What Type of Magnesium Is Best for Acid Reflux? Science-Backed

✅Magnesium glycinate is my go-to for most people with reflux. It’s well absorbed and very gentle on the stomach, plus the glycine it’s paired with may help with anxiety and sleep issues, a pairing that many reflux sufferers know too well. A  2021 study showed it improved reflux symptom scores when added to standard care.

⚠️Magnesium citrate is also widely used and well absorbed, but it comes with a caveat: it has a mild alkalizing effect. If you already struggle with low stomach acid—a common root cause of reflux—this form may not be ideal. That said, it does help with constipation, which can relieve pressure on the lower esophageal sphincter.

✅Magnesium chloride is another strong option. It’s well absorbed and supports digestion by improving the movement of food through the digestive tract. That alone can reduce pressure on the LES and ease reflux. Best of all, it doesn’t appear to neutralize stomach acid.

❌Magnesium oxide is one that’s often recommended but for me it’d be a hard pass. The absorption rate is very low—around 4%—so it won’t do much to replenish your levels.

❌Magnesium malate binds magnesium with malic acid, which is naturally found in fruits. It’s well absorbed and may support energy levels, making it a solid choice for those with fatigue. It’s not typically used for reflux, but some find it gentle on the stomach.

❌Magnesium taurate combines magnesium with taurine and may support cardiovascular health. While it’s bioavailable and potentially calming, there’s no direct evidence connecting it with reflux symptom relief.

❌Magnesium lactate is a well-tolerated and easily absorbed form, sometimes used in higher doses for those with sensitivity to other types. It hasn’t been studied in reflux directly.

❌Magnesium sulfate (Epsom salt) is typically used in baths or occasionally as a laxative. While it can be calming for sore muscles and mildly supportive, it’s poorly absorbed through the skin and not recommended as a standalone supplement for deficiency.

❌Magnesium orotate is often marketed for heart health and athletic recovery. It’s well absorbed and used at a cellular level but not usually for addressing reflux. It’s also more expensive than other forms.

❌Magnesium L-threonate is known for its brain benefits and ability to cross the blood-brain barrier. While promising for memory and focus, there’s no evidence it supports reflux or digestive function.

For most reflux sufferers, magnesium glycinate followed by magnesium chloride are the best choices. They can help counteract deficiency—without compromising stomach acid levels. Citrate may help if sluggish bowels are part of your symptom mix, but tread lightly. As a reflux sufferer, you’re probably already dealing with low acid.

Magnesium glycinate is the go-to choice and it’s usually very well tolerated. In fact, it’s one of the few forms that doesn’t cause digestive side effects like diarrhea in most people—even at higher doses.

But some things to keep in mind with any magnesium supplement is they can interact with medications, especially certain antibiotics and osteoporosis drugs, so always check with your doctor if you’re on prescription meds.

It may not be ideal for people with kidney issues, since their bodies may struggle to excrete excess magnesium.

While rare, because excess magnesium is normally secreted through your urine, taking too much magnesium (of any kind) can lead to symptoms like muscle weakness, low blood pressure, or even cardiac issues—especially if you have underlying health conditions. So start slow and build up if needed.

The symptoms of magnesium deficiency can easily be dismissed as stress, aging, or “just life.” Things to watch out for include muscle cramps or twitching (especially at night), anxiety, depression, or mental fog, fatigue or unexplained weakness, irregular heartbeat or palpitations, trouble sleeping or restless legs, high blood pressure, bone weakness or early osteoporosis, etc.

If you’ve been on reflux meds like PPIs (proton pump inhibitors) for a long time, your magnesium levels could already be compromised. The Food and Drug Administration (FDA) has warned that these medications can lead to hypomagnesemia that doesn’t respond to supplements unless the medication is discontinued.

Here’s the thing. Magnesium deficiency doesn’t always show up clearly on standard blood tests. In fact, less than 1% of the body’s total magnesium is found in the bloodstream, so even if your bloodwork looks “normal,” your tissues might still be running on empty. If your labs came back fine but you’re dealing with classic symptoms—or have been on acid blockers long term—it’s worth asking your doctor about these better tests:

Magnesium RBC Test: This measures magnesium inside your red blood cells and gives a better view of long-term magnesium status than a basic serum test.

Magnesium Retention (Loading) Test: This test gives you a set amount of magnesium and measures how much is excreted in your urine. If your body hangs onto a lot, it could be a sign that you’re deficient.

Ionized Magnesium Test: This one measures the free, active magnesium in your blood that your cells can actually use. It’s not commonly available but is the most accurate.

If you’re experiencing symptoms and suspect magnesium might be low, don’t be afraid to advocate for a deeper look.

This is a bit of a tricky relationship. Magnesium and vitamin D work together, but an imbalance can cause problems. You need magnesium to activate vitamin D in your body, so if you’re low in magnesium, you won’t get the full benefit of D supplements.

On the flip side, high doses of vitamin D can increase how much magnesium your kidneys flush out—leading to a deficiency over time.

So yes—if you’re taking a lot of vitamin D, you may also need to increase your magnesium intake to keep things balanced.

Start with food. Some of the best sources of magnesium include: Pumpkin seeds (535 mg per 100g), Spinach (78 mg per ½ cup cooked), Almonds, avocado, black beans, and whole grains.

Add a high-quality supplement. If your diet isn’t cutting it, consider one of the best-absorbed forms: glycinate, chloride, or citrate.

Beware of the hidden magnesium drains. Long-term reflux meds, high calcium diets, chronic stress, and even aging reduce absorption.

Be consistent. Magnesium takes time to build up in your system. The biological half-life is about 42 days, so give it time and stick with your routine.

It’s not a magic pill—but it can absolutely help, especially when deficiency is part of the problem.

Magnesium helps by: Relaxing the lower esophageal sphincter (LES) so it doesn’t spasm or stay stuck open, Supporting gastric emptying, reducing the chance of pressure buildup that effects the LES, Improves nerve and muscle function, Calming inflammation, which is a root issue in chronic reflux, Reversing nutrient deficiencies that can make everything worse.

If you’re dealing with persistent reflux and nothing seems to be working, magnesium is worth a serious look. From personal experience, finally getting enough magnesium made a noticeable difference. The twitching stopped. My reflux eased. I felt calmer  and slept better. 

You’re not alone in figuring this out. If you’re sorting through the options or feeling stuck, I hope this gave you some clarity—I’m here cheering you on.

There is another vitamin deficiency that is significantly more common than magnesium deficiency for reflux. To learn more, I’d recommend going here to read up on that next.