Form Comparison

Magnesium Chloride vs Magnesium Lactate

How magnesium chloride and magnesium lactate differ in elemental content, absorption, tolerance, and cost.

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Quick verdict. Both are rated high for absorption, and head-to-head human data do not reliably separate them. Choose magnesium chloride when you prefer a liquid or slow-release tablet. Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product.

Side by Side

Magnesium Chloride Magnesium Lactate
Elemental content 12% elemental magnesium 12% elemental magnesium
Absorption High High
How it is absorbed Highly soluble inorganic salt. Absorption was equivalent to lactate and aspartate and far above oxide in Firoz and Graber 2001. Soluble organic salt. Absorption was equivalent to chloride and aspartate in Firoz and Graber 2001.
Typical dose 100-350 mg elemental magnesium daily 100-350 mg elemental magnesium daily
Common uses liquid supplements, slow-release tablets, electrolyte drinks sensitive stomachs, sustained-release formulas
Side effects Bitter in liquid form. Slow-release tablets are well tolerated. Among the gentlest forms on the gut.
Cost Moderate Moderate
Also called magnesium chloride hexahydrate magnesium L-lactate dihydrate
Labels in index 58 12

When to Choose Magnesium Chloride

Choose magnesium chloride when you prefer a liquid or slow-release tablet. Topical magnesium oil is chloride; transdermal absorption is not established.

Magnesium Chloride

Choose magnesium chloride when you prefer a liquid or slow-release tablet.

What to look for: Magnesium Chloride named on the Supplement Facts panel, with the amount per serving stated.

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When to Choose Magnesium Lactate

Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product. The dihydrate common in products is about 10.2% elemental.

Magnesium Lactate

Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product.

What to look for: Magnesium Lactate named on the Supplement Facts panel, with the amount per serving stated.

Find on iHerb Affiliate link

Products on Titrate

In Titrate's index of NIH label data, 58 labels in the Magnesium category list magnesium chloride and 12 list magnesium lactate.

Open supplement search

Supplement Search loads one category at a time. Choose the Magnesium tab, then type a form such as "bisglycinate" under Must contain, or a form to avoid under Must not contain.

Related

References

NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.

Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.

Kappeler D, et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutr. 2017;3:7.

Pardo MR, et al. Bioavailability of magnesium food supplements: A systematic review. Nutrition. 2021;89:111294.

Zhang X, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333.

Holland S, et al. Evidence-based guideline update: NSAIDs and other complementary treatments for episodic migraine prevention in adults. Neurology. 2012;78(17):1346-1353.

Garrison SR, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020;9(9):CD009402.

Liu G, et al. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990.