study on magnesium orotate in severe heart failure patients showing improved outcomes.
Bulk Nutrients Blog – The Magnificent Powers of Magnesium (summarizing research on magnesium lactate’s gentleness on digestion).
NIH ODS – Magnesium as a laxative and antacid (Milk of Magnesia example and caution on excessive use leading to toxicity).
Sciencedirect – Transdermal magnesium absorption review (found limited evidence for skin absorption of magnesium chloride/sulfate).
Please consult your medical provider before taking magnesium supplementation. This blog is purely for information purposes.
