Despite its “micronutrient” status, magnesium is a mineral with big benefits. Getting plenty of it via diet and supplements has been linked to all sorts of health perks, from lower blood pressure to better sleep to sunnier mood. It comes in many different forms, each of which has nuanced effects on health. It’s no wonder magnesium is one of the most popular supplements out there!
Considering the various upsides of magnesium’s different forms, you may be wondering if you should switch from a single, targeted form (like citrate, glycinate, or malate, etc.) to a complex composed of a few. Here’s what to know about diversifying your magnesium portfolio—and whether or not it’s right for you.
- ABOUT OUR EXPERTS: Dr. Lynette Gogol, D.O., DipABLM, is a physician triple board-certified in neurology, electrodiagnostic medicine, and lifestyle medicine. Vanessa Imus, M.S., R.D., is a registered dietitian and owner of Integrated Nutrition for Weight Loss.
What Is a Magnesium Complex?
First up, let’s clarify. What exactly is a magnesium complex—and how does it differ from a regular ol’ magnesium supplement? In a nutshell (or, in this case, a gummy, powder, liquid, or capsule), a magnesium complex is a supplement that blends multiple forms of the mineral.
“There are many versions of magnesium because magnesium plays a role in more than 300 biochemical reactions in the body,” explains Dr. Lynette Gogol, D.O., DipABLM, a physician triple board-certified in neurology, electrodiagnostic medicine, and lifestyle medicine. That said, there are certain types you’re most likely to see in combination. “Magnesium complexes often include citrate, glycinate, and malate, because each form absorbs differently and supports distinct physiological pathways,” Gogol says.
The Potential Benefits of a Magnesium Complex
Magnesium complexes run the gamut for health benefits. Their combo of mineral forms could support sleep, boost metabolism, improve stress management, ease muscle cramping, elevate cardiovascular and cognitive function, and more. In this way, they can be something of a “magnesium multivitamin,” suggests registered dietitian Vanessa Imus, M.S., R.D., owner of Integrated Nutrition for Weight Loss. “When taking multiple forms of magnesium in one supplement, you have a broader effect,” she explains.
Read More: Take This Type of Magnesium for a Healthy Brain
Of note, complexes are often tailored to specific health concerns. (As in, they don’t usually contain equal parts of all forms of magnesium.) Usually, a complex will “anchor” around a primary form of magnesium, then add a few others.
Magnesium oxide, for example, is often the primary ingredient in a complex intended to get digestion moving, Imus says. On the other hand, if you’re looking for a nervous system chillout without speeding up your bowels, you might choose a complex that begins with magnesium glycinate. (It’s been tentatively linked with lower anxiety levels and better sleep.) Or if a cognitive health boost is what you’re after, a complex that leads with magnesium l-threonate might be right for you, adds Gogol. This form crosses the blood-brain barrier, helping elevate magnesium levels in the brain.
Who Is a Magnesium Complex Good For?
So when is it time to switch from a single-mag supplement to a magnesium medley? A complex is particularly helpful for people working on more than one health goal, says Imus. Let’s say you’ve got tense, tight muscles, low energy, chronic stress, and trouble sleeping. A complex could help tackle these and other concerns.
Another point in the “plus” column: Magnesium complexes tend to be better absorbed than a single magnesium form, Gogol says. This is because different forms are absorbed via different metabolic pathways. Access more pathways, and your body has a better chance of absorbing more magnesium. “By combining several forms, a complex supports multiple pathways instead of relying on just one,” explains Gogol. If you’re not doing too hot on eating magnesium-rich foods (like spinach, almonds, black beans, and pumpkin seeds, which can contain various forms of the mineral), this absorption boost can be a big help. “Taking several well-absorbed forms at once can help fill nutrient gaps more effectively,” Gogol says.
Read More: 6 Magnesium-Packed Foods You Need to Try
Older adults might also especially benefit from the augmented absorption of a complex. Magnesium absorption tends to decline with age, just as the need for bone, heart, metabolic, and cognitive support increases. For this reason, Gogol says a complex can be a good idea for folks over 50.
If you’re in the throes of heavy life stressors, you’re also a good candidate for the extra absorption factor of a magnesium complex. “People under chronic stress may lose magnesium through urine, and a complex can better help replenish those stores while supporting the nervous system,” Gogol says.
When To Stick With A Single Form Of Magnesium
A complex can support a spectrum of health concerns—but that doesn’t mean it’s the best choice in every situation. If you’re targeting a single issue, such as digestive regularity, stress management, or more restful shut-eye, choosing a single form is a better idea, Imus says. That’s because some specific forms have been well-researched for their benefits for specific purposes. For instance, mag citrate is known for its laxative effects. Need a little direction on which one to pick? Check out our guide to all the magnesium supplements out there.
What to Look for in a Magnesium Complex
Maybe you’ve already decided to go on the hunt for a magnesium complex. To ensure purity and quality, start with a search for versions that have been third-party tested. And be sure to do a little sleuthing on ingredients! “It’s wise to avoid formulas with unnecessary fillers or proprietary blends that hide exact ingredient amounts,” says Gogol. A high-quality supplement should list the specific forms of magnesium it contains, along with the amount of elemental magnesium (a.k.a. pure magnesium) per serving. “It’s best to avoid products that use vague terms like ‘magnesium blend’ without explaining what forms are included,” Gogol notes.
Dosage matters, too. “For most adults, a daily intake of 200 to 350 milligrams of elemental magnesium from supplements is appropriate,” says Gogol. More isn’t necessarily better—350 milligrams is the tolerable upper limit (a.k.a. the highest amount that’s considered safe) for supplements.
With magnesium complexes gaining traction, you’ve got plenty of product options to choose from. A few popular picks: MegaFood Magnesium 300 (a blend of mag glycinate, citrate, and malate), Mary Ruth’s Liquid Magnesium Blend (a combo of malate, taurate, and bisglycinate that happens to taste like raspberry lemonade), or JOCKO Magnesium (citrate, taurate, and glycinate).
If you’re having trouble navigating the plethora of choices (there really are innumerable combinations and permutations of magnesium supplements out there!), talk to a trusted practitioner or Health Enthusiast at The Vitamin Shoppe about what best fits your individual health goals and needs.