Magnesium is a critical mineral involved in over 300 body functions and is essential for overall health. Deficiencies are on the rise due to soil depletion and chronic stress. Low levels are associated with numerous medical conditions. Most adults and some children could benefit from a magnesium supplement. The key is choosing which magnesium type to take for your unique needs.
In the past I have shared a post or two (the above included) on the value of magnesium, highlighting the facts that it is a factor in over 300 functions in the body and that more than half of us are deficient but it does not show up on standard blood tests.
I just saw yet another post on it which varied from those I had seen previously so I combined all three posts and asked Grok to scour the internet for evidence about these claims.
This is the response I received.
TYPES OF MAGNESIUM:
| Magnesium Type | Claimed Benefits | Evidence Summary |
|---|---|---|
| Magnesium Carbonate | Bloated belly | Limited evidence. Magnesium carbonate acts as an antacid, neutralizing stomach acid, which may indirectly reduce bloating from indigestion. Studies focus on its laxative effects for constipation rather than bloating specifically. No trials directly confirm bloating relief as a primary benefit. |
| Magnesium Chloride | Well absorbed by skin/digestive tract; used in lotions/ointments; allergies/detox/histamines/inflammation/MCAS/muscles | Moderate evidence for absorption and muscle benefits. It’s well-absorbed orally, but transdermal absorption (lotions/ointments) is debated—studies show minimal skin uptake compared to oral forms. For allergies/histamines/MCAS, limited trials suggest magnesium stabilizes mast cells, potentially reducing allergic responses or inflammation, but human data is sparse. Muscle relaxation is supported by small studies, particularly for cramps, but detox claims lack evidence and are anecdotal. |
| Magnesium Citrate | Naturally found in citrus fruits; constipation/drooping breasts/oxalate and parasite dumping | Strong evidence for constipation: It’s an osmotic laxative, drawing water into the intestines, with multiple trials confirming efficacy in adults and children. The claim of being “naturally found in citrus fruits” is misleading; citrate is in citrus, but magnesium citrate is a synthesized supplement. No evidence supports “drooping breasts”—this is baseless. Limited data on oxalates suggests it may reduce absorption in deficient states, but “parasite dumping” lacks any scientific backing. |
| Magnesium Glycinate | Naturally occurring in protein-rich foods; mood/pain/PMS/relaxation/sleep | Good evidence for relaxation/sleep/PMS. It enhances GABA activity, with trials showing improved sleep quality and reduced PMS symptoms (e.g., cramps, mood swings). Pain relief is supported for fibromyalgia and migraines, though results vary. The claim of “naturally occurring in protein-rich foods” is imprecise; magnesium is in such foods, but glycinate is a chelated supplement form. Mood benefits are plausible but less studied. |
| Magnesium L-Threonate | Brain/cognition/mood | Promising evidence. Studies show it crosses the blood-brain barrier, improving memory and cognition in animal models and human trials, particularly in older adults with cognitive decline. Mood benefits are supported in preclinical studies, but human data is limited. Often marketed as “Magnesium Threonate” (same compound). |
| Magnesium Lactate | Food preservative/flavoring agent; gentle on digestive tract; anxiety/nervousness/stress | Limited evidence. It’s used in food preservation and is well-tolerated orally, but no specific trials confirm benefits for anxiety, nervousness, or stress. General magnesium studies suggest calming effects via GABA, but lactate-specific data is scarce. Its gentle absorption may benefit those sensitive to other forms, as claimed, but this is not well-studied. |
| Magnesium Malate | Occurs naturally in fruit/wine; well absorbed; fibromyalgia/muscle performance/stiffness/tiredness/pain | Moderate evidence. It’s well-absorbed and may raise magnesium levels effectively. Trials support reduced pain/tenderness in fibromyalgia and improved muscle recovery/fatigue via energy production. The claim of occurring in fruit/wine is partially true; malic acid is natural, but magnesium malate is synthesized. Muscle stiffness and pain relief are plausible based on small studies. |
| Magnesium Orotate | Helps keep DNA healthy; heart health/vaginal odour | Some evidence for heart health. Animal and early human studies suggest it supports cardiac energy metabolism and may reduce heart failure risk, but large trials are lacking. The “DNA health” claim likely refers to its role in nucleotide synthesis, but evidence is speculative. No data supports vaginal odor claims—likely pseudoscientific. |
| Magnesium Oxide | Heartburn/indigestion/constipation | Strong evidence. It’s a proven antacid for heartburn/indigestion and an osmotic laxative for constipation, backed by multiple trials. However, it’s poorly absorbed for systemic magnesium supplementation, limiting other uses. |
| Magnesium Sulfate | Epsom salts; not best oral form; used in baths for sore muscles/relieve stress/detox/drainage/recovery/relaxation/pain/inflammation | Good evidence for pain/relaxation. Epsom salt baths reduce muscle pain and inflammation via some skin absorption, supported by studies. IV magnesium sulfate treats acute pain/stress in clinical settings. Oral absorption is poor, as noted. Detox and “drainage” claims are anecdotal, with no robust evidence. |
| Magnesium Taurate | Blood pressure/blood sugar/cardiovascular vessels/heart/muscle cramps | Promising evidence. Studies show it lowers blood pressure, regulates blood sugar, and supports cardiovascular health in animal and small human trials. Muscle cramp relief is plausible via muscle relaxation, but human data is limited. |
| Magnesium Threonate | Easily absorbed; increases brain cell magnesium; mood/age-related memory loss/anxiety/focus/stress | Promising evidence (same as L-Threonate). Its high bioavailability and ability to cross the blood-brain barrier are supported by studies showing improved memory/cognition in older adults and mood in preclinical models. Anxiety/stress benefits are plausible but lack large human trials. Age-related memory loss is a key research focus with positive results. |
Notes
- General Magnesium Role: Magnesium supports over 300 enzymatic reactions, including muscle, nerve, and energy functions. Deficiency is common (up to 50% in some populations) due to diet, soil depletion, or medications, but standard blood tests often miss it since most magnesium is stored in bones/tissues.
- Unsupported Claims: Claims like “drooping breasts,” “parasite dumping,” “vaginal odor,” and “detox/drainage” lack scientific evidence and are likely misinformation. Social media posts often exaggerate or misattribute benefits.
- Natural Occurrence: Claims about “naturally occurring” forms (e.g., citrate in citrus, glycinate in protein foods, malate in fruit/wine) are misleading; these foods contain magnesium or related compounds, but the supplement forms are synthesized.
- Absorption: Forms like glycinate, malate, and threonate are well-absorbed; oxide and sulfate are less so. Transdermal absorption (e.g., chloride in lotions, sulfate in baths) is debated, with limited evidence of significant uptake.
- Recommendations: For verified benefits (e.g., constipation, sleep, PMS), consult a healthcare provider due to varying efficacy and side effects (e.g., diarrhea from citrate/oxide). Dietary sources (leafy greens, nuts, seeds) should be prioritized before supplements.